I think I have pretty much worked out my new routine that I am going to follow. I am going to start it tommorow morning (my first day back). It is a 2 day split, workout A: torso workout B: Legs & Arms. The pattern will be ABXABXX. 20 min of cardio following each lift day, and 40 min of cardio on the rest day in the middle of the week.
I am going to try
Low Volume, Progressive Intensity Training for all my exercises. More information about it can be found here
http://www.exrx.net/WeightTraining/...meTraining.html
Basically you are doing 2 sets for each exercise, a warmup set at 50% of recorded weight and the workout set at the recorded weight. I don't record reps, the warm-up set is 12-15 reps and the workout set is 8-12 reps. If I can do 12 reps then the weight is too low and I will increase it for the next workout.
Warmup set : 50% of workout weight (12-15 reps)
Workout set : Recorded weight (8-12 reps)
If 12 reps, increase workout weight 5-10% next workout
Here are the workouts I worked out last week:
Workout A: Torso
Dumbell Bench Press - 30lbs
Dumbell Fly - 15lbs
Lat Pulldown - 100lbs
Incline Dumbell Bench Press - 30lbs
Seated Cable Row - 110lbs
Dumbell Shoulder Press - 25lbs
Dumbell Lateral Raise - 10lbs
Dumbell Shrugs - 30lbs
Workout B: Legs & Arms
Cable Leg Extensions - 50lbs
Lying Leg Curl - 60lbs
Barbell Deadlift - 90lbs
Single Leg Dumbell Calf Raise -50lbs
Cable Tricep Pushdowns -120lbs
Dumbell Bicep Curl -25lbs
Dumbell Side Bend -50lbs
Stability Ball Crunches 2sets-12reps
I am planning on eventually doing most of my work out with free weights. I will keep with this plan for a few months and see how things feel.
All of the exercises I listed are explained with animated pictures at
www.exrx.net. I don't have any connection to that site, I just like it