My current training split

[hardrock]

Keep in mind that I am coming off a back injury, and I took a good part of the summer off.

Before that I was training DC style for the last couple years. I am still doing a lot of the principles, but have made some modifications.

Workout-

A1, A2, A3-
Back
Chest
shoulders
Bi's
Tri's


B1, B2, B3-
Leg ext
Leg curls
Leg press- Can't currentlly squat as L1&L2 soft tissue is damaged, but is slowly starting to feel better.
Calves
Abs

I am doing about 3-4 warm up sets of each excercise, followed by 1 working set to failure, and then a drop or rest pause. Only one excercise per body part per session, but mixing it up between 3-4 excercises over the entire workout cycle.

I'm hitting each body part once a week for now, but when I go on cycle soon, I will go for 2x every 9 days or so. I am still on TRT @ 100 mgs/wk.

Doing this I have kept up my weight(250ish) and am also doing cardio to shink the little beer gut I gained over the summer.

My lifts are improving and I feel I am on my way back to and beyond where I was before summer. Just waitin on the back.

Cycle will consist of-

Dbol 30 mg/day wks 1-3 & 8-10
test cyp 500/wk 1-10

After that it's back on my current dose of TRT.

Just thought I'd share as I am excited to be back in the gym and gonna hit it hard. really looking forward to the gain.

Feel free to comment.

 

[bblazer]

Can I assume that your lower back injury precludes you from deadlifts and/or hack squats as well?

B-

 

[hardrock]

Can I assume that your lower back injury precludes you from deadlifts and/or hack squats as well?

B-

That's correct. No direct pressure on my low back. When I hurt it, I couldn't walk for days. I'd say I'm 80% or so. It only bugs me here and there, and it's mostly a dull pain. Don't wanna take any chances just yet though.

hardrock

 

[bblazer]

Aw screw it! Just never work your legs and back again and walk around like all you do are benches and curls every day. ;-)

B-

 

[hardrock]

You mean the Beach Body, or "looks good in a pair of pants, never see him in some shorts" look? lol.

I c an still do hammer rows, and pull downs. Just no deads, squats, bent over rows, or cable rows.

 

[Roxy722]

Looks pretty good! I've heard good things about DC training. I've done a cycle of Max OT which I think is similar.

Good luck with the training and I hope your back keeps getting better!