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  1. #1
    Registered User coyoteugly50's Avatar
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    Coming Back after Injury - Routine - Rebeginner

    Trying to keep this short. 2 years ago I was a dedicated beginner, cutting, using all pro routine. Hurt my back on the stiff legged dead lifts. Went from 25% BF to 18%. Slow gains due to cutting.

    Didn’t like that routine, honestly. I’ve been watching my diet and am down to about 20% BF now. I want to cut down to 12% so I can finally try to build muscle. Im extremely weak (185ish squat, 150ish bench for example).

    I found this routine that seems good for beginner skinny fats and has less scary exercises for my back. I was diagnosed DDD. The deadlifts scare me the most. Obviously.

    Im 33, 6ft tall, 195lbs, 20% BF. I’ll be starting up in a 10-15% deficit, macro counting 45/35/20. My primary goal in the end is size, strength/powerlifting stuff isn’t for me. I just want to look and feel better and be healthy.

    Here’s what I’ve found:

    Monday – Upper Body – Chest Emphasis

    Incline Barbell Bench Press – 3 sets of 4-6 reps
    Cable Rows – 3 sets of 6-8 reps
    Flat Dumbbell Bench Press – 3 sets of 6-8 reps
    Lateral Raises – 4 sets of 12-15 reps
    Skullcrushers – 5 sets of 12-15 reps


    Wednesday – Lower Body

    Barbell Squats – 5 sets of 4-6 reps
    Romanian Deadlift – 3 sets of 4-6 reps
    Leg Press – 4 sets of 6-8 reps
    Seated Calf Raises – 5 sets of 12-15 reps
    Hanging Knee/Leg Raises – 5 sets x max


    Friday – Upper Body – Back & Shoulder Emphasis

    Weighted Pull Ups – 3 sets of 4-6 reps
    Incline Barbell Bench Press – 3 sets of 6-8 reps
    Cable Rows – 3 sets of 6-8 reps
    Lateral Raises – 4 sets of 12-15 reps
    Spider Curls – 5 sets of 12-15 reps


    On off days I just plan on afternoon walks of 2-3 miles and 1 day a week if HIIT style cardio.


    IF this is a good routine, and I cut down to 12-13% and start bulking, can I continue using the same routine? Any advice is appreciated.
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  2. #2
    Registered User coyoteugly50's Avatar
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    Bumpity bumpski.
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  3. #3
    Registered User coyoteugly50's Avatar
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    Ugh.
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  4. #4
    Registered User air2fakie's Avatar
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    I’d worry about what routine to do when you get down to 12% bf once you get there.
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    Registered User safcpaul's Avatar
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    Id basically just put all your efforts into the main compound movements. Bench, squat, overhead press , pull ups , deadlift and rows. Do 3 on one day and 3 on the other, training every other day
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    Registered User coyoteugly50's Avatar
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    Originally Posted by air2fakie View Post
    I’d worry about what routine to do when you get down to 12% bf once you get there.
    So as a beginner I understand you have the ability to build some muscle while losing fat. Are you saying I don’t need a routine at all until I reach my cutting goal?

    I’m just curious. I’ve looked at 3 day full body splits, 4 day upper/lower splits, etc. and am just overwhelmed/lost on what is best to do for now.
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  7. #7
    Registered User air2fakie's Avatar
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    air2fakie is offline
    Originally Posted by coyoteugly50 View Post
    So as a beginner I understand you have the ability to build some muscle while losing fat. Are you saying I don’t need a routine at all until I reach my cutting goal?

    I’m just curious. I’ve looked at 3 day full body splits, 4 day upper/lower splits, etc. and am just overwhelmed/lost on what is best to do for now.
    No, that wasn’t what I was implying. I was just referring to the Q you specifically asked, exactly as you asked it. I was under the impression from your lengthy post that the program above was what you were already planning on doing now and you were just wondering if you could keep doing it after cutting.

    Originally Posted by coyoteugly50 View Post
    IF this is a good routine, and I cut down to 12-13% and start bulking, can I continue using the same routine? Any advice is appreciated.
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