Getting back into serious workouts

[Kojack]

For those of you who aren't familiar with me I've posted an introduction/re-introduction in the off-topic forum.

Monday June 5th I will make a full-time return to the gym. I changed gyms back in January hoping it would entice me to get back down to business. From Jan. to now I've gone sporadically, going a couple weeks and then taking one of for one reason or another.

This is my training program for the next month. After the month is up I am leaning toward going on to something by Pavel in his book Beyond Bodybuilding.

Any tips, suggestions or advice would be greatly appreciated,

Martin

Goals:
-lose 8 pounds
-improve shoulder, core, and overall strength
-increase squat
-run faster intervals


Program
-Mondays/Thurday: Legs
-Tuesdays/Fridays: Upper body
-Wednesdays/Saturdays: Run
-Sunday: rest

Monday

1-Awesome Abs
2-Standard squats (x6 sets) Reps 10-8-6-6-8-10
3-Paused squats (x3 sets) Reps 3-3-3 with no more than 60 sec. rest in between using around 50% of my 1 rep max.
4-Single leg press (x3 sets) of 10-12 each

Tuesday

1-Awesome Abs
2-DB side & front raises superset (x2 sets each) reps 10-8
3-Bent over BB row (x3 sets) Reps 12-10-8
4-BB Falt bench (x3 sets) Reps 12-10-8
5-Dips (x 2 sets) 8-12

Wednesday
30 min interval Run

Thursday

1-Awesome Abs
2-Deads (x4 sets) Reps 12-10-8-6
3-BB lunges (x3 sets) Reps 12-10-8
4-Good Mornings (x3 sets) 12-10-8
5-Hip Abductions/Adductions superset (x2 sets) 10-12

Friday

1-Awesome Abs
2-Pulldown (x3 sets) Reps 12-10-8
3-DB Military press (x2 sets) Reps 10-12
4-Seated Row (x3 sets) Reps 12-10-8
5-BB Incline bench (x3 sets) Reps 12-10-8
6-Reverse BB curl (x2 sets) 10-12

Saturday
30 min interval run

*the reasoning behind placing a priority on shoulder exercises in my upper body sessions is due the fact I have tendonitis in my shoulders. Thus, I want to improve their condition by placing an emphasis on working them.

[ryan122185]

Looks good. Losing weight will be nutrition dependent. Did Pavel mention Kettlebells in his book they are great to throw in at the end.

[Kojack]

Originally Posted by ryan122185

Looks good. Losing weight will be nutrition dependent. Did Pavel mention Kettlebells in his book they are great to throw in at the end.

Thanks

Yeah, my nutrition is solid....

Pavel is all about the Kettlebells

[Kevin Larrabee]

Good stuff there kojack, keep us posted on your progress!!

[luniz]

That workout may be overemphasising quads and expense of hamstrings, and it also doesn't include any rotator cuff work. You may want to fix those because my understanding is that those two workout flaws lead to injuries.

[Kojack]

Good point.

I've decided to introduce scare crows and single leg lunges off a bench, while taking away the single-leg leg press and one set of chest and back each upper body day.

As for over emphasising my quads over hammies, I don't think that is the case. Paused squats do not stress the quads very much, they put more stress on the stabalizing muscles. So I'm actually doing 9 exercises focusing on quads and 10 focusing on the hams....

Thank you very much for your input!

[BFG]

Abs need rest just like any other muscle

[Kojack]

Originally Posted by BFG

Abs need rest just like any other muscle

I'm not over doing my core to any great extent. My abs and other core muscles get 3 days rest a week.

[BFG]

your abs and indeed core are getting worked 6 days a week

[Kojack]

Originally Posted by BFG

your abs and indeed core are getting worked 6 days a week

I've been an athlete most of my life. At 10-11 yrs old I would train or compete 4-5 days a week and as a teenager I would do the same 6-7 days a week. I'm used to working hard and pushing my body.

You are right in saying that these areas are being worked 6 days. However, running is entertainment for me and I enjoy it. I don't consider it "work" and neither do I want my abs/core to. I'm going to train hard to be hard. (I wonder who will be the first to make a joke out of that line)