Hello FitGAF.
I'll get right into it:
Age: 31
Height: 6'
Weight: 195-200
Goal: Weight mostly irrelevant, Goal is hockey shape, explained below
Current Training Schedule: None, explained below
Current Training Equipment Available: Pretty much all. Access to University gym and private gym.
Comments:
Since Aug '13, I had been going to the gym pretty regularly, three days a week. My workout consisted of Bench, Squat, shoulder/arm workout (bells/curls), ab work. I would finish with 15 min on Bike in traditional Arnie style (interval/HIIT). I played soccer twice a week competitively. From Jan to Easter, I also played Hockey 2 times a week.
Needless to say I was active. I was about 210 and in pretty good shape. I followed a very general workout based on the OP beginner routine.
In late march, I suffered the terror that is gallstones. Doc told me to essentially stop working out as burning fat could instigate another episode. I still played soccer once a week but stopped all other activity.
I was finally able to get the surgery to remove the gallbladder June 15. All kinds of shit went wrong. It was supposed to be laparoscopic and I would be out the same day and could do activity 1 week after. The Doc made three incisions to try this method. Due to excessive scar tissue from a surgery when I was a baby, he could not do this method and had to switch to open surgery. It sucked and I was released from the hospital 5 days after. Been recovering ever since. I accidentally opened one of my small incisions by sneezing (so dumb) 2 weeks ago, further delaying the recovery.
Now, a month later, I just have a small hole left in the one that opened and all the others are mostly healed. In this time, I have lost ~15 pounds, most of which I'm guessing is muscle (my poor calves are tiny!).
I plan to get back into the gym tomorrow. My goal is to get back into hockey shape by October, when the season starts. This will mostly feature legs/core. I plan to not differ too slightly from what I was doing previously, but maybe add some more leg somehow. I will be playing soccer once a week as well
The beginner workout from the OP seems like the way to go, but I have a couple of questions.
For athletes, do you add cardio to the workout and when do you do it? Before/after? Hockey is an interval sport and historically, I've found that it is nearly impossible to get into shape for it without actually skating. I was planning on adding sprints or extending the Arnie bike HIIT workout to a longer period over time to expand the cardio. Suggestions?
Calves. I have used squats in the past as my main leg workout. During the season last year, I would do 4 sets of 135, as many reps as possible with 2 minute break. I would then turn to the seated calf machine with 2x45 plates and do 20 reps times 3. The pushoff for skating is all calf at the end of the stride. Any other calf work I should use?
My core is busted as shit currently. This will be a large focus as well so I can prevent lower back issues when skating.
So, sorry for the long post. I plan to start on Thursday morning. Thanks for any and all input!