Critique my workout!

[battle_sheep]

Finally, thanks.

It could be a 2-3 months of healing in the cast, and a few weeks after that for some getting back to normal

Im still on keto basically, but I have no idea about post and preworkout meals, do I eat carbs here?

Also, what about carb ups? Once a week or less frequent?

 

[Quagmire911]

The above is a two day upper (obviously) with fairly standard volume, maybe a little lower than average. If you're relatively new to training you should see weekly strength gains on most of the exercises. If it's too much which I doubt it will be, we can lower the daily volume or you can switch to one workout chest/tris/shoulders and the other do back.

If you have never done these exercises spend a few weeks getting your form down and keep the reps higher and the weight lower. After that you should be adding 2.5kg every session to most things except skullcrushers and curls where adding reps some weeks will do instead. This isn't a race, take things a week at a time.


For the diet usually upon starting a keto you go for the first two weeks without anything but trace carbs. EFFORT said a month in this thread I think, but I've not read about that anywhere. He will probably chime in before two weeks is up, so go at least two weeks and see what he has to say about it.

After that it can vary how frequently and how many carbs people intake, it is indvidual. If EFFORT hasn't got back too you after two weeks I'll help you out with it.

So first two weeks, no carbs except from green veggies. This includes pre and post workout.

Good luck,

Quagmire

 

[battle_sheep]

I can go more than that, 3-4 day routine is possible. Im not a total beginner I was lifting for a year before my leg injury, so feel free to add some intermediate exercises, I can handle a 3-4 day routine also. Also, all the exercises you've recommended ive got my form down, save for the deadlift.

Just want you guys to know you arent working with a complete newbie here

 

[Quagmire911]

I wouldn't really go more than two days to be honest if you can only do upper body. If you could do everything 3-4 would be fine, but you can't do upperbody 3-4 days a week.

Just get in plenty of cardio!