Dear Iron Friends,
Wanted to share my actual training split.
After my retirement, it took me a long time to figure out how to deal with the fact that because of the cervical spine injury, I couldn’t keep the muscle mass what I’ve been used to for almost 20 years.
With the time passing by I slowly slimmed down, each year dropping some serious weight. From 265-270 lbs on stage for example to 198 lbs as my lowest weight. It was a huge problem mentally to adopt and it took some time. There were periods of time i would gain weight and go up to 210 lbs and drop again. So it was like that for a few years until I decided to put my mentality and discipline back to work. With the weight gain I started feeling more comfortable and the major injury wich once wouldnt let me do the work in the gym how i used to and wanted to was not the issue anymore. For the last year of hard work in the gym, disciplined meal prep and nutrition on the daily basis, i started feeling younger and powerful again!
In just one year i managed to add 34 lbs of lean muscle!! Weighing now 235 lbs!!!
Never felt so good before!
My workout changed a lot over the past few years, but for one year strict- i do train 3 times per week.
Tuesday- Abs, Chest, Delts
Thursday- Abs, Back, Arms
Saturday- Abs and Legs
Other days i do rest and this is i think what gives me the progress- it’s the recovery time!!
So, always listen to your body and give your central nervous system enough time to recover. Figure out your own workout split and learn how to feel your muscle connection.
Stay hungry like a Wolf guys 
