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Second day back in the gym....do not take 18 months off ever! :)

alkemyst

alkemyst

No Lifer
Man 18 months has been the longest without working out I have gone since I was like 15 (I am 32 years old)....long story, but I have a gym only .3 miles (actual) from my place that's perfect so many there was a reason 🙂.

doing a 1 day on/1 day off, 3 split (chest/tri/abs, Back/Biceps/abs, Legs/Shoulders/abs) 45-60mins a workout...after my first day I was in agony in my one shoulder, thought I actually tore something, but last night in the middle of the night it stopped hurting. Nothing ever really hurts me and my wife was talking about me going to the hospital/doctor since yesterday morning...I was sort of tearing at one point 🙂

I am going to shoot for two months and get some before and after shots up in December around the 22nd.

My workout is (and may change)

Workout 1
Incline DB Press
Flat DB Press
Decline DB Press
DB Pullovers
Dips
Tricep Extensions

Workout 2
Pullups/Lat Pulldowns
Bent DB Rows
Seated Cable Rows
Low Pulley Side Bends
DB Curls
DB Hammer Curls

Workout 3
Leg Press
Leg Curls
Stiff-legged Deadlifts
Calf Raises
DB Military Press
Superset of Lateral Raises/Bent Laterals

abs each workout
Crunches
Leg Raises

I am doing 3sets of 10-12 now (taking it easy for the first two workouts), but I will increase to about 5 sets of the main exercises and reps about 6-8 on some with much heavier wieght. I will occasionally do a couple 4-6 rep sets here and there. I may also start going everyday and if so doing abs everyother day.

Å
 
oh crap... it's been nearly 18 months since ive gone to the gym 🙁

im not looking forward to trying to get back into things.....
 
i started working out like 3 months ago after about a 5 year layoff... boy was i surprised how much strength i lost since high school....
 
I've gone either consistently or semi-consistently (2 times/week) since I started 9 years ago. Muscle comes hard enough to me that I have no intentions of ever giving up any of it to an extended layoff 🙂
 
luckily so far (longest time was last at about 9months) within 3 months I sort of look like my in-shape self and have most of my strength back....

Even now I am not so much down on strength as I am on endurance.
 
alkemyst,

you sound just like me back in July. 12 weeks later, I have shed 23 pounds (203 to 180) and am much stronger. The first few weeks of hell were worth it. I am upping my caloric intake now to help put on muscle, as I was primarily looking to lose fat weight (went from 18% bF to 7%) the first 12 weeks.
 
I work off of a five-day rotation

Chest
Back
Bicep/Tricep
Lower Body
Shoulders

This gives my body ample time to rest between the days I work out certain muscle groups and the days I don't - for example, benchpress tends to put stress on tricep and shoulder and shoulder workouts use the tricep to an extent...
 
Good job CPA! That rules. I haven't been to the gym in years.... It shows. A lot. But I've been avoiding it because it is ROYALLY expensive up here (Alaska). Anyway, I've been trying to work up the mental courage for a major life change (i.e. diet and exercise and home improvement) for a while now. For me it's mostly a mind game. Gotta have a goal...
 
I haven't done the upper body workout routine on a serious basis but I know I've grown addicted to the cardio I've been doing since Spring. I've been bored to tears at work today and I'm restless and can't wait to hit the track when I get out of here.
I want to join a gym, though and get a well rounded excercise regiment going.
 
Originally posted by: Maetryx
Good job CPA! That rules. I haven't been to the gym in years.... It shows. A lot. But I've been avoiding it because it is ROYALLY expensive up here (Alaska). Anyway, I've been trying to work up the mental courage for a major life change (i.e. diet and exercise and home improvement) for a while now. For me it's mostly a mind game. Gotta have a goal...
Click to expand...
Do it, you will be glad that you did. Also be patient, you didn't get out of shape overnight (unless you were never in shape) Cut yourself some slack and set a realistic goal even if it is a matter of years instead of months
 
I wish there was some cardio I could do that's not so boring. That's the only part of the workout I don't like.

I usually do the elliptical trainer because I can read on it, but I can't go hard/fast enough to hit my target HR.

Running on a treadmill makes me fidgety and if I watch tv I always veer off course because of an inner ear imbalance. There's no track around here 🙁
 
i started up again after almost 16 months... so far 7 weeks in and im still not near what i use to be able to curl/bench. :-(

i turn to a skinny mofo again :-(

 
Alky-myst,

Does this include supplementing with the case of beer a week? I've heard of beer muscles 😀
:beer::beer::beer::beer:
 
Instead of doing chest/tri/abs, back/bi/abs, legs/shoulders/abs, you should try chest/bi/abs, back/tri/abs. legs/shoulders/abs. You get a better bi/tri workout this way. When you work chest you also work triceps, and you dont get as good a pump out of the triceps this way. Same for back and biceps.

-fk
 
right but once I switch to daily workouts that doesn't work. I agree though for a everyother day plan that may work better.

My arms get huge though so no matter how I work them I get results....most that see my arms think I still worked out regularly...luckily they couldn't see the rest 🙂

Right now no cardio, but not much food either...minimal nutrition until I start seeing my abs, then I can watch them to judge if I am eating too much or not.

I recooperate pretty quickly so for now a 3 day split works best (i'd like to do the 2-2.5 hour workout I used to and just skip a day....but too much time in the gym)

 
Originally posted by: SP33Demon
Alky-myst,

Does this include supplementing with the case of beer a week? I've heard of beer muscles 😀
:beer::beer::beer::beer:
Click to expand...

No beer for a while now....I was getting carried away though.
 
Originally posted by: alkemyst
Originally posted by: SP33Demon
Alky-myst,

Does this include supplementing with the case of beer a week? I've heard of beer muscles 😀
:beer::beer::beer::beer:
Click to expand...

No beer for a while now....I was getting carried away though.
Click to expand...

The truth comes out...
 
Originally posted by: amnesiac
I wish there was some cardio I could do that's not so boring. That's the only part of the workout I don't like.

I usually do the elliptical trainer because I can read on it, but I can't go hard/fast enough to hit my target HR.

Running on a treadmill makes me fidgety and if I watch tv I always veer off course because of an inner ear imbalance. There's no track around here 🙁
Click to expand...

That sucks not having a track nearby. I do, plus I live in the South where you can work out outdoors the majority of the year. I can relate to the inner ear thing. I can't even spin around a few times without getting sick nevermind a merry-go-round or something. Plus, sometimes I stumble, and no, I don't drink 🙂
 
Originally posted by: nrg99
18 days away from the gym seems to have an impact on me....
Click to expand...

Yup, just got over the flu... it's been about 3 weeks since my last workout, going to suck being back today... but a man's gotta do what a man's gotta do.

 
i need to figure out a way to get my skin looser (I was a little chubby last week). This week (my 5th workout today and going to a everyday split plan now) my arms don't even have skin to pinch when flexed.

Took my initial 'before' pictures (yuck!)...compared them to 6/2002 🙂 and won't do that again...

 
Originally posted by: alkemyst
i need to figure out a way to get my skin looser (I was a little chubby last week). This week (my 5th workout today and going to a everyday split plan now) my arms don't even have skin to pinch when flexed.

Took my initial 'before' pictures (yuck!)...compared them to 6/2002 🙂 and won't do that again...
Click to expand...
Skin looser? What does that mean...

Yeah it's hard to maintain a stringent gym workout, especially if you have kids/fam.

 
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