January 9, 201510 yr Just finished recovering from surgery, so I can get back to the gym. Ordered all my supps: Beta Alamine, to be added to the BCAA Boost from True Nutrition as a preworkout. Whey protein mix from True Nutrition, half non-soy organic and half cold-filtered, and Universal Nutrition's Creatine for post. Half my daily Beta Alamine will be in with the protein postworkout. Since it's been a couple months, figured I'd start over with a full-body routine: Squats, Bench, bicep curls, overhead tricep press, pull ups, and deadlift, with some other things thrown in there to help kill the boredom (plate raises, lateral pull downs, core, cardio). Anxious to get back to it!
January 9, 201510 yr never gotten into supplements myself. Never felt the need I guess. Lots of the guys I work out with use them, some swear by them, others say they don't see/feel any difference. Good to hear that you're getting back into it. Always rough starting back up after time away, sore as hell the first couple weeks. Don't get discouraged by the losses, it'll take time to build back up. Muscle memory will come back.
January 10, 201510 yr never gotten into supplements myself. Never felt the need I guess. Lots of the guys I work out with use them, some swear by them, others say they don't see/feel any difference. Good to hear that you're getting back into it. Always rough starting back up after time away, sore as hell the first couple weeks. Don't get discouraged by the losses, it'll take time to build back up. Muscle memory will come back. I need to get back on it!! I think I will start looking into some home gyms But I have hardly no time!!
January 10, 201510 yr I find I have no motivation at home. Have plenty of stuff at home, no motivation. So get my ass to the gym we have at work on breaks, seems to work best for me.
May 14, 201510 yr Author Admin 10/7Treadmill Bar curlSide flyPreacher dBmilitary dbReverse Bar curl Forward fly10/12 Soccer10/13Elliptical BenchCable rowDB benchRowCable declinePull up10/14Treadmill DB curls Military Bar curl Side fly Rope curl Soccer10/20Treadmill Machine flySide fliesBenchBar raiseSoccer10/23Elliptical DB curl Lat Bar curl DB rowReverse curl/bent row10/26Soccer 10/27Treadmill Chest pressBar curl Lat pullRope raiseRope tri10/28 Soccer 10/30Treadmill DB press Pull upsSide fliesReverse curlTrack11/2 Soccer11/4Elliptical Bench Bar curl Cable rowDB fliesDead lift 11/6Elliptical Bench 101Bar curl 101Track11/9Soccer11/10Elliptical Lat 101Side fly 101Cable chest 101Track11/11Elliptical Curl 101's Tri pull down 101's DB dead liftTrack11/13Soccer 11/14Elliptical Curl 101's Tri 101's Lat row 101's Track11/16Soccer11/17Elliptical Bar curl 101'sTrackBench 101's11/24Elliptical DB bench TrackDB curls Fly machine Bar curl11/25Elliptical Dead lift / shrug Military Cable row12/4Elliptical DB curlLat pullSide fliesTri pulls 12/8Treadmill DB benchElliptical Lat pull Track Chest press Lat rowElliptical 12/9Elliptical DB curlMilitary TrackBar curlSide fliesPull ups12/11Elliptical DB bench Lat pull Track Decline cable press Cable row 12/12Elliptical DipsDB curl Pull ups Tri pulls 12/15Soccer 12/16Elliptical Tri pull/lat cableTrackBar curl 12/17Elliptical DB fly/dB military Track 10Cable chestDB side flyDead lift / shrug 12/18Elliptical Bar curlLat pullTrackPreacher12/23Elliptical DB curl/dB fly/dB military Track Pull up/dips/leg lifts1/6Elliptical Bench Bar curl Track Dips / pull ups1/9Elliptical DB curl Lat pull Track 1/12Elliptical DB bench / ShrugsBar curl / standing row1/13Elliptical Side flyTri pull down Cable shoulder raiseDipsAbb rocker DB curl1/15Elliptical Lat pullDB row/ dB Dead liftCable row1/19Elliptical DB bench Track Cable chest1/20Treadmill Bar curlShrugsCable curlSide flies 1/26Elliptical DB chestBar curl Dips/pull ups Cable fly1/27Cable rowSide fliesLat pullShrugs2/2Soccer2/3Soccer 2/5Elliptical Lat pull Side flies Bar curl Cable fly2/9Elliptical DB pressPull upsDipsIncline pressSoccer2/10Treadmill Lat pull Bent row ShrugsForward fliesSide fliesDeadlifts2/11Soccer 2/12Elliptical Cable curlReverse pressDB curlTri pull2/15Soccer 2/16Elliptical Bench Lat pullCable decline Cable rowDB flies2/17Elliptical Bar curl 101'sShrugsCable curl Side flies 2/20Treadmill Cable rowCable press Bar curlRope tri Forward shoulder fliesSeated row2/23Elliptical Cable chest Pull upsTri pullBar curl2/24Elliptical DB curlShrugsSide fliesForward flies Hammers2/26Elliptical Lat rowDeadlifts SkullsReverse benchTrack3/2Elliptical Cable flyDB curl Track Reverse curl Cable chest 3/9Elliptical Bench Track Cable declineTrack Cable inclineTrack3/10Elliptical Lat pullCable rowShrugSoccer3/12Elliptical Bar curl Side flies Track Cable curl 3/16Elliptical Cable chestBar curlSide cable crunchDecline fly HammerPull ups3/17Treadmill RowsStanding military Lat pullsSide cable flies3/26Treadmill Lat pullChest cable Bar curlSide fliesTrack 4/2Treadmill DB curls RowsBar curl Lat pull 4/9Elliptical DB benchRowSide fliesCable curls4/13Elliptical BenchCable rowDecline cable press DB row4/14Soccer 4/15Elliptical Bar curlsSide fliesDB curlsShrugs4/17Elliptical PreacherdB fliesCable curls DB military 4/23Elliptical Preacher Tri pulls Hammer curl Overhead head press4/26Soccer 4/27Treadmill Elliptical Bench Bar curl Cable TriCable curl4/28Elliptical Military Deadlifts Shrugs Lat row5/4Elliptical PressFliesShrugs5/11Elliptical PreacherCable flyElliptical DB benchDB curlDB chest press5/14Elliptical Shrugs Side fliesTrackLat pull MilitaryRows
May 15, 201510 yr I find its routine. If you make it part of your routine, you just naturally do it without having to "remember" or think about it.If you can consciously make it part of your routine, and be consistent for about the first month, you should be able to continue with minimal conscious effort after. It's forcing your mind and body to make it part of it's regular routine at the start.For me, Tuesday was a quick work out day. Did, flat bench, squats, incline dumbbell, tricep pulldowns.Yesterday was, parallel grip pull ups, bent over barbell row alternating with hamstring curls, outside grip lat pull downs, bent over dumbbell row at lunch time.Last night was seated overhead skull crushers, laying down skull crushers, preacher curl, standing barbell curl, single handed triceps cable pulldowns, single handed cable bicep curls.Today is going to be abdominals, crunches (x2 sets), leg raises, oblique twists, leg pumps (not sure what these are supposed to be called), another set of crunches, finish with a plank.
May 15, 201510 yr I find its routine. If you make it part of your routine, you just naturally do it without having to "remember" or think about it.If you can consciously make it part of your routine, and be consistent for about the first month, you should be able to continue with minimal conscious effort after. It's forcing your mind and body to make it part of it's regular routine at the start.For me, Tuesday was a quick work out day. Did, flat bench, squats, incline dumbbell, tricep pulldowns.Yesterday was, parallel grip pull ups, bent over barbell row alternating with hamstring curls, outside grip lat pull downs, bent over dumbbell row at lunch time.Last night was seated overhead skull crushers, laying down skull crushers, preacher curl, standing barbell curl, single handed triceps cable pulldowns, single handed cable bicep curls.Today is going to be abdominals, crunches (x2 sets), leg raises, oblique twists, leg pumps (not sure what these are supposed to be called), another set of crunches, finish with a plank.I'll be doing a ton of 12 oz curls tonight... Should be quite the workout
May 15, 201510 yr Author Admin How do you keep such good habits Aaron? What do you mean? I have missed a lot of workouts recently and I am not getting enough protein or sleep.
May 15, 201510 yr Felt the same for years. Now I'm almost 30 lbs lighter, and feeling better than I ever did. It's worth finding the time.
May 15, 201510 yr It's just finding little time here and there Brother. If you work for 16 hrs a day 6 days a week, you lack the time to go to a gym. However you don't lack the time to use a resistance band at the office.Hell find ways to exercise with the dogs and wife. For me what it took was going after evening class Mon and Wed combined with whenever on Fridays. This past wednesday was the first Day of my MWF split I have missed since I started in mid March. I only pissed it because I got some sun poisoning on Tuesday.J
May 15, 201510 yr How do you keep such good habits Aaron? What do you mean? I have missed a lot of workouts recently and I am not getting enough protein or sleep.I'm lacking in consistant sleep and diet overall. Plus I need to add in cardio.J
May 15, 201510 yr Felt the same for years. Now I'm almost 30 lbs lighter, and feeling better than I ever did. It's worth finding the time.I'm losing weight... I just want 20" arms again.
May 15, 201510 yr Felt the same for years. Now I'm almost 30 lbs lighter, and feeling better than I ever did. It's worth finding the time.I'm losing weight... I just want 20" arms again.Shit I'll be happy to have 20" arms for the first time.J
May 16, 201510 yr Ok... I lied. It was a bit over 19.75, but with a wicked pump I'm sure I could have been 20.Never took the tape to the gym.
May 16, 201510 yr Ok... I lied. It was a bit over 19.75, but with a wicked pump I'm sure I could have been 20.Never took the tape to the gym.Still trumps mine by far man.J
May 16, 201510 yr I was lifting 4 days a week and eating 6000kcal a day.Running 3 days a week. I should have been on the bigger side.Curling 165 for around 6 on the EZ bar, and doing ~200 for skull crushers.
May 16, 201510 yr I was lifting 4 days a week and eating 6000kcal a day.Running 3 days a week. I should have been on the bigger side.Curling 165 for around 6 on the EZ bar, and doing ~200 for skull crushers.Some diesel numbers there. You can get back to those didgits if you can take the time to do it. Granted with your current profession, that may be easier said than done.J
May 16, 201510 yr I have recently been working with bands at work. Helps keep the muscles limber enough.
May 27, 201510 yr 05/23: chest day (at home)flat bench, barbell x6 setsincline bench, dumbbell x5 setsflat bench, dumbbell fly x4 setspushups, hands one step up (simulate decline press) x4 sets05/24: back day (at work, lunchtime)outside grip pull-ups x4 setsseated cable row, parallel grips x5 setsdeadlifts x4 setsbent over dumbbell row x4 setsreverse grip pulldowns x4 sets05/24: shoulders (at work, evening)seated dumbbell press x5 setsstanding vertical row x4 setsstanding dumbbell raises to the front x4 setsstanding dumbbell lateral raises x4 setsstanding overhead barbell press x4 setsdumbbell shrugs x4 sets05/25: arms (at work)seated overhead dumbbell skull crushers/preacher curl x5 sets each, alternatingflat bench skull crushers/standing barbell bicep curls x5 sets each, alternatingrope grip two hand triceps pulldowns/cable two hand bicep curls x4 sets each, alternatingsingle hand triceps cable pulldowns/single hand bicep curls x5 sets each, alternating05/26: legs (at work)squats x5 sets alternating with dumbbell bicep curls (lightweight)hamstring curls x5 sets alternating with triceps pulldowns (lightweight)calf raises x4 setsleg press x2 sets10 minute warm down on ellipticaldid abs at home each night, except 05/24 due to working for 16 hours. Edited May 27, 201510 yr by nigel
May 28, 201510 yr So, yesterday was a rest day. On a 5 day off stretch, so, trying not to screw with the routine too badly.Did a dual chest/back workout this am at the house.Alternating sets.Flat bench/outside grip pull ups x5 setsIncline dumbbells/dead lift x4 setsDumbbell flies/bent over row x4 setsPush ups/reverse grip chin ups x4 sets
June 3, 201510 yr Okay, been forgetting to post up.Friday was arms/abs. Lots of curls,skull crushers,crunches. Was at home.Saturday, did 1/2 hour on elliptical, followed by abs.Sunday, did 1/2 hour on a bike, followed by abs.Was at my parents both days, visiting, so didn't want to do too much. Visiting was more important.Yesterday, did chest at lunch, back after supper in the evening (was working a 16 hour shift).Today, did legs at lunchtime.Squats x5 setsHamstring curls x5 setsCalf raises x5 setsLeg press x4 sets
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