Pumping Iron with Zemekone and Icehog3

[Starscream]

Originally Posted by Big Vito

drinking a good amount of water and a MV are good too

MV?

[Genetic Defect]

Originally Posted by andysutherland

MV?

multi-vitamin

[Chris.]

I try to drink a gallon of water every day. I've been watching calorie intake. Not so much carbs. Eat whatever strikes me as good. Mainly because when I do get to eat, it's at work at their cafeteria. I usually drink a protein shake mid-afternoon or some peanut butter and crackers. I take a MV called Vitalert. It's got tons of everything. I've only been hitting the gym about twice a week with a little cardio. about a mile on the treadmill to warm the body up and get the heart rate going, then I do lunges, then on to my leg, arm, back, shoulder, chest (whatever I feel like focusing on) workout. I typically have about 30 seconds between sets at 8 to 10 reps in each set.

[cvm4]

I have legs in about an hour...

[The Professor]

Was running behind today; so I only hit some HIIT. Back to the iron tomorrow.

[Sanitariumite]

I still haven't been able to hit they gym due to whatever it is I strained doing squats last Sunday, but it's been getting gradually better ever since so I'm not too worried about it. I made a discovery today though by taking 400mg of ibuprofin before riding to class, and there's no throbbing headache at all. Is there any reason I shouldn't take 2 ibuprofin and go hit the gym tonight? I was thinking about going light-ish and doing chest/biceps sans cardio to keep my heart rate relatively low.

[Chris.]

ibuprofen doesn't do anything for me.

[BigFrank]

Off day for me, plan on eating some fast food ( hopefully KFC, guitar hero box they sell is the shiznit ! )

[DavenportESQ]

I have been eating so unhealthy because of end of the semester b.s.. Skipping meals, going to buffets, I need to vamp up the intensity in the weightroom to make up for my slack @$$ diet

[cvm4]

I had a nice shoulders/traps/abs day today.
Looking forward to the day off tomorrow.

[Starscream]

Wow. Getting back into shape hurts. Did some easy arm work with some lightweight dumbells and boy am I sore today!

[The Professor]

Originally Posted by andysutherland

Wow. Getting back into shape hurts. Did some easy arm work with some lightweight dumbells and boy am I sore today!

maybe you should cut the dumbbells in half...








...like your Lusitanias.

[Starscream]

Originally Posted by The Professor

maybe you should cut the dumbbells in half...

...like your Lusitanias.

[Sanitariumite]

Originally Posted by andysutherland

Wow. Getting back into shape hurts. Did some easy arm work with some lightweight dumbells and boy am I sore today!

I'm always sore to the point of being literally crippled when I lift after a long absence from the gym. Give yourself a week or two to get back in the swing of things, and you shouldn't be too sore anymore after lifting. I usually feel tightness in the worked muscle-groups after I lift.

Hadn't done any lower back stuff in a while. Did a bunch of back extensions after my chest/tri workout today. Really stiff this afternoon. That'll learn me to skip them...

[Starscream]

Alright guys, so I just completed my first two days back training. My arms are still sore, but managable so I can do arms again tomorrow. But after my leg workout I think I'm gonna be so sore that I probably will have difficulty walking up stairs or bending over. Question: I'm gonna go ahead and do arms again tomorrow, but if my legs are so sore that it hurts to move them, should I attempt to do another leg workout, or should I take another couple of days to rest them?

[BigFrank]

Originally Posted by andysutherland

Alright guys, so I just completed my first two days back training. My arms are still sore, but managable so I can do arms again tomorrow. But after my leg workout I think I'm gonna be so sore that I probably will have difficulty walking up stairs or bending over. Question: I'm gonna go ahead and do arms again tomorrow, but if my legs are so sore that it hurts to move them, should I attempt to do another leg workout, or should I take another couple of days to rest them?

If you just started back at the gym, take tomorrow off. Two days in a row after a break is more than enough. Rest up tomorrow, than maybe a lil chest and tris, follow that up with a shoulder calf and ab day. Then a good two days rest. That is what I would suggest.
What's your current routine like now?

As a rule of thumb I always try to keep my training routine broken up as to prevent overtraining certain body parts. Good example of this would be, training back than the following day training legs. To me this is too much stress on the lower back. Similar concept for Chest shoulders triceps and back and biceps. You get the idea.

Originally Posted by zonedar

Hadn't done any lower back stuff in a while. Did a bunch of back extensions after my chest/tri workout today. Really stiff this afternoon. That'll learn me to skip them...

Next time try some stretching out / foam roller work post workout. Really cuts down on the sore lower back.

[BigFrank]

Squats
485x5 - 485x5 - 485x8(PR)
Leg Presses
8 Platesx40 8p x25
Leg curls
100x10x4
Leg Press Calf Raises
210x20x4

Crushed my PR with 3 full reps. Felt unreal.

[Starscream]

Originally Posted by BigFrank

What's your current routine like now?

I'm not at the gym. Training w/ dumbells at home for starters. Gym will come later.
Arms: Curls, inlcine bench press, Seated row to neck, Shoulder press

Legs: Static Lunge, Goblet squats, Dumbell Stepups.

I'm a 6'1" 260lbs fat@$$ who hasn't lifted a weight or worked out serioulsly in about a year (I did some Taebo over the summer)
I did both the arm and leg workouts w/ 15lbs dumbells (30lbs total). Yes I'm starting out very lightweight. Even though I'm starting out lightweight, I'm sore as $h!t!

[BigFrank]

Originally Posted by andysutherland

I'm not at the gym. Training w/ dumbells at home for starters. Gym will come later.
Arms: Curls, inlcine bench press, Seated row to neck, Shoulder press

Legs: Static Lunge, Goblet squats, Dumbell Stepups.

I'm a 6'1" 260lbs fat@$$ who hasn't lifted a weight or worked out serioulsly in about a year (I did some Taebo over the summer)
I did both the arm and leg workouts w/ 15lbs dumbells (30lbs total). Yes I'm starting out very lightweight. Even though I'm starting out lightweight, I'm sore as $h!t!

Hey gotta start somewhere right?

You could toss in some kickbacks or extensions for triceps, maybe 1 arm rows too.