my first day back to the gym in awhile

Discussion in 'Fitness & Nutrition' started by Kokomo, May 3, 2007.

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  1. Kokomo

    Kokomo OT Supporter

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    i expect to be there for at least 2 to 3 hours how sore should i expect to be ? :wtc: fattie ftl
     
  2. MaineSucks

    MaineSucks OT Supporter

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    why the fuck would you go to the gym for 3 hours if you are just getting back into it? sore != good
     
  3. Formz

    Formz Hipster Santa OT Supporter

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    :roflw::roflw:
     
  4. JeremyD

    JeremyD New Member

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    Dude, don't bullshit. You know how long it takes to do 30 sets of chest and 30 sets of bi's.
     
  5. Kokomo

    Kokomo OT Supporter

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    ill probably do mostly cardio thou
     
  6. MaineSucks

    MaineSucks OT Supporter

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    :rofl: even better
     
  7. GTLifter

    GTLifter Banned

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    that's a waste of your time then
     
  8. Formz

    Formz Hipster Santa OT Supporter

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    3 hours of the slowest. cardio. ever.

    AWESOME.
     
  9. Kokomo

    Kokomo OT Supporter

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    so what do you guys suggest im a noob at working out
     
  10. Formz

    Formz Hipster Santa OT Supporter

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    Don't read this:
    http://forums.offtopic.com/showthread.php?t=937642

    Seriously, don't. It'll answer your questions and I don't think you're actually looking for help.
     
  11. Thoth

    Thoth OT Supporter

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    30 sets for chest and 30 sets for bi's? shit my chest workout usually consists of 3 sets per exercise @ 3-4 exercises per session=max 12 sets. for bi's usually 9 sets total. this takes me an hour to an hour and a half. how the hell do you fit 60 sets into a gym session that long?
     
  12. Formz

    Formz Hipster Santa OT Supporter

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    This is your first post in F&N, right?
     
  13. Thoth

    Thoth OT Supporter

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    im a lurker but ive posted a few times. and i have browsed the stickies before you ask :squint:. maybe im not working hard enough if you can fit 60 sets into a gym session
     
  14. Toxicity

    Toxicity New Member

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    My av is so small you can't see it!
    I usually can only get to 56, but im always talkin on my cellphone, so its all one-handed
     
  15. Thoth

    Thoth OT Supporter

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    today i did shoulders, back and tris.

    DB shoulder press 3sets (2x15kg DB's 1x17.5kg DB's)
    EZbar shoulder raises 3 sets (2x 33kg 1x 36kg not including bar weight)
    DB side raises 3 sets (3x 9kg DB's)

    seated row 3 sets (3x23.5kg per side, was shit, usually do 27-30kg)
    lat pulldown 3 sets (3x70kg)
    shrugs 3 sets (3x20kg DB's)

    tricep pulley pulldown 3 sets (3x24kg)
    over the shoulder DB raise 3 sets (3x20kg DB)

    total 24 sets, didnt do any pullups or bent rows for my back today but thats a half or so of the sets your claiming to be able to do
     
  16. MaineSucks

    MaineSucks OT Supporter

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    you suck at detecting jokes
     
  17. GTLifter

    GTLifter Banned

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    Mon - Legs
    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri
     
  18. Formz

    Formz Hipster Santa OT Supporter

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    .
     
  19. Thoth

    Thoth OT Supporter

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    :rly: :wiggle:
     
  20. Plan B

    Plan B New Member

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    Or you're just overlooking the obvious.
     
  21. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    :rofl:
     
  22. Aradia

    Aradia New Member

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    Get a training log! They help ":)
     
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