Time to take warming up seriously it seems. Warm up for me consisted of 5 mins on the treadmill, some quick stretching of the muscles to be used, and a light set of the first exercise. I suppose that isn't adequate.
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Gym and fitness (86 Viewers)
- Thread starter HelterSkelter
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Spent the last 45 days doing 100 pushups and 150 situps, 3min og plank and squats at home. Actually got quite good results on my arms and back, so I decided to join a gym - again. Worked the muscle groups yesterday that I've been doing at home so I didn't feel completely ruined this morning. Just finished shoulders, biceps and legs today and I'm absofuckinglutely ruined.
It's weird that my condition actually got better during my month long vacation, must be all the swimming. But I was surprised, considering I smoked almost two packs per day for a month and I could run 5 km before dying today.
It's weird that my condition actually got better during my month long vacation, must be all the swimming. But I was surprised, considering I smoked almost two packs per day for a month and I could run 5 km before dying today.
Well, I'm not sure about goal 
I guess to build muscle. Usually I do Bill Starr program, but when I'm second shift at work, I want to train 4 times per week. I'm 2 weeks first shift, and 2 weeks second shift (this schedule is killing me btw). When I'm second shift, I'm really bored in the morning and I have to workout
And from the equipment I have dumbells, barbell, adjustable bench press, and pull up bar.
I guess to build muscle. Usually I do Bill Starr program, but when I'm second shift at work, I want to train 4 times per week. I'm 2 weeks first shift, and 2 weeks second shift (this schedule is killing me btw). When I'm second shift, I'm really bored in the morning and I have to workout And from the equipment I have dumbells, barbell, adjustable bench press, and pull up bar.
Well, I'm not sure about goal I guess to build muscle. Usually I do Bill Starr program, but when I'm second shift at work, I want to train 4 times per week. I'm 2 weeks first shift, and 2 weeks second shift (this schedule is killing me btw). When I'm second shift, I'm really bored in the morning and I have to workout
And from the equipment I have dumbells, barbell, adjustable bench press, and pull up bar.
I guess to build muscle. Usually I do Bill Starr program, but when I'm second shift at work, I want to train 4 times per week. I'm 2 weeks first shift, and 2 weeks second shift (this schedule is killing me btw). When I'm second shift, I'm really bored in the morning and I have to workout And from the equipment I have dumbells, barbell, adjustable bench press, and pull up bar.
I've seen this before, seems good. Thanks 
Yeah, I know, but I was really satisfied, I made good gains in strength and mass with that program, while reducing body fat.
I Haven't used 4 day split since I've done OVT, and that was like 2 years ago, or even more. It was really good program, based on GVT, only shoulders day wasn't really good for me.
Yeah, I know, but I was really satisfied, I made good gains in strength and mass with that program, while reducing body fat.
I Haven't used 4 day split since I've done OVT, and that was like 2 years ago, or even more. It was really good program, based on GVT, only shoulders day wasn't really good for me.
Bill star is a way to get good strenght gains for intermediate athletes. It will develop muscle too, but not as pronounced as with a true hypertrophy bodybuilder schedule.
Having that said, Bill starr offcourse will give you far better connective tissue, and strength in ligaments and tendons. But those only matter for strength anyway
Having that said, Bill starr offcourse will give you far better connective tissue, and strength in ligaments and tendons. But those only matter for strength anyway
Hey Zach (& co)
I'm going to start working out, doing a full body program (i think, because going to the gym three times a week fits my daily life) but i wonder how i should construct it. I guess i would want to do some of the heavy compound movements, since time would be wasted doing to many isolation lifts...
Squat 5x5
Incline bench 5x5
Deadlift 5x5
Dumbell side laterals: 2x15
Barbell curls: 2x15
Triceps pushdows: 2x15
Something like that maybe, and then i would like to lay in an extra chest exercise because i feel it's my 'weak point' size-wise. Might be going weighted launches or something extra for the legs aswell, but that would be it, if i am to complete the program in 1½ hours, which would be my goal.
I've lost quite some muscle i think, since i haven't really worked out consistently for the last two years after i got a liverdisease back in 2012. So 2012 was my 'peak' with around 100 kg in bench, 140 in squat and 130 in deadlifts for a 3x5 (just to do a comparison, i think i would do 80-85 in bench, 120 squat and 110 in deadlifts now at best)...
My goal is to build a bit of muscle, but i don't want to get too big (no risk of that for the forseable future, so i don't have to worry much about that), i would like an athletic body, but not a bodybuilders body (does that make sense?). I think, since im not very big at the moment - 36 cm around the guns for example, 178 cm tall and around 78 kg, with not too much fat, though more than ever - that a full body program would do just fine.
I know what to do diet-wise, but i could really use some inputs for the program. You might notice there is nothing for the abs, but i will do that the days where i'll be running... Since my illness i haven't really found that happiness and continual motivation to go to the gym, and i would really like to get back into it being a habit like it was before.
I'm going to start working out, doing a full body program (i think, because going to the gym three times a week fits my daily life) but i wonder how i should construct it. I guess i would want to do some of the heavy compound movements, since time would be wasted doing to many isolation lifts...
Squat 5x5
Incline bench 5x5
Deadlift 5x5
Dumbell side laterals: 2x15
Barbell curls: 2x15
Triceps pushdows: 2x15
Something like that maybe, and then i would like to lay in an extra chest exercise because i feel it's my 'weak point' size-wise. Might be going weighted launches or something extra for the legs aswell, but that would be it, if i am to complete the program in 1½ hours, which would be my goal.
I've lost quite some muscle i think, since i haven't really worked out consistently for the last two years after i got a liverdisease back in 2012. So 2012 was my 'peak' with around 100 kg in bench, 140 in squat and 130 in deadlifts for a 3x5 (just to do a comparison, i think i would do 80-85 in bench, 120 squat and 110 in deadlifts now at best)...
My goal is to build a bit of muscle, but i don't want to get too big (no risk of that for the forseable future, so i don't have to worry much about that), i would like an athletic body, but not a bodybuilders body (does that make sense?). I think, since im not very big at the moment - 36 cm around the guns for example, 178 cm tall and around 78 kg, with not too much fat, though more than ever - that a full body program would do just fine.
I know what to do diet-wise, but i could really use some inputs for the program. You might notice there is nothing for the abs, but i will do that the days where i'll be running... Since my illness i haven't really found that happiness and continual motivation to go to the gym, and i would really like to get back into it being a habit like it was before.
