Author Topic: Fresh Start at the Gym....Once Again  (Read 44061 times)

Primemuscle

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Fresh Start at the Gym....Once Again
« on: January 28, 2020, 04:27:08 PM »
Arms

3x10 with 30 second rest between sets:

Seated d-bell curls
Triceps push down
Standing EZ curls
Triceps  overhead extensions
Barbell wrist curls
Reverse EZ curls

10 min. Cardio

Weight 182

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #1 on: January 28, 2020, 04:32:06 PM »
Trained Hams and Calves

3x10 with 30 second rest between sets:

One legged leg curls
Seated leg curls
Reverse hack squats
Seated hip abduction and adductions
Standing calf raises
Leg press calf raises
seated calf raises

10 minutes cardio on stationary bike - pulse up to 98

Weight 182

Obvious Gimmick

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Re: Fresh Start at the Gym....Once Again
« Reply #2 on: January 29, 2020, 11:19:35 AM »
"Never stop never stopping"

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #3 on: January 29, 2020, 04:14:19 PM »
Trained back

3x10 with 30 second rest between sets:

Lat pulldowns
Bench rows
Low cable rows
Reverse grip pulldowns
one arm dumbbell bent rows

10 minutes cardio on recumbent bike - pulse up to 92

Weight 182

oldtimer1

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Re: Fresh Start at the Gym....Once Again
« Reply #4 on: January 29, 2020, 05:42:01 PM »
Good going!  At your age it's so important to keep moving and working out. I know sometimes the mind is willing but the body isn't.  Looking forward to seeing your journey at this stage of your life. I wish I could follow this advice myself but first do no harm to the aging body.

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #5 on: January 30, 2020, 06:03:00 PM »
Worked out a little later today because I had an appointment with the ophthalmologist at 2:00 p.m. which commenced at 2:20 went on until just before 3:00 at which time I was left waiting for the doctor. After a little over a half hour sitting there and seeing no one, I left. I hate when doctor's offices act like your time isn't important but theirs is....as in don't be late for an appointment without a major excuse. Anyway, finally made it to the gym at 4:15. Worked out at the gym close to the doctor's office.

Today I worked delts, traps and abs.

3 X 10 reps with a 30 second rest between sets:

Overhead presses on the Nautilus
Seated lateral raises
Bent lateral raises
Shrugs
Cable upright rows
Nautilus ab machine
Nautilus low back machine

10 minutes cardio on the threadmill - pulse up to 102

Weight 188 (I think there is something wrong with their scale).

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #6 on: February 01, 2020, 06:28:22 PM »
No workout yesterday....felt like crap. Out too late Thursday night.

Trained chest/pecs

3x10 with 30 second rest between sets:

Seated bench press
Seated incline bench press
Seated decline bench press
Dips
Machine pec flys
Pullover

10 minutes cardio on recumbent bike - pulse up to 91

Weight 184


IroNat

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Re: Fresh Start at the Gym....Once Again
« Reply #7 on: February 02, 2020, 03:24:06 PM »
Good job, Prime.

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #8 on: February 04, 2020, 12:04:16 AM »
Sunday's are my day of rest (from the gym and from exercise done just for the sake of exercise) regardless of where I am in my routine.

I should have gone to the gym today, but I felt funky and my lower back was sore and felt like it going out. This is not a good place to be when I am planning on doing leg work includin squats and leg presses. So, I'll do this tomorrow.

IroNat

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Re: Fresh Start at the Gym....Once Again
« Reply #9 on: February 04, 2020, 03:23:55 AM »
Smart to listen to your body.

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #10 on: February 06, 2020, 12:30:29 AM »
I lied, I didn't go to the gym today. Instead I wasted the day getting caught up in internet discussions with a bunch of Getbig idiots. My bad. Actually, my back is still out.

IroNat

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Re: Fresh Start at the Gym....Once Again
« Reply #11 on: February 06, 2020, 03:29:32 AM »
As for myself I set a schedule like M-W-F.  You have to be consistent.  I make it a routine like brushing my teeth.  Make it #1 on your to do list.

The thing that must be done.

Train the muscles 2-3 times per week and you'll have results.  Otherwise you are a yo-yo making zero progress.  You are wasting your time.

Now, if you really hate the gym then don't go.  Don't have a guilt trip.  Find some other physical activity you do enjoy and do that consistently, like walking, biking or something.

"80% of success is showing up. 20% is never leaving."

Most people don't show up.  The world is full of people who don't show up, whether it's to the gym, their job, their family obligations, whatever.

You can have a moderately successful life just by showing up.  Not a fantastically successful life but you'll be ok.  You don't have to be Elon Musk or Arnold.

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #12 on: February 06, 2020, 04:11:50 PM »
As for myself I set a schedule like M-W-F.  You have to be consistent.  I make it a routine like brushing my teeth.  Make it #1 on your to do list.

The thing that must be done.

Train the muscles 2-3 times per week and you'll have results.  Otherwise you are a yo-yo making zero progress.  You are wasting your time.

Now, if you really hate the gym then don't go.  Don't have a guilt trip.  Find some other physical activity you do enjoy and do that consistently, like walking, biking or something.

"80% of success is showing up. 20% is never leaving."

Most people don't show up.  The world is full of people who don't show up, whether it's to the gym, their job, their family obligations, whatever.

You can have a moderately successful life just by showing up.  Not a fantastically successful life but you'll be ok.  You don't have to be Elon Musk or Arnold.

Thank you for reminding me this. One can never get overdosed on good solid advice.

Obvious Gimmick

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Re: Fresh Start at the Gym....Once Again
« Reply #13 on: February 07, 2020, 06:09:46 AM »
I lied, I didn't go to the gym today. Instead I wasted the day getting caught up in internet discussions with a bunch of Getbig idiots. My bad. Actually, my back is still out.

Meh, this place 's entertainment like everything else. I don't really believe that mark hammil can slice me with a light saber nor do I believe that xxxx is 300lb with abs.

Going to Disneyland today, if I see anyone with a light saber, I'll smash them just to prove my point.

illuminati

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Re: Fresh Start at the Gym....Once Again
« Reply #14 on: February 07, 2020, 06:48:42 AM »
That’s good for you Prime - Set a schedule of days & do your best to stick to them.
I hope you continue going.

IroNat

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Re: Fresh Start at the Gym....Once Again
« Reply #15 on: February 07, 2020, 09:04:18 AM »
Thank you for reminding me this. One can never get overdosed on good solid advice.

I'm so glad to be of help!
 ;)


Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #16 on: February 08, 2020, 06:44:59 PM »
Yipee! I finally got my ass back in the gym today and worked quads and calves.

Same routine of 3 sets of 10 for every exercise like I have been doing while getting back in the swing of it and rebuilding some strength and endurance.

Anyway:

Seated leg extensions
leg presses
hack squats
standing calf raises
leg press calves (good stretch on this in both directions)
seated calf raises

10 minutes on the treadmill.

Tomorrow off. Monday back to the arm routine I started with two weeks ago.

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #17 on: February 10, 2020, 06:00:22 PM »
Arms

3x10 with 30 second rest between sets:

Added between 10 and 20 lbs more resistance on all exercises.

Seated d-bell curls
Triceps push down
Standing EZ curls
Triceps  overhead extensions
Reverse EZ curls
Barbell wrist curls - 3 x 15

15 min. Cardio on the recumbent bicycle

Weight 182

IroNat

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Re: Fresh Start at the Gym....Once Again
« Reply #18 on: February 11, 2020, 02:50:45 AM »

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #19 on: February 11, 2020, 05:26:58 PM »
Trained Hams and Calves

Increased resistance 10 - 40 lbs.

3x10 with 30 - 60 second rest between sets:

lying leg curls
Seated leg curls
Reverse hack squats
Seated hip adduction and abduction
Standing calf raises
Leg press calf raises
seated calf raises

12 minutes cardio on stationary bike - pulse up to 91

Weight 181

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #20 on: February 12, 2020, 05:49:42 PM »
Trained back

Increased resistance on most movements. Different gym and different equipment so not an exact comparison.

3x10 with 30 second rest between sets:

Reverse grip front pulldowns
Bench rows
Low cable rows
cable pulldowns
one arm dumbbell bent rows

15 minutes cardio on treadmill - pulse up to 110

Weight 181.5

IroNat

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Re: Fresh Start at the Gym....Once Again
« Reply #21 on: February 13, 2020, 03:42:27 AM »
You're doing good, Prime!


Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #22 on: February 13, 2020, 08:25:16 PM »
Thanks for the encouragement.

It is probably just my imagination, but my clothes are starting to fit differently and I look fuller to myself when looking in the mirror.

Delts, traps and abs.

Increased resistance 0-40 lbs

3 X 10 reps with a 30 second rest between sets:

Overhead presses on the Nautilus
Seated lateral raises
Rear Deltoid Laterals (Pec Deck)
Standing front delt raises (extra exercise)
Barbell Shrugs
Cable upright rows
Nautilus ab machine
Nautilus low back machine

15 minutes cardio on the recumbant bike - pulse up to 95

Weight 185 lbs.

oldtimer1

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Re: Fresh Start at the Gym....Once Again
« Reply #23 on: February 13, 2020, 08:47:10 PM »
Trained back

Increased resistance on most movements. Different gym and different equipment so not an exact comparison.

3x10 with 30 second rest between sets:

Reverse grip front pulldowns
Bench rows
Low cable rows
cable pulldowns
one arm dumbbell bent rows

15 minutes cardio on treadmill - pulse up to 110

Weight 181.5

The 30 seconds rest are great for conditioning but it limits the weight used. Great job.

Primemuscle

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Re: Fresh Start at the Gym....Once Again
« Reply #24 on: February 15, 2020, 01:06:20 AM »
The 30 seconds rest are great for conditioning but it limits the weight used. Great job.

At this time, I am not too concerned with how much weight I am lifting so the 30 second rest is just right for me on everything except squats and leg presses where I am resting for 1 minute now.

Trained chest/pecs

Increased the weights by 0 - 40 lbs (on the pullover)

3x10 with 30 second rest between sets:

Seated bench press
Seated incline bench press
Seated decline bench press
Dips
Machine pec flys
Pullover

10 minutes cardio on the treadmil (fast walk) - pulse up to 110

Weight 182

-Felt like doing more pec flys so I did 3 more sets of 10 on my way to the locker room using a different machine just to change them up a bit. I am stronger on pulling exercises than I am on pushing ones. This is mainly due to the weakness and pain in my hands, I think. I actually decreased the resistance on two of the three chest/bench press movements. I increased it on the dips and the pec flys.

Interesting gym observation yesterday and today. Although I went to two different gyms none of the televisions were tuned to FOX News at either place. They were either tuned to other news stations, such as MSN and CNN or sports casting. One TV today was tuned to the Ellen show. Both gyms are in areas more likely to vote Republican. It's probably just a fluke. Both gyms have at least a dozen TV's turned on.