Official twink status - working on legs after two years off

[Irongrip400]

Alright, I've only been back in the gym for about five weeks after about a year and a half of inconsistent working out (maybe been 20 or so times). I haven't done legs in about two years or so because of lower back issues, and because they usually are sore for a few days because of not exercising them with any frequency and it makes my daily routine difficult when they stay sore for a week. Well, these past few weeks I have been hitting the other muscle groups, except arms and legs(pretty much just doing back, chest, shoulders, and some dead lifts). Anyways, my muscle memory has been decent for these muscle groups, and my strength has come back to close to where I want it, as I don't feel like lifting super heavy anymore. So, I figure, I walk or run everyday, so my legs should be somewhat in shape. I was wrong. Went into the gym, and here was my workout:

Squats
Bar for 20
135 for 15, no rest in between
225 for 10x3 sets with forty seconds rest between sets

Leg press machine, horizontal
180lbx12 for 3 sets with 40 seconds rest between

Leg extension, two legs
80lbx12 for 3 sets with 40 seconds rest between

Hyper extension
3 sets of 12, with a 35lb plate held to chest

Lunges
2 sets, holding a 20lb dumbbell in each hand, for 10

Squat jumps
3 sets, 10-12

All exercises were 30-40 seconds rest in between, and I may have been able to go 20lbs or so heavier on squats, but the last set might have only been 6 or so. Man, I was gassed by the end of the workout, and felt week as a kitten. My question, how is it that muscle memory for legs is/seems so much worse? I mean, I went back in and the first time doing bench I could do 225 for sets of ten, when my heaviest in recent years was say 275 or so. My squats, I used to do 315-365 on my workouts. My bench was maybe only 50lbs off, whereas my squat was 100lbs off. Any of you guys have experience? Is it the lower back injury maybe keeping me from trying to go heavier, or the limited rest between sets?


I know this is the G&O, so sorry I am not able to keep it tranny related.

[Marty Champions]

i notice the same things legs get weak as fuck. squatting 135 is more than enough for me . but i routinely used 225 back in the day

i think its because you missing out on nutrients over time unless  you eat massive dosages of healthy fats

carbs seem to destroy my lower back

[Irongrip400]

i notice the same things legs get weak as fuck. squatting 135 is more than enough for me . but i routinely used 225 back in the day

i think its because you missing out on nutrients over time unless  you eat massive dosages of healthy fats

carbs seem to destroy my lower back

Johnny, should I drop the heme iron?

[Marty Champions]

Johnny, should I drop the heme iron?

i mowed lawns for 6 hours straight today, rememer i work everyday without meat

small bowl of cereal in morning along with a shitload of peanutbutter this keeps me high energy all day

when get home beans n rice or peas n potatoes.

if i add fruit or carbs its seems to swell up my back tight as fuck painfully so

so i figure drink some whole milk tonite. its highly refreshing and i would be excstatic if i got in a workout tonite after all the hardwork ive done

now when i was slighly fatter just before back problems i didnt give a fuck unlimited carbs  sugars fats cookies pizza ect but i think this chronically inflames one weakest link wether its ones back or knees

heme-iron is no benefit i knew this years ago when i was getting lean but i also was weak as shit , i was like wtf this meat isnt realy making me stronger then why eat it. good thing is that i was a bad cook so i was more quick to get off the meat and onto fat gaining protien bars cookies and icecream
\
meat is a good food to dry out with and to starve with since it sticks in your intestines and harnesses bad bacteria. but when you add meat to sugars its like double the sugar effect on cells, i feel you can take advantage of this when your young but then after a few years this effect wears off

[O.Z.]

i mowed lawns for 6 hours straight today, rememer i work everyday without meat

small bowl of cereal in morning along with a shitload of peanutbutter this keeps me high energy all day

when get home beans n rice or peas n potatoes.

if i add fruit or carbs its seems to swell up my back tight as fuck painfully so

so i figure drink some whole milk tonite. its highly refreshing and i would be excstatic if i got in a workout tonite after all the hardwork ive done

now when i was slighly fatter just before back problems i didnt give a fuck unlimited carbs  sugars fats cookies pizza ect but i think this chronically inflames one weakest link wether its ones back or knees

heme-iron is no benefit i knew this years ago when i was getting lean but i also was weak as shit , i was like wtf this meat isnt realy making me stronger then why eat it. good thing is that i was a bad cook so i was more quick to get off the meat and onto fat gaining protien bars cookies and icecream
\
meat is a good food to dry out with and to starve with since it sticks in your intestines and harnesses bad bacteria. but when you add meat to sugars its like double the sugar effect on cells, i feel you can take advantage of this when your young but then after a few years this effect wears off

I think you said once that your dad is quite fit guy and regular gym user, is he trying to convince you to get back where you were?

[Coach is Back!]

Alright, I've only been back in the gym for about five weeks after about a year and a half of inconsistent working out(maybe been 20 or so times). I haven't done legs in about two years or so because of lower back issues, and because they usually are sore for a few days because of not exercising them with any frequency and it makes my daily routine difficult when they stay sore for a week. Well, these past few weeks I have been hitting the other muscle groups, except arms and legs(pretty much just doing back, chest, shoulders, and some dead lifts). Anyways, my muscle memory has been decent for these muscle groups, and my strength has come back to close to where I want it, as I don't feel like lifting super heavy anymore. So, I figure, I walk or run everyday, so my legs should be somewhat in shape. I was wrong. Went into the gym, and here was my workout:

Squats
Bar for 20
135 for 15, no rest in between
225 for 10x3 sets with forty seconds rest between sets

Leg press machine, horizontal
180lbx12 for 3 sets with 40 seconds rest between

Leg extension, two legs
80lbx12 for 3 sets with 40 seconds rest between

Hyper extension
3 sets of 12, with a 35lb plate held to chest

Lunges
2 sets, holding a 20lb dumbbell in each hand, for 10

Squat jumps
3 sets, 10-12

All exercises were 30-40 seconds rest in between, and I may have been able to go 20lbs or so heavier on squats, but the last set might have only been 6 or so. Man, I was gassed by the end of the workout, and felt week as a kitten. My question, how is it that muscle memory for legs is/seems so much worse? I mean, I went back in and the first time doing bench I could do 225 for sets of ten, when my heaviest in recent years was say 275 or so. My squats, I used to do 315-365 on my workouts. My bench was maybe only 50lbs off, whereas my squat was 100lbs off. Any of you guys have experience? Is it the lower back injury maybe keeping me from trying to go heavier, or the limited rest between sets?


I know this is the G&O, so sorry I am not able to keep it tranny related.

Do you still have back issues and if so, what is/was it?

[Big Chiro Flex]

For whatever reason, legs always lose strength the quickest for me compared to any bodypart, even if it's just 1 week off.

[Marty Champions]

I think you said once that your dad is quite fit guy and regular gym user, is he trying to convince you to get back where you were?

yes but he knows its a balancing act between working alot and working out alot and eating comfortably im 287 holding steady just added in whole milk tonite and getting in good amount of reps suprisingly perhaps this may have to be an everyday addition to the pm part of the diet

i have totally cancelled out sugary stuff, i find that it hurts alot more then helps. even fruit doesnt seem to help much , but definitly no cookies, icecream and pizza that shit is a nightmare for back pain

[Marty Champions]

Do you still have back issues and if so, what is/was it?

i bet iron grip is eating too many carbs causing the inflamation as well as the heme-iron could be causing it

[Primemuscle]

I have not noticed much loss in strength on leg exercises over the years. I have two issues with squats. One is that I have limited lung capacity and therefore get winded fairly quickly. This might be a reason to do more squats since they help build lung capacity. I also have arthritis in my spine and sciatica. It seems to me leg presses are much safer than squats. Lately, I am partial to hack squats. I do them the regular way for quads. I also do reverse hack squats for hams and glutes.

Unfortunately, I am suffering from a torn meniscus right now. While I can still do leg exercises, I am less steady on my feet then normal. Rather then risk further injury, I have had to knock off doing leg work for a couple of weeks now. I see the doctor about surgery later this month.

Regardless of what body part I work, if I have been away from working it for awhile, I make it a point to ease back into my routine. It makes no sense to think I can jump in and lift what I did before the layoff. What I have found is that in a few weeks, I am quickly back to where I was anyway and without all that unnecessary pain.

Unlike Falcon who says he works like a dog, I am retired. I don't have any excuse for not hitting the gym. The most time I spend mowing lawns is the 30 minutes it takes to mow my own and the mower is self propelled so I really don't have to push it at all.

Speaking of Falcon; if you not eating meat is making you less strong, is this a signal that you are not getting or proper nutrition? I have read articles from vegans who claim there is no loss of strength or energy on a vegan diet. In fact, they say the exact opposite. Just asking since I am not going to give up meat at this stage of the game. I like it and I am healthy and old, so I see no reason to make that change.

[Big Chiro Flex]

yes but he knows its a balancing act between working alot and working out alot and eating comfortably im 287 holding steady just added in whole milk tonite and getting in good amount of reps suprisingly perhaps this may have to be an everyday addition to the pm part of the diet

i have totally cancelled out sugary stuff, i find that it hurts alot more then helps. even fruit doesnt seem to help much , but definitly no cookies, icecream and pizza that shit is a nightmare for back pain

No heme iron in milk??

[Marty Champions]

I have not noticed much loss in strength on leg exercises over the years. I have two issues with squats. One is that I have limited lung capacity and therefore get winded fairly quickly. This might be a reason to do more squats since they help build lung capacity. I also have arthritis in my spine and sciatica. It seems to me leg presses are much safer than squats. Lately, I am partial to hack squats. I do them the regular way for quads. I also do reverse hack squats for hams and glutes.

Unfortunately, I am suffering from a torn meniscus right now. While I can still do leg exercises, I am less steady on my feet then normal. Rather then risk further injury, I have had to knock off doing leg work for a couple of weeks now. I see the doctor about surgery later this month.

Regardless of what body part I work, if I have been away from working it for awhile, I make it a point to ease back into my routine. It makes no sense to think I can jump in and lift what I did before the layoff. What I have found is that in a few weeks, I am quickly back to where I was anyway and without all that unnecessary pain.

Unlike Falcon who says he works like a dog, I am retired. I don't have any excuse for not hitting the gym. The most time I spend mowing lawns is the 30 minutes it takes to mow my own and the mower is self propelled so I really don't have to push it at all.

Speaking of Falcon; if you not eating meat is making you less strong, is this a signal that you are not getting or proper nutrition? I have read articles from vegans who claim there is no loss of strength or energy on a vegan diet. In fact, they say the exact opposite. Just asking since I am not going to give up meat at this stage of the game. I like it and I am healthy and old, so I see no reason to make that change.

i think i have lost some strength due to the fact i have no recovery days always working, i still have the quad sweep and definition but leg muscles seem to hit there 'fried' point quicker in a workout

u really should do your research on the correlation of heme-iron, cancer inflamation

[Marty Champions]

No heme iron in milk??

correct

i find that to be an interesting sensible contrast to the eating of meat

[Marty Champions]

sex drive is insane off of my diet wich is basically

one small bowl of cerea(great grains mixed with grapenuts cereal) BUT thinking of substituting for raw mixed veggies and whole milk not sure if the cereal is benefitng me i just like the taste but i will definitly have to experiement without it

half jar or more of peanutbutter -before work THIS IS KEY TO HAVING ENERGY ALL DAY AT WORK
just water all day
2 cans of chili beans when i get home with a cup of rice
protien shake
at night drinking whole milk and exercising, seems the more whole milk that is drank the more energy . seems to convert right into energy as  long as diet is followed, milk doesnt give me energy if combined with other foods seemingly
handfull of raw mixed veggies before bed

[anabolichalo]

for legs i typically do

3x10 reps 220lbs front squat

3x10-12 reps 500lbs leg press

then 6 sets of hamstring machines

[Mr Nobody]

sex drive is insane off of my diet wich is basically

one small bowl of cerea(great grains mixed with grapenuts cereal) BUT thinking of substituting for raw mixed veggies and whole milk not sure if the cereal is benefitng me i just like the taste but i will definitly have to experiement without it

half jar or more of peanutbutter -before work THIS IS KEY TO HAVING ENERGY ALL DAY AT WORK
just water all day
2 cans of chili beans when i get home with a cup of rice
protien shake
at night drinking whole milk and exercising, seems the more whole milk that is drank the more energy . seems to convert right into energy as  long as diet is followed, milk doesnt give me energy if combined with other foods seemingly
handfull of raw mixed veggies before bed

I think the cereal is good to give you a quick sugar energy boost to get the morning started, switching to veggies and milk probably will not give you that. The peanut butter some good fats lasts through out the day so what you got going right now is good for energy throughout the day, unless you want to go back to eating every like three hours. Weigh the options.

[Big Chiro Flex]

correct

i find that to be an interesting sensible contrast to the eating of meat

Awesome 

[Irongrip400]

Do you still have back issues and if so, what is/was it?

Bulging/partially degenerated disc. L4L5. One in my neck as well. I had a cortisone injection about two years ago, and it didn't really help.

[Primemuscle]

i think i have lost some strength due to the fact i have no recovery days always working, i still have the quad sweep and definition but leg muscles seem to hit there 'fried' point quicker in a workout

u really should do your research on the correlation of heme-iron, cancer inflamation

You might be right about the heme-iron and cancer. Because many of my forefathers and mothers had cancer, my doctors and I have watch for this pretty closely most of my adult life. I have had some near misses over the years. The prostate cancer was the first full blown cancer I had though. It is completely in remission, BTW. You may already know this but prostate cancer is very common, especially among us geriatric men. My doctor indicated that any guy who lives long enough will eventually get prostate cancer. The good news (I think) is that most men will die of something else before the cancer kills them.

As I remember, you have really big legs. When I first noticed this, it struck me a being somewhat unusual since you are so tall. I imagine the longer one's limbs are the less likely the muscle bellies are going to be rounded and full. At least this is my excuse for my puny 17" arms which are nearly 36" long. You must have had a lot of physical activity that employed your legs while growing up. I've seen rugby and soccer players with disproportionately large legs. Speed skaters have them too. Steve Reeves maintained that he got his big calves when he was a kid with a hilly paper route. All the bike riding on hills built big calves. Unless you became totally physically inactive, I think you will retain a lot of your leg size and muscularity.

While you advice on diet is always welcome, don't be disappointed if I don't follow it. At my age, old habits are hard to break. Right now I am trying to break the habit of enjoying a drink or two of scotch neat in the evening. Baby steps!

[Primemuscle]

sex drive is insane off of my diet wich is basically

one small bowl of cerea(great grains mixed with grapenuts cereal) BUT thinking of substituting for raw mixed veggies and whole milk not sure if the cereal is benefitng me i just like the taste but i will definitly have to experiement without it

half jar or more of peanutbutter -before work THIS IS KEY TO HAVING ENERGY ALL DAY AT WORK
just water all day
2 cans of chili beans when i get home with a cup of rice
protien shake
at night drinking whole milk and exercising, seems the more whole milk that is drank the more energy . seems to convert right into energy as  long as diet is followed, milk doesnt give me energy if combined with other foods seemingly
handfull of raw mixed veggies before bed

Years ago, a co-worker who had a farm sold me fresh whole milk. That was when I was 29 years old and weighed the most I have ever weighed. I was almost 230 lbs. at one point. I looked really big. Of course I wasn't cut, but I didn't care. All I ever wanted up to that point was to be massive. The milk was so full of butterfat that you had to shake it down before drinking it. It sure did taste good though.

[Mr Nobody]

Years ago, a co-worker who had a farm sold me fresh whole milk. That was when I was 29 years old and weighed the most I have ever weighed. I was almost 230 lbs. at one point. I looked really big. Of course I wasn't cut, but I didn't care. All I ever wanted up to that point was to be massive. The milk was so full of butterfat that you had to shake it down before drinking it. It sure did taste good though.

Have you ever milked a cow then drank the milk?

[Primemuscle]

Have you ever milked a cow then drank the milk?

Yes. When I was about 8 years old, I lived with cousins who owned a small dairy farm. Most of the milk we drank however, was pasteurized on the kitchen stove. I am not sure the milk I got from my co-worker was pasteurized.

[Mr Nobody]

Yes. When I was about 8 years old, I lived with cousins who owned a small dairy farm. Most of the milk we drank however, was pasteurized on the kitchen stove. I am not sure the milk I got from my co-worker was pasteurized.

You survived, you are a tough old dude to keep going training and such at your age. Most older people experience depression and health problems set in and they give up. But hey I guess the exercise has kept you going.

[Primemuscle]

You survived, you are a tough old dude to keep going training and such at your age. Most older people experience depression and health problems set in and they give up. But hey I guess the exercise has kept you going.

Truth be told, I am just extremely vain! 

[Marty Champions]

You survived, you are a tough old dude to keep going training and such at your age. Most older people experience depression and health problems set in and they give up. But hey I guess the exercise has kept you going.

x2