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LoneStar23
USA Fan
USA
Member since Aug 2019
2574 posts
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re: Going back into gym for first time in a year
I started going back this week too. It honestly feels so good to be back and I’m already feeling my mood elevate. Good luck to you


Lazy But Talented
Coastal Carolina Fan
Member since Aug 2011
12694 posts

re: Going back into gym for first time in a year
I need to follow suit


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
Ok I’m going to get serious with this now my cardio feels right

Bought Fairlife 30g protein milks for morning starts
20 pouches of tuna (use on nightly dinner)
Restocked my bottled water
Coke Zero for a sugar fix
5lb bag of clementines for snacks at night
This post was edited on 9/25 at 4:09 pm


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
Getting some DOMS. I have never really had DOMS before. Is ibuprofen or something good for it?


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
How often do most people do drop sets?


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audodger
Auburn Fan
Member since Jun 2010
6989 posts

re: Going back into gym for first time in a year
quote:

Getting some DOMS. I have never really had DOMS before. Is ibuprofen or something good for it?


I'm no expert, but since no one else answered I'll give you my opinion. If I'm wrong, it will bring people flocking to the thread so it's a win-win. If you are having severe enough DOMS that you need pain relief, then you went too heavy too fast. It won't hurt anything, but it could affect your next workout or sometimes more, and it can be demotivating. That said, yes, I just use Ibuprofen.

Eta: From your original post, it looks like you've been hitting the gym for nearly 2 months now. Congrats and don't let up! If you keep it up long enough, it will become part of your lifestyle, and you won't be able to imagine life without it.
This post was edited on 10/10 at 8:44 am


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Jcorye1
Detroit Mercy Fan
Tom Brady = GoAT
Member since Dec 2007
59057 posts

re: Going back into gym for first time in a year
Loved reading through this thread. Same thing for me with the gym, and I'm glad to be hitting it up again. Depression and anxiety is a hell of a trip, but frick it lifting has me feeling not as shitty. I've been managing to eat relatively well lately too so we'll see what happens.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
Today for the hell of it I got on a scale just to see what it would say, I judge my progress by how my clothes fit and energy level

Was surprised I dropped 12 lbs in 2 months. I actually thought I’d weigh more because lean muscle weighs more

Down 3.5” and sleeping better as well

I think in a couple weeks I will need to get new workout to just not get complacent


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
Changed my workout


It will be a 4 day with Wednesday off type regiment.

Lat Pull-down 4x8 working to 4x12
Seated Rows 4x8 to 4x12
Romanian Deadlift (kettle bell) 4x8-12
Dumbbell shrugs 4x8
Lawnmowers 4x8-12
Torso Rotation 4x12
Crunches 4x15
Paloff 4x8

Day 2
Machine Leg Curls
Leg Press 4x8-12
Leg Extensions 4x8-12
TRX Squats 4x12
Lunges Kettle Bell 4x8
Calf Raises 4x12
Crunches
Paloff

Day 3
Dumbbell Inclines 4x8-12
Hammer Curls 4x8
Chest Press 4x18-12
Reverse Curls 4x8
Pec Deck 4x8-12
Preacher Curl machine 4x8
Crunches
Paloff

Day 4
Shoulder Press
Deck Push using assisted dip machine
Lateral Raises
Rope Extension
Deltoid Fly
V Grip Press
Steering Wheel
Arnold Presses
Crunches
Paloff

Leg day hurt today but it seems like it’s a good change as it’s not as mundane as previous and I needed something
This post was edited on 10/20 at 6:41 pm


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
So not sure if should be scared out of my mind or just was air bubble

Felt an extension and pop doing a pec dec. good news was never went numb and it’s not bothering me or sore. Immediately went to lowest weight and then increased minimal weight during sets. Tomorrow will be key on if okay


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
No swelling nor real soreness either. I think I dodged a huge scare.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
Did some shoulder and tricep work today and felt really good. No issues after yesterday’s scare

My triceps are screaming at me though tonight


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
Was pleasantly surprised did drop sets today on back exercises

Started heavier than ever lifted since return

Seated Row
Lay pull down
Romainian Deadlift
Lawnmowers
Shrugs
Torso rotation

The.n after the last drop set of 8 with 30 sec rest I went back to burnout at start weight and did at least 5 reps of everything except the rotation


Also what is a good protein intake percentage? I’m at 25-30%daily. Just think I’m doing good things just not sure if that’s acceptable level.

Tonight my split was
1275 net calories
37% fat (70 g)
35% carbs (84 g)
28% protein (123 g)


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
A really dumb question but I am asking because I legitimately do not know

So if I increased rest time to say 60-75 seconds between sets instead of my normal 30-45 will that increase hypertophy and increase muscle tension to increase the loads?


burgeman
Southeastern LA Fan
Member since Jun 2008
9663 posts

re: Going back into gym for first time in a year
I usually do 90 seconds between sets, sometimes 120 seconds just depending on how that last set felt and where I'm at. I think the minimum you should be resting is 90 seconds, unless supersetting


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SirWinston
LSU Fan
PNW
Member since Jul 2014
56468 posts

re: Going back into gym for first time in a year
Good job mate :cheers.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
117862 posts

re: Going back into gym for first time in a year
Going back today for first time in a week. Was sick, not Corona, but legit sick. Will just do leg day as normally planned.

Hope I can stay motivated and focused like I had been.


AyyyBaw
LSU Fan
Member since Jan 2020
319 posts

re: Going back into gym for first time in a year
I always take anything for anti-inflammatory purposes (turmeric, fish oil) at night. I lift in the mornings. You want some degree of inflammation after lifting weights. Maybe a day or two after lifting won't make any impact - not sure. I just wouldn't take anti-inflammatories right after lifting weights as a DOMS prevention strategy.


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NotoriousFSU
Florida State Fan
Atlanta, GA
Member since Oct 2008
6177 posts

re: Going back into gym for first time in a year
Take your body weight (or target body weight) and multiply by .7 and/or .8. Any number in that range should be your total grams of protein consumed per day. Whey protein is good for reaching your protein quota, and also keeping calories down.


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poncho villa
New Orleans Saints Fan
Monroe/Baton Rouge/New Orleans
Member since Jul 2010
15185 posts

re: Going back into gym for first time in a year
are you in dallas?


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