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sms151t
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Going back into gym for first time in a year
Other than TRX and cardio not sure what should do

Have had shoulder issues, Covid shutdown, and personal depression issues

Any suggestions or tips

Always like hearing from this board and trying to adapt what can do. It’s a Planet Fitness so no real free weights and they won’t let me use the HS room due to Covid restrictions right now.


LSUAlum2001
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re: Going back into gym for first time in a year
What’s the issue with your shoulders? Stay away from the smith machine if you don’t want to aggravate them. I always found that the fixed position using the smith for presses can really frick up your shoulders.

I have a shitload of different machines you can use for lifting.

Use the DBs for flat and incline. I think they go up to 75 at PF. Follow Jim Stoppani on IG as he gives good advice on flat and incline DB positioning to protect your shoulders.

This post was edited on 8/23 at 7:32 pm


sms151t
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Member since Aug 2009
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re: Going back into gym for first time in a year
Extension issues rotator cuff issue and pec major tendon tear (Luckily was not something that required surgeries just one)

My issues came from a cable crossover machine and poor technique along with stubbornness on my part.
This post was edited on 8/23 at 7:31 pm


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Hamma1122
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re: Going back into gym for first time in a year
Good job going back to gym


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poncho villa
New Orleans Saints Fan
Monroe/Baton Rouge/New Orleans
Member since Jul 2010
15133 posts

re: Going back into gym for first time in a year
awesome job getting back in the gym. Depression is a hell of a thing to get over. You'll find that exercising will clear your head.


sms151t
SMU Fan
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Member since Aug 2009
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re: Going back into gym for first time in a year
It’s so awkward trying not to lift weights but TRX has worked and it’s correcting my technique

The cardio is hurting more than anything right now.


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LSUAlum2001
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re: Going back into gym for first time in a year
quote:

Going back into gym for first time in a year


Image: https://media.tenor.com/images/df789cb4c58bf51efb6d3825c073ea12/tenor.gif width=400
This post was edited on 9/2 at 9:55 am


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Mo Jeaux
LSU Fan
NYC
Member since Aug 2008
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re: Going back into gym for first time in a year
Today was the first day back for me since quarantine started.

Image: https://i.kym-cdn.com/photos/images/original/000/254/423/c8f.jpg
This post was edited on 9/2 at 10:47 am


sms151t
SMU Fan
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Member since Aug 2009
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re: Going back into gym for first time in a year
Couldn’t ride stationary it hurt for some reason. My quads were like no. So walked 30 minutes

I was close to giving in to the not good enough demon at first


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
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re: Going back into gym for first time in a year
Everyday you have a choice to get better or not. Don’t be a bitch.

At least that’s what I tell myself. Keep getting after it!


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tWildcat
Kentucky Fan
Verona, KY
Member since Oct 2014
15787 posts
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re: Going back into gym for first time in a year
Gym helps me through a lot of issues. Keep pushing yourself!


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dbeck
Arkansas Fan
Member since Nov 2014
20684 posts

re: Going back into gym for first time in a year
Wednesday was my first day back in the gym since early March. Been too sore since it was my first time back but I'm gonna try to go tomorrow morning.

I'm doing a beginner 5x5 variation with the big lifts like squats, bench press, and deadlifts with some other lifts like bent over rows, lat pulldowns, overhead press, and curls when I have time.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
116454 posts
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re: Going back into gym for first time in a year
At end of this week it will be 3 weeks of just cardio and minimal TRX. I may try this instead of TRX


Day A
Isometric Curl 4/12
Triceps Press 4/12
Lateral Raises 4/10
Hammer Curl 4/12
Rope Extension 4/12
Front Raise 4/10
Reverse Curl 4/10
V Grip Press Down 4/12
Pallof 4/10

Day B
Unilateral Leg extension 4/12
Romanian deadlift 4x10
Calf extension 4/12
Leg Curl 4/10
TRX Squat 4/12
Torso rotation 4/12
Crunches 2/4/12
Pallof 4/10

Day C
Chest Fly 4/10 with smallest weight due to extension
Incline DB Press 4/10 very light weight
Lat pull down 4/10
Lawn Mower 4/10
Rows machine 4/10
Pallof 4/10


I’m scared though but I took out most shoulder things that require extension I believe


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
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re: Going back into gym for first time in a year
I can’t find the 5x10 SQUATSSSSSSSSSSSSSS

#GAINZ


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
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re: Going back into gym for first time in a year
We will see if can work in.

#demonsscareme
This post was edited on 9/6 at 11:51 pm


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sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
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re: Going back into gym for first time in a year
I so wanted to give up yesterday...The Baws were like no dude you can't use this machine etc... I know not lifting heavy but it irked me. Just probably going to cardio and figure out something else to do?

Because of the injury the weight im doing is not heavy but it's also wrecked my confidence.
This post was edited on 9/23 at 11:45 am


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
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re: Going back into gym for first time in a year
frick what people think. They sound like a-holes.


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100
SkintBack
Navy Fan
SoLo
Member since Nov 2015
768 posts

re: Going back into gym for first time in a year
What George said, FRICK DEM!!! You go in there and do your thing, block everything else out. I get in a mode where I'm in my own world, someone could be standing onside of me with a knife about to shug me and I wouldn't see them. I am so focused on what I have to do.

AND.....I was a fat sloppy beast 6 months ago, but I fricking owned it. Yea people looked at me doing burpees and box jumps in the middle of the gym, doing farmer's walks around the damn perimeter, but I said FRICK DEM!

Like CT Fletcher says, you are either gonna be a beast or bitch, choose. And the gym aint the place to be comfortable, that's your couch at home.


sms151t
SMU Fan
Polos, Porsches, Ponies..PROBATION
Member since Aug 2009
116454 posts
 Online 

re: Going back into gym for first time in a year
Dumb Question...

Steering Wheels would give me delts and some foream work without hyper extending correct? Or is the Steering wheel a trap forearm?

Thinking of incorporating those somewhere in workout...


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dbeck
Arkansas Fan
Member since Nov 2014
20684 posts

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

I so wanted to give up yesterday...The Baws were like no dude you can't use this machine etc... I know not lifting heavy but it irked me. Just probably going to cardio and figure out something else to do?

Damn that sucks but don't give up. I got a lot of looks when I first started lifting and could only squat the bar because of my knee.

Just realize the muscle dummies that treat people like crap are the most insecure. Become friends with them and wait a few weeks and then tell one of them "dude, how come you quit doing curls? You were looking so jacked."

He'll be fricked up in the head for years


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