[quote=“The Runt, post: 704388”]I’m going to go lift some weight tonight for the first time in months.
Where’s me whey?
[/quote]
Well that was embarrassing.
Any bit of a gap at all and the strength goes so fast. Went back after a couple months last weak and was stiff for days after a handful of little girl weights. 
What did you have a go at?
Dumbbell press
Single Arm Curl
Flys (??)
Shoulder Press
Chins
Dips
Dumbbell incline
Tricep thing
bicep curl
I have the weights & reps for those jotted down, but they are pretty miserable.
I’m much weaker on the right side due to having a lot of shoulder problems a few years back but I was shocked at how weak it had got. Was grand on the left side but would be struggling after 5 on the right for things like the shoulder press and dumbbell incline.
Yeah the weights tend to have gotten very heavy when you’ve been away from it for a while alright. You’ll progress quickly enough though once your body re-adjusts to it. Will definitely be pretty sore tomorrow and after.
I’ll do some sort of cardio on Saturday, maybe just a run, and then do a lower body session early next week then repeat the above around Wednesday or Thursday
Went back for another round today, felt much better after it. Not lifting big weight and still struggling a bit with control on the dumbbell exercises due to the difference in strength between the shoulders, but did alright.
Dumbbell Press 8 x 3 (8,8,6)
Single Arm Row 10 x 3
Shoulder Press 8 x 3
Pull Ups 7,5,4
Chins 9,7,6
Dumbell Incline 8 x 3 (7,5,6)
Bicep barbell curl 10 x 3
Tricep barbell curl 10 x 3
Planks 1m x 3
Will go back work the lower body on Thursday
[size=3][font=arial]Ok so I’ve come up with this for myself for the next month, keeping in mind I’m minding injuries so can’t do too much cardio or things like squats putting too much pressure through the feet.[/font][/size]
[size=3][font=arial]Warm up:[/font]
[font=arial]5-10 mins intervals on the bike[/font]
[font=arial]Core: [/font][font=arial]3x10[/font]
[font=arial]Pushups with feet on a balancey ball [/font]
[font=arial]Superman [/font]
[font=arial]Side bridges + leg raise[/font]
[font=arial]Day 1[/font]
[font=arial]Bench press[/font]
[font=arial]Leg raise[/font]
[font=arial]Leg curl[/font]
[font=arial]Dips[/font]
[font=arial]Tricep press[/font]
[font=arial]Incline bench[/font]
[font=arial]Pec flys[/font][/size]
[size=3][font=arial]Abs - hanging leg raise 4x15[/font]
[font=arial]Day 2[/font]
[font=arial]Lat pulldown[/font]
[font=arial]Single arm rows[/font]
[font=arial]Back extension[/font]
[font=arial]Pull ups[/font]
[font=arial]Shoulder press[/font]
[font=arial]Bicep curl[/font]
[font=arial]Upright rows[/font]
[font=arial]Shrugs[/font][/size]
[size=3]Hanging leg raise[/size]
[size=3][font=arial]Weights are 5x5’s except dips and pull ups where I’ve fallen back to 4x8 but will build that up again.[/font][/size]
I am getting bored of my routine. Time to freshen it up a bit. http://cp12-eu.stablehost.com/~thefreek/board/public/style_emoticons/default/smiley-stroking-chin.gif
9 weeks into the current program and 2 inches gone off the waist yet still the same weight I was at the start. All my trousers are literally hanging off me. But the shirts are getting fierce tight around the shoulders and chest http://cp12-eu.stablehost.com/~thefreek/board/public/style_emoticons/default/2guns.gif
I had never done a weights program before and cant get over the transition.
Need to mix in some aerobic stuff as well off the pace there.
I can’t get going- I need motivation!
Have you ditched that fad diet?
I’m glad I’ve started back in the gym and I’m looking forward to my first lower body session tonight.
I still do it, but I vary it.
I’m just going through a lull period, i’ll snap out of it. I played indoor football last night for the first time in months- the hammys were tight after half an hour!
Did you join up somewhere else after JJB closing runt?
I’ll join up BeeFit this week.
It seems incredible value, in fact almost too good.
€20 p/m which gives you access to both their gyms (Delta & Mount Kenneth)
You can even get 4 months for €60 at the moment.
:strokechin:
WTF?
Do you have to bring your own equipment?
One of the lads checked it out yesterday and said it’s a very good gym and well stocked with equipment.
https://www.beefitgyms.com/store/4-month-membership-60-special/
I joined up two days ago and just starting back. Great value. Ballysimon is a great gym but the one in town is a bit of a hole, has all the basics that you need though. No contract too which is the best thing for me as I dunno how long I’ll be around. An extra 5 and you can go to all the classes etc too.
The slumps are part and parcel of a weights program, in the early days at least. Just working through them is normally the best route as the motivation comes back. Make sure you’re tracking your progress properly as well as that’s a great way to keep you on track.
If you want to do some aerobic/cardio work, you should take a night to do high rep/high intensity weights circuits. Very, very tough and they’ll improve your stamina very quickly. Good to develop your explosiveness too which isn’t something that strength training is as good for.
What’s lacking in the town one?
Does it have plenty of weights?
It would be more convenient for me to go there but I’ll go to Delta if I have to.
There’s nothing lacking really. It’s small, and the equipment there is all second hand and at least 10 years old I’d say. There’s no rowing machine and the bike is one of the sitting down leaning back type ones… But weights wise it has everything you need yeah. Once there’s a couple decent bars and a few dumbells that’s all you need I reckon.