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Working out from a long lay-off
Topic Started: Apr 23 2006, 07:54 PM (492 Views)
King Of Gerbils
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In may, I am obligated to give my gerbils a three month paid vacations, so for the time being, I'll be fighting various ninjas and henchmen by myself. But i'm used to them doing all the work most of the time. So this means I have to get into shape, that means going to the gym, and the last time I've been to a gym was january, and I'm scared.

I remember that last time I lifted weights from a long lay-off, i felt like I was in a coma for a whole week. I was limping, sore, stiff, tired, etc but I endured it and continued to lift, and eventually the pain went away.

But now I'm back in the same situation again, I bought membership to my local gym already, I'm going on tuesday, and I'm not looking forward to the pain afterwards. I'm 5'10", 185, and I can't lift much, I could bench 225 lb 5 times maybe, I don't want to take any supplements, and I think I'm at my target weight, but I just want to be stronger, but not get huge like bodybuilders. I also hate doing cardio exercises, but I think it might be a must for my goal. I also hate situps or crunches. This first day is going to suck, I'm not looking forward to it, I hope the gerbils cut their vacation short, its unlikely. I guess I'll use the techniques in this forum of just working on certain muscles a day then just going all out. And I'll probably be eating steak and potatoes everyday. If you guys have any suggestion for me, please tell..I'm sore just thinking about exercising. :cry:
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MXdawg
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Do Max-Ot!

http://www.freedomfly.net/Documents/MAX-OT.pdf

Pretty simple.

9-12 sets, 4-6 reps for each exercise, Work to complete failure on each set. Simple and effective.

And go get some lithium or some other psych drugs to kill those damn gerbils running around in your head you psycho....:D
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King Of Gerbils
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thanks MX, I'll read this tonight, I htink I better start with 9 reps.


oh, and the gerbils wont be happy you said that, better watch your feet!!!
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Captain
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Man you are great haha. Don't worry, those ninjas will be nothin LOL


Yeah I'd try some MAX-OT. It's simple, but effective.
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King Of Gerbils
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it was leg day today, i did squats, toe raises, and leg presses. Followed the manual. I seriously can't walk, it hurts. But its just the first day.
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Captain
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How far down are you goin on the squats?
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King Of Gerbils
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I put a bench underneath me, and squated until I touched the bench, knee bent a 90 degrees, is that correct?. I'm starting with 250 lbs, I want to be able to squat up to 400 lbs in a couple of months. Gotta buy a weight belt though. squats totally drained me, I should've did that last. I feel my strength is adequate enough, but I need more power, my reps are slow.
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Captain
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Well....I dunno..a lot of benches are too high for parallel(90 degrees) squats. Just for reference, as long as the top of your leg near the hip is in line with the top of your knee, thats parallel.

What I found helpful to me was pausing each rep for 2 seconds on the box, then squatting up with power. I blasted my old record with speed.

Just don't rush things man. You can do whatever you put your mind to.
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MXdawg
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I've tried a bench for box squatting a few times, felt way too high, it all depends on how tall you are, parallel is different for everyone. Try a milk crate, if you don't mind looking like a retard caring one around the gym. :D
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King Of Gerbils
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Luckily, I go to the gym early in the morning, so there only 6 people there. I think I'm getting into the groove, although I'm still hurting and stiff, it wasn't as bad as the first day. I did the back today, lat pulldowns, rowing pulls, flys, etc. I'm also starting to run at least a mile on the treadmill after the workout.

I'm also doing crunches on this huge beachball that I keep on falling off of, somebody recommended I do crunches on this thing. I've already gained a pound of weight.

I see some people deadlifting and doing the clean & jerk, I'm not that advanced; and this was a women doing all this.
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King Of Gerbils
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just an update, after one month of using the Max-OT method of training, I've seen some gains in my strength. I inclined benched almost 200 lbs today, I could'nt have dreamed lifting this a month ago. My bench press is still pretty weak, I'm almost up to benching 200 lbs 6 times. My legs I don't worry about because I always could squat at least 325 lbs 6 times. But my major weakness is the abs, I hate doing them and they tire me out quickly, I'll have to concentrate on that. But overall, the program is working I believe. the only supplement I take is Nitrotech whey, I want to be as natural as possible. Plus i run 3/4 a mile a day. i feel alot better now. yesterday, I slapped a ninja and it almost died. I will continue with this prog. Thanks guys. :alien:
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Captain
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HELL YEAH!

Keep up the great work dude! You're doing good. Great to hear from you too man, missed your crazy stories about you and the gerbils and ninjas and wacky stuff LOL

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