Born-Again Virgin

[mrhtbd]

It’s been so long and I have the shivers. So long since I remember, can this be like my first time? A born-again virgin? You know, 11” arms? All these fancy machines! All these gym people and they all look like they know exactly what they’re doing, well, except for those guys and (what is...) well, they, oh, well no they don’t but enough, it’s my first time back and I really don’t know what to do. Where do I start? Seriously? Do I do squats bench rows? How about pull a Reeves, you know, “shoulders always first!” Ahhh... “Volume, yeah, always liked volume training?” Naaa... seriously how do I start lifting again after 2 1/2 years mostly off with 39 years under my belt with the iron? I was intimidated so I did a quick assessment: 6’, 280, BP a bit high, winded under duress, 38” waist, 19” arms neck and calves, and a belly. Strength level: medium. Work in metal shop; lifted 9000 lbs on Thursday/Friday (600 pieces @30lbs/apiece), 13,000+ on Tuesday/Wednesday bending 120x114lbs metal into boxes then stacking, and 6000 on Monday lifting 120 boxes at 50lbs, bending them then lifting again to stack! Ok, I thought, what do I need? Finally got the bone infection cleared in my leg. Just need/want some circulation, so I did the sensible this, dark cycling room and cycled for 20 minutes. There’s no rush, I got this far, not eager to “go all the way” this early in the game!
I’m open for tips, but if you just want to “put your tip in,” no thanks!

[Glycomann]

Just like Stormy Daniels.

[Dakota]

Since you will not be able to push yourself to high intensity yet, I would just do a full body work out. Hit the machines with moderate weights and just do them all each work out until you harden up enough to warrant a split routine for recovery. I recently went back to the gym after 2 years. I still get annoyed when the princess struts though for the 47th time to see who is checking her out and the guy that wears a permanent "I am a badass" scowl on his face but it is a great change in routine from the home gym and it has re-inspired me too. My girl is a Gold's VIP so I tag along twice a week for a nice change up and it gives me access to a ton of machines that I could never have at home. It has been a real boon for my training. I even ran into some old faces, which was nice.

I guess the bottom line is don't worry about it. With everything needing work, just work.

[Dawgpound_Hank]

I'd start back easy considering how long you been away from the iron. Full body workout 2-3x ew, 1 exercise per bdpt for 2-3 relatively easy sets of 10-12 reps. I'd do this for a month to get your body acclimated again - balance, coordination, muscles firing, cns, etc. After that you can gradually up the intensity and/or think of a split routine. You also need to get strict with your eating bigtime - you got alot of weight to lose. Start doing some light cardio 3-4 x ew also.

Just my take.

[b52]

I took some serious time off from the gym before also. When I got back into it I just basically trained the way I always did just with a little less volume, until the 2nd week. It will only take about a week for your body to get used to it again imo, then you're off and running. Muscle memory should kick in and help a lot. Do some fast walking on the treadmill if you can't run to get the heart rate up.

[kinetix]

Just like Stormy Daniels.

Got to love stormy. She's still got it!

[Dawgpound_Hank]

I took some serious time off from the gym before also. When I got back into it I just basically trained the way I always did just with a little less volume, until the 2nd week. It will only take about a week for your body to get used to it again imo, then you're off and running. Muscle memory should kick in and help a lot. Do some fast walking on the treadmill if you can't run to get the heart rate up.

A little different between 30 and 60 amigo.

[Roughrydr]

Ease back in. Minimal sets, 3 or 4, max reps, minimal weight. Increase as soreness abates at that weight. Muscle memory is a wonderful thing.

[b52]

A little different between 30 and 60 amigo.

Yeah true lol. I keep forgetting the age difference

[Rot-Iron66]

I say pick out your favorite routine from the past (number of days, split, etc) and do it so its fun. Also do it very light, and very light intensity. Stretch a bit, have fun, it will come back to you... Just dont do "too much, too soon"...

[A1food4u]

Got to love stormy. She's still got it!

She was less than kind when talking about Donald in the sack.... tisk tisk...

[Darkness]

The bitch was arrested at a low end strip club in Columbus for rubbing her plastic tits across an undercover LE’s face for a dollar last month. I’m sorry her credibility is what again?

[A1food4u]

Depends if she claimed they were real first? Otherwise what does the LE's face have to do with the President's junk drawer???

[Roughrydr]

I wrapped myself in glad wrap last night to sweat off fat. But then I farted and turned into a giant smelly balloon. Never eat chili before a sweat session.

[mrhtbd]

On Monday I did my favorite 2 supersets: Smith machine wide grip behind neck press 10 x 10 SS with wide grip behind neck pull-down full stretch and full range of motion with both exercises. Was in bed at 8 o’clock 3 nights this week. Haven’t slept that good in ages! Second superset was low cable rear laterals with low cable cross body curl to opposite shoulder 5 x 10 each. All week at work I’ve been assembling parts and lifting 140lb boxes. Yesterday after work I sat down to change my shoes and passed out in my metal chair for an hour and a half. I woke up briefly to see the owner and floor mgr walk by searching for parts and chuckle, probably figured, “Yeah, we got our 10 pieces of silver outta him!” I’m like a train just starting to move, soon I’ll be up to speed then watch out as once the momentum kicks in I’ll be in for that long haul over the Sierra Divide! The Pecos will seem like foothills, yeah, another oxygen press on the bike tonight, then regroup. Off tomorrow, I’m feeling surprisingly calm, I got time. It’s going to be 100 supersets by the Winter Solstice. Then more after that... no rush this time, nice and steady steam up this climb... I got this and the wheels are greased... time to make tracks!