I failed :(

P

PolakDave

0
Hey guys, some of you might remember me from a while ago. I was going strong for about 2 months, with noticeable improvements, and then, for one reason or another, I stopped. I finally renewed my pass yesterday, and I went for the first time since... April.

In about 3 months, I went from being able to do an easy set of 30lb curls, to seriously struggling with 25's.

I stopped doing EVERYTHING. Even my diet turned to crap. I seriously need to get myself back into what I was before. Especially since I'm off to university in 2 months, and varsity sports are going to be way tougher than highschool!

I completely lost all sense of a coherent routine, so I am sitting on my couch right now, and I'm as sore as one can be :p

I was just looking over this:


And I'm liking what he's written for variety. I just need to get some of the exercises down again.


Workout A
Squats 3 sets 10 reps
Bench Press 3 sets 10 reps
Seated Rows 3 sets 10 reps
Upright Rows 3 sets 10 reps
Zottman Curls 3 sets 10 reps

Workout B
Deadlift 3 sets 10 reps
Chin Ups 3 sets 10 reps
Military Press 3 sets 10 reps
Close Grip bench Press 3 sets 10 reps
Core circuit 3 sets of each in a row, as many reps as you can with good form:
Chinnies
supermans
plank
Click to expand...

I hunted that down from one of my old threads. Wesrman recommend that to me. There's a couple of things that I want to change, though. I want to do Lateral raises instead of upright rows. Is that okay?

Also, I want a more exciting core work out. Chinnies are fine, but what about adding like leg raises, push-ups, crunches, and the turning thing where you have a weight (usually a ball) and you turn left and right, instead of doing those three. I know it takes longer, but I always enjoy those more.



LAST THING! I also want to lose some fat. Before I was adding weight, and I went to just under 180lbs. (I think it was 180, could of been 175). I'm down to 163, but I think I've got a case of the man titties.

I don't like running unless I have a purpose. (A sport), but I do enjoy the bikes. Is that an effective tool? I remember watching Sens TV a while ago, and Mike Fisher was showing what he did on the bikes to help with his endurance, I was wondering if that would help lose some fat...

Basically he would bring a deck of cards to the bike, and have it shuffled. He'd then pull the top card of the deck, and multiply it by 10. So if he had a 5, it would be equal to 50. This number would be the amount of seconds he would be going "all-out" on the bike. Just pedaling as fast and hard as possible. After the 50 seconds, he'd pull out the next card. Let's say it was an 8. He would then slow down do a very light pedal for 80 seconds.

This was to sort of simulate a shift on the ice. Obviously this is a good exercise because he is a pro-athlete, and one of the better skaters in the NHL, but is this only good for endurance, or will my actual muscle strength, and cardio work out benefit from this?

Thanks guys,

and sorry again for being a bum loser :angry3:
 
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Do that routine twice a week, so 4 times and you should be rocking it. This is good for you to start with for the 2 months that you are off. You may gain some strength and tone up while losing the bodyfat (notice that I did not say that you will gain muscle).
 
If you stop, you will notice it and you will lose your lifting power...
The only good thing will be muscle memory! If you do get back into training, you will have a bit easier than if you were to be a novice.
 
Aha, oki. Thanks :p

But I have a another question about the rows. I had a few problems with my rotator cuffs, and someone recommended me lateral raises. What's another alternative, if those aren't any good?

And for the core, the leg raises, ball-turning, chinnies, and crunches are a pretty decent work out?

Thanks again :)
 
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