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Health & Fitness
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Old 07-09-2013, 07:56 AM   #1
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I'm taking the plunge and joining a gym. Some input needed.

I haven't worked out in well over two years, have not cycled in over a year, and have not competitively skated in two or three years. I'm basically starting from the ground up. Granted, my neck is still a little off from the wreck I had on Monday, but I intend on focusing on exercises that will put little to no strain on it and still give me a good workout.

I do plan on buying a protein shake mix (I used to use GNC Pro Performance AMP Amplified Wheybolic Extreme 60 since I didn't have anything better to spend my money on), but I'm looking for something budget-friendly and still effective. Some guidance would be good there.

I also plan on taking a multivitamin again. I used to take GNC's Mega Men Sport every day, but I think One-A-Day should suit me just fine.

Any pointers and advice would be highly appreciated.
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Old 07-09-2013, 08:24 AM   #2
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Rather than recommending supplements just focus on a diet of protein and good carbs and fat.

As far as workout - keep it simple. Heavy weights and low reps to build you up. Check out 5x5 strong lift program or something similar.

Good luck; just stick with a workout plan and don't just show up to the gym without a gameplan
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Old 07-09-2013, 08:26 AM   #3
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ON (optimum nutrition) for protein shakes. I prefer the chocolate malt version.
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Old 07-09-2013, 08:40 AM   #4
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ON (optimum nutrition) for protein shakes. I prefer the chocolate malt version.
imo i dont think he's ready for protein shakes until his workouts are steady. just a waste a $ imo
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Old 07-09-2013, 09:19 AM   #5
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Rather than recommending supplements just focus on a diet of protein and good carbs and fat.

As far as workout - keep it simple. Heavy weights and low reps to build you up. Check out 5x5 strong lift program or something similar.

Good luck; just stick with a workout plan and don't just show up to the gym without a gameplan
Do you have any good links for the 5x5 strong lift program? A lot of them that I am finding seem like sales pitches with little to no actual information. I know it consists of the following.....

Workout A
Squat 5x5
Bench press 5x5
Barbell row 5x5

Workout B
Squat 5x5
Overhead press 5x5
Deadlift 1x5

...but is there more to it than that? I've always heard 3 days per week.....so, week 1 would be A, B, A and then week 2 would be B, A, B. Is that the basic gist of it?
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Old 07-09-2013, 09:59 AM   #6
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I'm holding off on the supplements until I get back into the rhythm of things. I need to write it down on my whiteboard which day will be whichever muscle groups.

And no. I'm not skipping leg day.
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Old 07-09-2013, 11:03 AM   #7
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Do you have any good links for the 5x5 strong lift program? A lot of them that I am finding seem like sales pitches with little to no actual information. I know it consists of the following.....

Workout A
Squat 5x5
Bench press 5x5
Barbell row 5x5

Workout B
Squat 5x5
Overhead press 5x5
Deadlift 1x5

...but is there more to it than that? I've always heard 3 days per week.....so, week 1 would be A, B, A and then week 2 would be B, A, B. Is that the basic gist of it?
exactly right. I'd add in some pull ups/chin ups and dips though.
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Old 07-09-2013, 11:05 AM   #8
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I'm holding off on the supplements until I get back into the rhythm of things. I need to write it down on my whiteboard which day will be whichever muscle groups.

And no. I'm not skipping leg day.
most beginner programs wont be grouped into muscle groups. They will hit multiple things.

Take all the big lifts- squat, bench, overhead press, deadlift and do accessory work around those lifts.
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Old 07-09-2013, 11:09 AM   #9
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most beginner programs wont be grouped into muscle groups. They will hit multiple things.

Take all the big lifts- squat, bench, overhead press, deadlift and do accessory work around those lifts.
"Accessory work?" I assume you mean things like decline/incline bench, butterfly press, shoulder press, lunges, etc.
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Old 07-09-2013, 11:11 AM   #10
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Just go. Go. Go. Go. Go as often as you can and get in a rhythm.
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Old 07-09-2013, 11:16 AM   #11
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Just go. Go. Go. Go. Go as often as you can and get in a rhythm.
Believe me when I say I know how important that is. When I skated four or five times a week (doing at least one marathon a week on top of all my off-skate and on-skate drills), I had to do it, otherwise I felt like garbage and had an itch to make myself be physically active.

Exercising is addicting, and I want that itch to come back.
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Old 07-09-2013, 11:30 AM   #12
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"Accessory work?" I assume you mean things like decline/incline bench, butterfly press, shoulder press, lunges, etc.
yes exactly

if you're squatting you can do lunges, leg press, romanian deadlifts

Over head Press you'll do front raises, side raises, upright rows, shrugs

you get the point.
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Old 07-09-2013, 11:47 AM   #13
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exactly right. I'd add in some pull ups/chin ups and dips though.
I found a good e-book (pdf) that has this:

Workout A:

Squat 5x5
Bench Press 5x5
Inverted Rows 3xfailure
Push ups 3xfailure
Reverse Crunch 3x12

Workout B:
Squat 5x5
OH Press 5x5
Deadlift 1x5
Pulls ups/chin ups 3xfailure
Planks 3x30sec

Slightly different than what I posted earlier, but seems to be pretty good.
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Old 07-09-2013, 12:14 PM   #14
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I found a good e-book (pdf) that has this:

Workout A:

Squat 5x5
Bench Press 5x5
Inverted Rows 3xfailure
Push ups 3xfailure
Reverse Crunch 3x12

Workout B:
Squat 5x5
OH Press 5x5
Deadlift 1x5
Pulls ups/chin ups 3xfailure
Planks 3x30sec

Slightly different than what I posted earlier, but seems to be pretty good.

Eat right and do that program for a while and I'm sure you'll be good
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Old 07-09-2013, 12:25 PM   #15
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Bench press, deadlift, and squat.
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Old 07-09-2013, 12:31 PM   #16
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Bench press, deadlift, and squat.
If I get my bench max back up to 200 lbs., can I have a set of wheels?

I'm really, really scrawny. 200 lbs. is huge for me to bench.
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Old 07-09-2013, 12:33 PM   #17
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5x5 is a good starting program. Look up "StrongLifts" channel on youtube and he has some great explanations.

WORKOUT A






WORKOUT B







I started with a BB routine and feel that my progress would have been faster if I was squatting 3 times a week like I did with 5x5 program. I moved on to German Volume Training from 5x5 as it is essentially 10x10 with 4 workouts (2 supersets), and naturally lower weight. I like this routine too.


Eat, sleep, train. You will be fine with any basic 3/week routine.
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Old 07-09-2013, 01:14 PM   #18
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If I get my bench max back up to 200 lbs., can I have a set of wheels?

I'm really, really scrawny. 200 lbs. is huge for me to bench.
That would be an interesting promotion, if we had one like that haha.
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Old 07-09-2013, 01:44 PM   #19
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That would be an interesting promotion, if we had one like that haha.
Loving my hyper black 19" VB3's
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Old 07-09-2013, 03:22 PM   #20
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Quote:
Originally Posted by evolved View Post
I found a good e-book (pdf) that has this:

Workout A:

Squat 5x5
Bench Press 5x5
Inverted Rows 3xfailure
Push ups 3xfailure
Reverse Crunch 3x12

Workout B:
Squat 5x5
OH Press 5x5
Deadlift 1x5
Pulls ups/chin ups 3xfailure
Planks 3x30sec

Slightly different than what I posted earlier, but seems to be pretty good.
Definitely share your gains!

I got a lot stronger from the program. I hit some goals of #225 bench on 5x5 and #275 back squat

I need to get back into it as I know I couldn't do those for 25 reps today
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