its official. I'm WAY out of shape - DFWstangs Forums
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post #1 of 4 (permalink) Old 08-12-2008, 12:12 AM Thread Starter
2165 Turbo Rail's Avatar
Join Date: Jun 2003
Location: Carrollton, TX
Posts: 2,158
its official. I'm WAY out of shape

So I haven't worked out in a LONG LONG time. I decided I'm going to get in the gym more. I went down to the "gym" here at the condo which there isn't much in there but its better then nothing.

I really don't know what I should be doing anyway so I figured I would just do a little walking then jogging on the treadmill then do a few basic free weights

I walked for about 5 mins then jogged for about 10.. walked about 3 then jogged another 5.

then went to the free weights and did a 15 curls with a 20lbs bell each arm waited about 30 seconds and could only pull out 10 more curls each

then tried to do some bench press stuff and only got 50lbs up 10 times...

then beat down.. I just got back on the tread mill and walked for another 15 mins.

I think I need someone to show me what the hell to really be doing so I don't feel like such a pussy

anyone wanna take me under their wing haha
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post #2 of 4 (permalink) Old 08-12-2008, 01:49 AM
Punk Ass Newbie
Join Date: Oct 2006
Posts: 92
I feel ya Kung fu panda

now What i did to get back into shape is real simple

Tues/Thurs/Sat Nights morning whatever ur free on

Walk /jog 1.5 Miles

Week 2

Jog/Run 1.5 Miles (T,Thrs.Sat)

Week 3
Run 1.5 miles T,Thurs,Sat

keep it up

iv lost 16 pounds and haven't done anything else!

and for what? 20 minz a day? lawl!

03 ///M SMG
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post #3 of 4 (permalink) Old 08-12-2008, 02:15 AM Thread Starter
2165 Turbo Rail's Avatar
Join Date: Jun 2003
Location: Carrollton, TX
Posts: 2,158
i'm 6' 195lbs so I'm not really trying to loose a bunch of weight but I would like to be able to see some abs haha and maybe get a little bulkier...

I think I benched more in jr high!
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post #4 of 4 (permalink) Old 08-12-2008, 02:22 AM
Join Date: Apr 2000
Posts: 41,944
I started back up when I got back to Iraq. It was almost three years since I did any kind of workout (other than just playing baseball with my son's baseball team and playing with the kids in the neighborhood). I started out on the eliptical for about 20 minutes with a moderate resistance. I then went to light weights every other night (three different exersizes @ 3x10 reps) and eliptical every night for 30 minutes. Once After about three weeks of that, I dropped the cardio on the nights I lifted and increased my weights, reducing my reps (4x5 or 6). I've been building up the amount of weights as my reps for each exersize increase. I just happened to work several different areas last night (and I'm feeling it today) to show some results.

Bench- started 3x10-12 @ 145, 5 @ 165... as of last night, I did 10 @ 205, 8 @ 225, 3 @ 255

Curls- started 3x12 @ 75... as of last night, 2x10 @ 120, 2x8 @ 140

Tricep press from machine- started 3x12 @ 70 as of last night, 2x10 @ 125, 2x10 @ 140

Butterfly on machine (the big difference)- started 3x12 @ 70 as of last night, 2x10 @ 175, 1x10 @ 185, 1x10 @ 190

Crunches- roughly about 25 before I almost shit myself, as of last night, 5x50 on the floor, 3x20 from each side, 200 straight on the ab machine @ 95lbs resistance

Leg press (another big improvement)- started 3x12 @ 200, as of last night, 3x10 @ 350, 2x10 @ 400, 10 @ 450

Lat pulls- started 3x12 @ 90, as of last night, 3x10 @ 130, 2x10 @140

Shrugs- started 3x10 with 40lb dumbells in each hand, as of last night, 2x10 with 60's, 2x10 with 75's

I was too sore to do squats, calf raises or pull-ups last night, but I've increased in all of those as well. Hell, I could ony do three pull-ups and maybe 5 dips when I started. LMAO! I know these aren't astronomical numbers, but it's not bad for a 32 year old at about week #12. It took a while to even notice any changes in both increasing weights and physical appearance, but now that it's starting to show, it just gets that much more addicting.

Don't worry about where you're starting from, everyone has their own starting point. This is one of the few things you can do that truely rewards the effort you put into it. I've never heard anyone really working hard at it and not get results.
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