It's been so long since I've seen that movie!

Just went to the gym a couple of hours ago. Feeling pretty good about my body. Of course, it's still gonna take some time and increased weights to bulk up and seeing a difference but I'm doing relatively well.

Good to hear; keep hammering away!

Hi guys (and gal), I hope everything is going splendid!!
Found an interesting article about leg extensions (well the article is older but I just found this recently) and how they lead to long-term knee problems. I strongly suggest you all remove leg extensions from your workout (if they are present) and replace them with squats or leg press to hit your quads.

http://www.t-nation.com/article/performance_training/the_truth_about_leg_extensions&cr=

Have a great week! May the gains be with you

Today's motivation is a Ray Lewis speech to the Stanford Basketball team before a game. I look up to and respect Ray Lewis more than any other athlete or celebrity in the whole world. Brilliant work ethic and attitude to feed off of.

Hi all! I talked to Starcraft and he agreed to let me bump this so here I am. Truth be told I was not able to complete the goals I had in mind for the summer, but at least work kept me busy lifting couches and staging, so not all was lost. Now that I have left my summer job and am at post secondary full-time (with a PT job on the side) I am looking to get back into weightlifting; hence this thread's renewal. I am writing up my program as we speak, dusting off the supplement bottles, and googling Ronda Rousey videos to get me hyped the heck up. There is a 99% chance that I'll go through with this all the way; the 1% being the possibility of me becoming an alcoholic.
Sike. I'm 100% going through with it and probably becoming an alcoholic after-hours anyway (not really though). If anyone is with me (on the lifting part) then join in and I will give you a motivational quote either from my collection of fortune cookie slips or straight from my deep well of intellect.
I promise to keep lifting and keep posting, and if that results in me talking to myself well so be it. Let it be known that I am looking for swolemates. Make your presence known!

Alright guys, class is in session. The front page of the thread has been updated and I've drawn up my workout plan, which I will start tomorrow and will paste below. I'm looking for people to join me so if you feel like making a change in your life hop on board! And for those that were already going, welcome back. The thread is now active again, and you should be too:

Reim’s Workout Plan

 REST DAYS AFTER 4 WORKOUTS

1:Warm-Up (not totally necessary):

• 20 minutes treadmill run or elliptical machine

2: Main exercise

    Chest/Tricep day mix and match (pick 5):

• Dumbbell bench press: 15-12-10-8-5(max) reps work up in increments of 5lbs or more

• Bosu-ball push ups: Til failure X 3 sets

• Triceps pushdown: 4 sets of 8-10 reps

• Seated overhead dumbbell extension: 4 sets of 8-10 reps

• Overhead tri rope explosion: 12-12-12 reps increments of 10lbs

• Dips: 15-15-15-15 or until failure (4 sets)

• Close-grip bench press: 12-12-12 increments of 10lbs or more

• Incline dumbbell press: 4 sets of 8-20

• Incline dumbbell flyes: 4 sets of 8-10 reps

  Back/Bicep day mix and match (pick 5):

• Pullups: 3 sets until failure

• Lat pulldowns: 12-12-12

• Reverse grip barbell rows: 12-10-8-5(max)

• One arm dumbbell rows: 12-12-12

• Barbel curl 21s: 3 sets of 7-7-7

• Rope straight arm pulldown: 12-12-12

• Preacher Curl: 12-12-12

• Seated Cable rows: 12-12-12

• Wrist curls (12-12-12) or plate hold (until failure) or farmer carries (1 min sets X 3) for forearms

  Leg Day mix and match (pick 5):

• Barbell back squats: 12-10-8-5 (max)

• Romanian Deadlifts: 12-12-12 or 12-10-8-5 (max)

• Seated leg press: 12-12-12

• Calf raises: 12-12-12

• Hamstring curls: 10-10-10

• Dumbbell lunge: 12-12-12 (each leg)

• Dumbbell split squat: 12-12-12 (each leg)

• Barbell jump squat: 10-10-10

• Frog jumps

• 30 second leg circuit: Jump squats, frog jumps, plate-wall sit, jumping lunges

  Shoulder/Deadlift day Deadlift plus 4 shoulder exercises:

• Hex-Deadlift: 12-10-8-5 (max every time)

• Shrugs: 10-10-10

• Military press: 3 sets of 8-10

• Straight-arm cable raise: 12-12-12

• Shoulder circuit: 30 sec arm circles (both ways), YTLs, bird-flaps with low weight

• Front barbell raise: 3 sets of 8-10

• Upright row: 3 sets of 8-10

• Bent-over rear-deltoid raise: 3 sets of 8-10

3: Abs EVERY DAY mix and match 5:

• Crunch x25

• One-sided crunch x25 each side

• Planks @ 1 minute

• Flat-back leg raise x25

• Russian twists with 25lbs x25 each side

• Plank jumps (side to side): 1 minute

• Heel touches: x25 each side

• Ab rollout until failure

4: Cooldown (not necessary):

• however long you want to on treadmill or elliptical

Tagging

I just started training again. My new job has a private and free gym for their employees, all very recent stuff as well, so of course I'm using the privilege. :D

Never been out of shape, but I'll be working out to gain back some muscle mass, and the cardio that I had lost after having smoked for quite a few years, up till some time ago.

Day 1 is complete. I decided to go with chest and tri day to start off. Pro-Tip: DON'T LEAVE DIPS UNTIL LAST! My tired arms were struggling to pound out four reps, and the dip bar is placed center stage at my gym . Other than that it was a good first workout, although I was a little surprised at the amount of strength I had lost from failing to hit the gym for over a month. I'll be working extra hard to gain that strength back!

Glad to have you on board, Hynad!

So today's gym story: there was a fire alarm at my college gym and they wouldn't let me lift through it (the nerve!) so I went to the Uni gym and met my future ex-wife in between sets of curls