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Ok...its been about 5 years since I have worked out, I just got a membership to a local gym, open 24/7 and unlimited usage. I have been going every day now for about a week. Here is what my routine consists of right now..



30 mins cardio (jogging or treadmill thingy)

then I am there for atleast another hour or two working various muscles. I dont have my plan done, but so far..its going to be. Example, upper 1 are a set of upper muscle exersizes, upper 2 still work upper body, but different exersizes. I still work all muscle groups each "upper" or "lower" and each day I still have a cardio routine for 30 minutes, but the cardio days is a 2 hour cardio routine. Months dont matter, this rotates every 4 weeks. I have enough time to spend 2-4 hours a day at the gym so I can get everything in..I am working on getting more energy. I weigh 145lbs right now, and a few days ago my max, 1 rep bench was 185. I think I could have gotten 190, my goal is 195 by the end of the month.



week 1: medium weight (3 sets x 10 reps)

monday upper 1

tuesday lower 1

wednesday upper 2

thursday lower 2

friday upper 3

saturday lower 3

sunday cardio



week 2: heavy weight (3 sets x 5 reps)

monday upper 1

tuesday lower 1

wednesday cardio

thursday upper 2

friday lower 2

saturday cardio



week 3: light weight (5 sets x 20 reps)

monday upper 1

tuesday lower 1

wednesday upper 2

thursday lower 2

friday upper 3

saturday lower 3

sunday cardio



week 4: I haven't decided yet lol

I was thinking about a cardio/medium weight week.



any suggestions? I haven't taken any weight gainer or any shakes or bars yet. I wont buy those bars....cost to much. I am going to start drinking the amino acid and protien shakes. Just to help rebuild the muscles.

A friend of mine I haven't seen in awhile just popped up the other day, buff as all get-out. When I last saw him, he was as skinny as I am - about 6 months ago. I guess he's been taking this pill called NOS, that works by filling your muscles with blood instead of water. Some kind of hemodilator, I guess. They're pretty pricy, around $67.00 at GNC is the cheapest I've found. But according to my friend, that's all he's been taking along with his work-out regime and he's already put on 30-40 lbs of straight muscle weight. I haven't bought any yet, since it is so expensive for one bottle, but you might do some research and see if it would work for you.

personally, i say that's overkill. You don't want to start too high because if you can't keep it up, it's real easy to quit all together.



Not only that, how good of a work out are you going to get when you go in 7 days a week?? Your body needs rest.



Max I've ever done is 3 days a week, but 4 is OK, depending on you. What you might want to do is the "Push-Pull" workouts. Your workouts are divided into either the push or the pull category depending on how you work it out. One day you'll do "push", one day you'll do "pull". It basically helps you to not overwork particular muscles.

Your boy is on Steriods. Don't let him fool you. I played college FB, and working out (lifting weights) 7 or even 6 days a week is not very good for you. It never gives you muscles a chance to restore themselves. Unless you are a body builder and you workout you calves one day, your fingers the other, etc.... there is no good reason to be working out like that. I'd stick to 4-5 times per week for best results. Good diet is also important.

You only need 1 day rest for you muscles to rest. As far as day to day, I am only doing cardio, getting my heart rate up. So as far as muscles go, they are getting enough rest, and as day to day, you can do cardio every day. As far as quitting, I love to work out, I love the "sore" feeling, I love the pain.



As far as letting your muscles rest, there is a reason I have the upper1, upper2, upper3, they each have different exersizes in each. I used to work out a long time ago, for about 5 years. I am slowly working into it, I am going 7 days a week any for cardio and slowly building up the weight.

I also am on a good diet....I know I am not strong, but about a week into working out, I did some max lifts, 1 rep..I am at 145lbs right now and benched 185, arm curl is only 90 :( not sure on military press, or squats yet. I am trying to get my brother to eat healthier, he is the same weight as me but only maxed at 135lbs for bench. I am older too so I am sure that helps.



and as for gaining 30lbs of muscle in 6 months, thats about 5lbs a month of muscle, that is possible. You can only gain like 7lbs of muscle a month, or something like that. I haven't been that much into working out for a while...but you can gain 30lbs of muscle in 6 months.





Also notice in my heavy week, there is 2 days rest between set 1 and set 2. I have started taking amino acids and protein to help rebuild the muscles. I will look into NOS, but I dont take steriods/creatine.



There is really 2 sides to getting stronger. Energy/Endurance is needed to break down the muscle. Everything else is on rebuilding the muscle. Rest, amino acids..protien....as long as you control each sides at the proper time, you can work out every day. Just not the same muscle group.

145 bah.



i can bench you with 1 arm...





































well probably not

HA, well I am talking to this girl..her brother is a pro body builder....he is gonna help me :)

Sigh....I hate it when people dont log off when using my computer!!!!!!!!!!!!!!!!!!



I AM talking to a girl who has a brother that is a pro body builder..and he is gonna help ME :)

Damn, 145 pounds. I sure hope your really short.