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NewGuy1980
New member
I had been working out all thru high school, not really knowing proper techniques and I didnt realize how important diet is to a training schedule. Well not seeing any results (to obvious reasons) I tried to blame my lack of results on other things and stopped lifting (this also due to a 60+ hour per week office job). Well now I am starting back up. Yesterday I went to a health club and decided to start up again. Well my primary goal is to be defined not necessarily huge, but that would just be gravy. I am 5'8 175 about 16-18% BF. Here's how it went.
5 mins warmup on treadmill - 3.5 mph
30 mins treadmill - 6.5 mph
5 min cooldown - 3.5,
(I hear that doing your cardio prior to weight lifting promotes fat loss and doing cardio after promotes size).
(I am pretty sure I was at a good weight on all excercises b/c I did a practice set of each one and chose a weight I could only barely complete 10 reps).
3 sets of 8 seated bench press (horizontal).
3 sets of 8 seated shoulder press (vertical)
3 sets of 8 seated preacher curl
3 sets of 8 tricept pressdown (dont know if i am right on the name of this, but its like doing dips except the resistance was provided by weights, not my own body weight).
3 sets of 20 weighted crunches (on a machine in which you were laying horizontally and you gripped the handles over your head and crunched in).
Then I swam about 10 laps, (and of course chilled in the hot tub for about 15 mins
For the last two days I have been unbelieveably sore. Did i do too much one my first day back into it??? Is it just the fact that I havent lifted in about year??? Are there any supplements that help with muscle soreness. Do i just need to eat more???
Thanks Guys.
Ronnie
5 mins warmup on treadmill - 3.5 mph
30 mins treadmill - 6.5 mph
5 min cooldown - 3.5,
(I hear that doing your cardio prior to weight lifting promotes fat loss and doing cardio after promotes size).
(I am pretty sure I was at a good weight on all excercises b/c I did a practice set of each one and chose a weight I could only barely complete 10 reps).
3 sets of 8 seated bench press (horizontal).
3 sets of 8 seated shoulder press (vertical)
3 sets of 8 seated preacher curl
3 sets of 8 tricept pressdown (dont know if i am right on the name of this, but its like doing dips except the resistance was provided by weights, not my own body weight).
3 sets of 20 weighted crunches (on a machine in which you were laying horizontally and you gripped the handles over your head and crunched in).
Then I swam about 10 laps, (and of course chilled in the hot tub for about 15 mins
For the last two days I have been unbelieveably sore. Did i do too much one my first day back into it??? Is it just the fact that I havent lifted in about year??? Are there any supplements that help with muscle soreness. Do i just need to eat more???
Thanks Guys.
Ronnie
