Back to the gym after 18 months!

[SteveS Cup]

Hi guys,

Joined a new gym yesterday and I’m looking to get back to my former physique!

Previously I was quite happy and all I did was assisted weights, some free weights and a 10 minute ride.

Now, that may not work this time and I need more of a work out I think as in the 18 months I’ve not been I’ve put on 2 stone!

I’ve been trying to eat more healthy and lost half a stone or so but I don’t think I’m going to lose anymore without exercising now.

I’m quite a broad, well built bloke anyway and put on muscle quite easily.

I don’t want to bulk out any more or end up like Arnie, I just want a nice bit of definition and lose a bit of fat!

Are there any protein shakes / that type of thing that might help??? I’ve never used them and I’ve always been quite sceptical about them but it could be that I use one as a meal replacement???

Also, I’ve always done weights in a way that I start off with a heavy weight and do 5 reps, lighter weight and do 10 reps and an even lighter weight and do 15 reps. 3 sets. I’ve been told this is good for toning???

Any advice from some Gym Freaks appreciated!!!!

[koolchris99]

Im in the same boat, but i started back in October having been at uni for 4 years drinking too much and only playing rugby, I had a belly and was unfit.

I would welcome some advice on how to get my abs back, im fitter now, my arms and back are getting there but cant seem to shift the little bit of fat on my stomach. I run, i swim, i do weights.

Go PH gym monsters, give me advice.

p.s I take the protein, i quite like the taste.

Oh, im 80kg and 5'10 and a bit.

Edited by koolchris99 on Thursday 13th January 17:05

[SteveS Cup]

I've always been told your Abs are the hardest part to get back! I remember the days of having a 6 pack... they're well and truly over for me!!!!!

[okgo]

Every human being has a 6 pack, its just how low the fat is that determines if you can see it.

I don't have a super low bodyfat, but you can see mine as I have large muscles there...

So, koolchris, keep going with the compound moves, sqaut, dead, bench, and keep the cardio long and slow

[koolchris99]

okgo said:

Every human being has a 6 pack, its just how low the fat is that determines if you can see it.

I don't have a super low bodyfat, but you can see mine as I have large muscles there...

So, koolchris, keep going with the compound moves, sqaut, dead, bench, and keep the cardio long and slow

Hard to do those as I don't have a loser to come to the gym with me. anything using resistance or free where im not gonna kill myself?

[okgo]

Why do you need someone with you?

I do mine on my own...

[koolchris99]

okgo said:

Why do you need someone with you?

I do mine on my own...

Cos im a little girl.

[okgo]

The only excersise you risk dropping a weight on yourself is bench press, the others you can (assuming your gym has a rack) drop the weight...

For bench use dumbells.

[koolchris99]

okgo said:

The only excersise you risk dropping a weight on yourself is bench press, the others you can (assuming your gym has a rack) drop the weight...

For bench use dumbells.

Cheers

Yeh it has a rack, FF spitalfields, thought FF Nido is opening up in a few days, so stupid there is 9 FF's in about a 4 min walk