It use to be a lot of squats (back/front) & 20 minutes hard (2 10 minute sessions) stair master. Simple and easy.

270 lbs hack squat went up so easy today. Can't wait to start doing heavy squats again. Should be able to hit 3 plates finally

Even the cyclists were mirin... "that's heavy!" :fuckyea:

anyone recommend any good leg workouts that doesnt include squats or leg press ? cant do those due to my surgery recovery + knee problems lol

ive been doing pretty much upper body for the last 2 weeks, but i think ima add legs now into my shoulder days

thinking of doing :

leg extensions
leg curls
lying leg curls
sitting calf raises
calf machine

Rough weekend. This week is gonna be a real take er' easy week in the gym. Liquor and trampolines don't mix.... lol

Berz out.

leg extensions with knee problems :denied:

I gotta give that a try!

I'll report back and see how it's like.

really eh ? never felt any pain issues when doing leg extensions though as my physiotherapist actually told me to do them to strengthen my quad muscles so i wont have any knee pains anymore haha

one more month of dieting and thats it

A lot of people feel discomfort in the knees when doing leg extensions. I guess were the lucky few who only feel our quads doing the work.

I worked out yesterday first time in about a year. Did biceps curl 8-10 reps short long and full. This morning my right arm muscles at the middle joint is so tight. Last night I couldn't even sleep cuz whenever I try to stretch it straight, it hurts. I have to keep it at an angle to feel better. Anyone know what happened? What did I do wrong?

bold.

You started lifting with the bicep curl. So much stress on a single muscle is a big no no. You should have started with a less advanced movement like a squat. You use your whole body to move they weight rather then putting so much stress on your bi's. It will heal.

Its a common symptom for people overtraining their arms (often biceps) when they first start working out. Basically, you hurt your biceps and the tendons attaching them to the elbow. Its going to take a few days to feel better. It sucks because it will hurt every time you fully extend your arm and keeping them bent will be your neutral position for a while.

Damn. I always learned to push everytime I hit the gym so I did back and bicep day. I didn't ever encounter this though. Godammit it hurts so much when I stretch it, feels almost like I'm a crab or something lol.

I should have done full body for a couple days instead to pushing full on work out days.

Your still slimming down? You must be at like 5% BF now, ha.

A great mentality to have but not when you're just getting back into it after extended time off. Your muscles need time to react, they will have atrophied but they will come back thanks to muscle memory. It doesn't happen overnight. I would give it 2-3 weeks of good quality workouts before you can start really pushing yourself without risk of a major injury or brutal stiffness.

Remember: Form > Weight

Thanks. If anyone encounter this again I found out is you lay your arm down palm up it makes it feel better and relaxed. Heads up. K today is lower body day high reps low weight.

Edit: I can't scratch my back too :QQ:

2 plates for reps on squats, finally

Going too intense on the first day back after a year is not usually good.

I would take it easy for the first couple of weeks, getting all the exercises right and having the correct form.

From then on pick a program to your personal preference then just work it from there.

EDIT: read what some of these guys are posting, their tips are extremely helpful!

If you want big biceps, don't bother with a dedicated day of arms.

Do compound exercises.

I do compound exercises and my biceps never get sore from them. I need a dedicated arms day to make them grow. I can compound exercises working for noobs

Holy shit took some old formula of 1MR, had a massive headache at the gym.

start doing some reverse grip barbell rows and weighted chin-ups, then tell me your biceps aren't sore

BICEPS
ONE OR 2 TIMES A WEEK AT 20 MIN 3 DIFF EXERCISES, PRETTY SIMPLE

probably close to 6

Ok :okay: