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Finally some spring like weather around here. It hit 55 degrees today. I took off from work an hour early and went for a bike ride. 10 miles in 43 minutes.
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Great to hear, man! Finally golf season, so I'm not too bummed out to be on this site lol Very cool getting into it for the first time. Just watch a lot of youtube videos...if you find the Athl

5x5 Squat at 135 lbs 5x5 Bench at 95 lbs 1x5 Deadlift at 185 lbs Getting back into regular lifting after some time off. 

I quit smoking 1 year ago from Jan 2nd 2012. I was 172lbs and believe it or not I was fit and active, I was a light smoker since I was 14, I am 32 and have 2 kids and decided it was time to quit out o

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So what is the typical rest between sets do you give yourself?

As much as I need, as little as I have to lol. I guess about 20-30 seconds. The whole thing took me 28 minutes which was slower than average but at least I wasn't last ;-)

Yesterday was a different kind of workout, normally it's tabata style, 20 seconds on, 10 second rest or 30/15 with a 2-3 minutes break between rounds.

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As much as I need, as little as I have to lol. I guess about 20-30 seconds. The whole thing took me 28 minutes which was slower than average but at least I wasn't last

Yesterday was a different kind of workout, normally it's tabata style, 20 seconds on, 10 second rest or 30/15 with a 2-3 minutes break between rounds.

Ooh less than 30 minutes. Nice. I like those type. I will keep that image and rock it out. Though i might have to find some alternatives. I don't have access to dead lift stuff. I can hammer out a lot of those.

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Ooh less than 30 minutes. Nice. I like those type. I will keep that image and rock it out. Though i might have to find some alternatives. I don't have access to dead lift stuff. I can hammer out a lot of those.

Can do dumbbell deadlifts if you have some.

@mvmac is a beast!

lol don't know about that, I'm p retty sore today! :~(

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Joined the run club at my gym. Currently starting to train for a half marathon. Started with an easy 3.25 miles tonight. Nothing crazy still a lot of snow on the ground and I have been battling a sore knee.
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Been working out for the past 5 weeks with a buddy of mine.  We do an hour on the ARC machine, and then depending on the day, we either do:

arms

legs

chest & back

whole body

We also do abs every day.  We only miss days when I'm away at work, and this has really been great, except that I've actually gained 7 pounds.  I'd really like to lose another 50, so the weight gain has been a little upsetting, but I'm not backing off.  I'm looking way better already, and I'm down another size in the pants department.

Hope this shows up positively in my golf game.

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Leg/Back day today thank god its done for another week :cry:

Squats - 10 warmup @ 100kg
5 x 120kg
5 x 160kg
5 x 120kg
10 x 80kg     th
en proceed to die.

Deadlifts - 10 warmup @ 120kg
5 x 180kg
5 x 200kg

5 x 120kg
5 x 100kg

Calf Raises -

20 x 150kg

20 x 150kg

5 x 250kg

25 x 100kg


Machine work (not sure of weight as its on a pulley mechanism)
Leg curls - 10

5

10

20

Lat pulldowns - 20

20

10

30

Chin ups - 20

20

10

10

Hamstring Curl - 20

10

10

20

DONE and i am now dead for the entire weekend. After this workout i like to work on stretching and working my flexibility as bulk and golf don't really get along too well.

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A bit of a strange workout today, gym was packed so i abandoned my routine and did what i could get on:

DB Incline Bench Press: 4x8

Bench Press 3x12

Romanian Deadlifts 3x15

Weighted Dips 1x12 3x8

Tricep pushdowns 3x12

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Kettlebell class.

3 rounds, 30 seconds each

THS

Goblet Squats

Alt Swings

Clean and Press L/R

GKE

Renegade Rows

Then finished with a swing/squat ladder to 6

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Started with 45 minutes on the bike.  Mixing up the resistance and some standing/climbing.  Then cooled down with some basketball.  Finally finished off with...

Plank 30 sec

KB squats (I think it was a 20KG) 3X10

Assisted Dips 3X10, 10, 8  with about 40LBS

Assisted Pull ups 3X10,8,6 with 70LBs

Situps 3X10

Lunges with barbell 2X5 each leg

V-ups 2 sets of 15

ab twists with med ball 18 LBS X20

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Hit my first 1.5XBW bench - 275 LBS at 175 BW. Followed with some Front Squats and core work. Also tested my grip strength which was 69KGs right hand and 67 left. I have no idea if these things are accurate or if that's any good or not. Also had to use a metric conversion calculator after because I'm a dumb American who only knows pounds. I've found since I've gotten stronger my irons, especially short irons and 3/4 swings have gained a good amount of distance while my driver hasn't. Anyone else notice that or could just be a technique issue?

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