This threads too quite ATM... So Lessson - KEEP Going... Be Patient... It takes time, but is sooooo Worth it....

2 years ago, as a stupid Newb, i did this:

https://www.youtube.com/watch?v=eTyjOvFZi48&list=PL49Vbkb_-jP9jiTJepLFl8PDt42nRloXD&index=5

Last night i did this:

So after my shoulder injuries, my doc had me on a 30-day no-lifting restriction. After I was allowed back in the gym, I had to start ultra-light (25% max) and slowly work my way back up. The first few weeks felt ridiculous but pain-free, so I've been slowly increasing and now am up to 50% max. I don't know if it's just psychological or not, but it seems to me my muscles are smaller than they were before, so I'm looking forward to getting back above 75% again and making my muscles work for a living. My days of hitting PR's every few weeks are probably over, but I can still look forward to making strength gains, albeit more slowly.

Several changes.

--> I used to go for powerlifting totals, doing sets of 1-3 on my main lifts and 4-6 on supplementals. Now it's sets of 5 on my mains and sets of 10 on the others.

--> Also some programming changes; when my work schedule changed and limited me to twice per week lifting, I broke my body parts up as chest/back and shoulders/legs. This caused a double-whammy on my shoulders, especially if I didn't get a day of rest between. Now I'm upper-body vs lower-body/abs/deadlift.

--> I used to be guilty of walking from my car to the bench press. Now I spend ten minutes to jog an easy-paced mile before I do some rotator-cuff warm-up exercises. THEN I go to the bench.

--> One of my old favorite exercises was the DB front-raise to work my anterior shoulders. However, between my chest work and OHP my doc says I'm already hitting my anterior delts hard enough, I need to spend more time focusing on my non-show muscles: rear-delts and hamstrings specifically. I also am upping work on my lats just a touch: I used to do a 1:1 ratio of chest reps/back reps, now it's more like a 1:1.5 ratio.

Previous actual squat 1RM tested in the gym (earlier this year) was 325. Today, I knocked out 5 sets of 5 at 325.


edit: Clarified that it was squat that I was referring to.

nossmf wrote: »

Bottom line, even though I've been lifting for over six years and long ago shed the "beginner" label, I'm still having to learn some lessons the hard way since I was only ever self-taught rather than hiring a trainer.

Ditto. Though i've only been lifting about 2 years.

Ugh, sorry to hear Carl. Regardless, big Congrats! F'n Strong! Thanks for sharing.

Nothing wrong with that!

I don't know if I'm posting this in the right forum. However,

I'll be travelling to Orlando, Florida for a business trip this month & hence need some information regarding how Gym's operate in the US.

What is the average membership fee for a month? I'd be mostly working out 3-4 days a week. So, do I pay on the days I workout or for an entire month?
Any suggestions of a good gym near Buena Vista?