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Forum » Restarting gym after two year clown world lockdown - Halp
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Thread: Restarting gym after two year clown world lockdown - Halp

post 1648708763 10-11-2021, 12:16 AM
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#1
  1. bongowongo
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Restarting gym after two year clown world lockdown - Halp

As title says, couldnt go to gym for 1 1/2 years due to the lockdown ... So decided to ldar and get fat. However now that gyms are open I'm looking to get back into the grind.



Want to start either a PPL or typical bro split .... Anyone have any recommendations for a program? (none of this 5x5 or power building stuff, I've done them and I wanna do something new) ... Also need tips/guides on nutrition ... Wanna diversify from just eat rice, oats, chicken, brocolli all day ... What are the cool buff kids eating nowadays?

I've thought of adding stuff like kiwi fruit, baby spinach
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post 1648708893 10-11-2021, 12:22 AM
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  1. MisquePhaggot
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Youve definitely found the best place to ask this question some srs lifters here on the misc brah
post 1648709153 10-11-2021, 12:35 AM
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  1. Saiyanbrahh
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Gyms opened up like year ago tho

And if you right away started with ppl, it might be too much OP because 2 year off is aLOT. You should just start with custom bro split hitting 10-12 sets/major muscle group
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Holocaust denial is illegal in over 18 countries. if an organized killing of jews happened so definitely, why would people need to serve prison sentences for questioning it?
post 1648709963 10-11-2021, 01:14 AM
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After the last rot session I used the cool cicada program for a month or so to get back into it.

https://forum.obnoxiousbrutes.com/showt...9807833&page=1
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MAGA
post 1648710523 10-11-2021, 01:48 AM
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guessing youre an aussie brah, I'm amazed you guys actually opened up.
post 1648710673 10-11-2021, 01:56 AM
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Start off light... like very light, and work your way up slowly. Heaps of people getting severe DOMS and even tearing muscle
post 1648710713 10-11-2021, 02:01 AM
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  1. Stackerbruh
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Troll or what? gyms haven't closed for 2 years straight, home gym? other workouts?
At least change ur avi to the LDAR body
post 1648710773 10-11-2021, 02:04 AM
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#8
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Honestly for the first week I would just go in 3 days doing full body 3 sets of each of the main lifts. Squats, bench, deads, shoulder press, rows, lat pulldowns, curls. Get your body familiar with weights again then you can jump into something more diverse
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post 1648711553 10-11-2021, 02:46 AM
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  1. Evantus
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Originally Posted By Stackerbruh⏩
Troll or what? gyms haven't closed for 2 years straight, home gym? other workouts?
At least change ur avi to the LDAR body
in Melbourne Australia they actually have, poor bastards, they have a tyrannical gov there like north Korea srs
post 1648712093 10-11-2021, 03:22 AM
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  1. CyreXx
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Do way less than you think you need. Couple of sets per BODY PART per day. You will be seriously surprised by how fast adaptation will occur after such a layoff

I would also avoid anything fancy, stick to the basics, be mindful of how weak supporting structures will be. Dont build the whole first week on bent over rows, heel elevated squats and standing movements. Use closed chain movements (machines, multiple points of contact, feet on floor etc.).

As for nutrition. Eat a varied diet, multiple protein sources. Chicken, Fish, Eggs, Whey, Milk, Cheese, Soy, Quinoa etc. Use a variety of fruit and veg, just find foods that digest well, you enjoy and you can eat in the required quantities. Avoid instagram fad diets or magic tricks, fundamentals will always be king
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post 1648718083 10-11-2021, 07:00 AM
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  1. bongowongo
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Originally Posted By Saiyanbrahh⏩
Gyms opened up like year ago tho

And if you right away started with ppl, it might be too much OP because 2 year off is aLOT. You should just start with custom bro split hitting 10-12 sets/major muscle group
Originally Posted By GayCumLord⏩
guessing youre an aussie brah, I'm amazed you guys actually opened up.
Nah in Malaysia, but the The lockdown was sporadic as fuk over here, They went on a 3 month full lockdown last year, and then opened up gyms for 2 months before locking it down for another 4-5 months. Then they reopened up back in Feb, I managed to get about 2 months of a workout before they closed it down again for like 5 months or so and they just recently opened it back up again. So it pretty much was a 2 year lockdown of gyms because they'd open it up for a month or two and then close it because panicels.
Originally Posted By Evantus⏩
in Melbourne Australia they actually have, poor bastards, they have a tyrannical gov there like north Korea srs
lmfao yeah, malaysia was pretty fukkin bad, but it wasnt near as tyrannical as melbourne
Originally Posted By CyreXx⏩
Do way less than you think you need. Couple of sets per BODY PART per day. You will be seriously surprised by how fast adaptation will occur after such a layoff

I would also avoid anything fancy, stick to the basics, be mindful of how weak supporting structures will be. Dont build the whole first week on bent over rows, heel elevated squats and standing movements. Use closed chain movements (machines, multiple points of contact, feet on floor etc.).

As for nutrition. Eat a varied diet, multiple protein sources. Chicken, Fish, Eggs, Whey, Milk, Cheese, Soy, Quinoa etc. Use a variety of fruit and veg, just find foods that digest well, you enjoy and you can eat in the required quantities. Avoid instagram fad diets or magic tricks, fundamentals will always be king
Much appreciated brother.


Also reps out to others who posted with tips, much appreciated.
Sig line can't be a novel
post 1648719173 10-11-2021, 07:22 AM
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  1. jeshelton
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Originally Posted By Misque*******⏩
Youve definitely found the best place to ask this question some srs lifters here on the misc brah
lol

If you're SRS I'd find someone to help program you on diet/workouts for the first few months. It's worth it with the right people helping out.

You dump in what you have access to and they spit out protocol that's actually effective.
445/340/545
post 1648719653 10-11-2021, 07:33 AM
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#13
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First, make sure your grappling hook is up to standards. A lot has changed since 2019. Next, stop being a poof.
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post 1648719803 10-11-2021, 07:38 AM
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cell tech
post 1648719923 10-11-2021, 07:40 AM
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Eat clen, tren hard, dbolish your goals
post 1648719983 10-11-2021, 07:42 AM
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  1. Arsenal01
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I just picked up where I left off but with much lighter weights the first 2-3 weeks and used bodyweight exercises to push to failure (dips, pullups etc)

das it brah, you gonna be looking and feeling great real quick...just get it in motion
"Take account of yourselves before your are brought to account."

You have power over your mind - not outside events. Realize this, and you will find strength -Marcus Aurelius
post 1648720003 10-11-2021, 07:43 AM
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#17
  1. Pterodactyl314
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PPL don’t cripple yourself the first day back. Do 50% of what you’d normally lift for the first couple weeks at least.
See you tomorrow
post 1648720313 10-11-2021, 07:52 AM
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#18
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I do two days upper then one day lower/upper light


3 days total a week
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