Originally Posted by largepkg

I've been going through similar issues and just started back about 4 weeks ago. I'm only taking CEE, fish oil, multi, and whey PWO. Just take it easy the first few weeks then increase your workload as you feel better.

This is the first week (4th week back) I've been hitting it hard again. I feel great now as well. It's amazing how much I missed my workout routine.

Good luck!

Originally Posted by ReproMan

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Originally Posted by largepkg

Fletch, it's inevitable to be weak after a long lay off. Even juicing isn't going to flip the switch that quick. It will help do it quicker but hell, there's a price to pay for being out of the game for a time.

Before my injuries I was benching 360 and now after 4 weeks back I'm lucky to get up 215. It's a blow to the ego for sure but the good news is you'll get it back much faster than it took you to originally get there. Just the nature of the game brother.

So suck it up!

Originally Posted by fufu

I'd say creatine and caffeine would be good in your case. Also, whey and fish oil should be a staple regardless of how much you've been training.

Good luck Fletchy.

Originally Posted by Built

Fix your diet, make sure you get plenty of rest, don't overtrain, do a little moderate post-workout cardio (by this I mean, a 10-20 minute walk after you lift, nothing more), condition your joints by doing a few higher-rep sets after you do the heavy compounds (ie - after your heavy squats, do a few 10-15 rep sets with just the barbell), stretch properly: dynamic before you train, static after you train.

Use a full-body workout 3 days a week for the first week as you ease back into the world of training.

Ease into the weights: pick a weight you know you can lift, then use half of that for your first workout. Increase this for the second and subsequent workouts as you are able. You'll be training three times this week, and you won't be able to recover if you destroy yourself on the first day, so do it right and you'll only have to suffer through a week of pussy workouts.

Here's a simple programme you can use for this first week:

Monday, Wednesday, Friday

• dynamic warmup and dynamic stretches - 5 minutes
• 3x8 full squats
• 3x8 deadlifts, any style (I'm a huge fan of Romanian, but pick whatever you're good at)
• 3x8 flat or low incline barbell bench press
• 3x8 bent-over, t-bar or one-arm rows
• 3x8 standing millies or push-presses
• 3x8 shoulder-width chins (weighted if you can do them) or lat pull downs (if you can't do chins)
• 3x8 crunches, any kind, weighted if you can.
• 10-20 minutes post-workout walking
• 5-10 minutes static stretches

Pack into your gym bag the following items for post-workout:

• A gram of vitamin C
• 200mg caffeine
• A post-workout shake consisting of 1-2 scoops of protein and 1-2 same-sized scoops dextrose (or glucose polymer of your choice such as maltodextrin, waxy maize etc) with a teaspoon of ordinary creatine monohydrate (5g)

Pop the caffeine or drink a strong cup of coffee on the way to the gym. Caffeine has been clinically shown to reduce DOMS in novice lifters - and besides, you get a nice little kick from preworkout caffeine. Hell, that's why virtually every preworkout supp has caffeine in it!
(To answer the inevitable question that comes up, no, you're fine having caffeine and creatine in your system at the same time)

After you finish your lifting and you're walking on the treadmill, pop the vitamin C and sip your post-workout shake.

The vitamin C is good for reducing cortisol, the protein and dextrose stimulate a cortisol-blunting, nutrient-storing insulin response, and the walking activates glucose transporters in your muscle-cells, which further enhances the nutrient partitioning you get from the lifting.

Originally Posted by min0 lee

Nice to see you Fletch, please get back in the gym.

Originally Posted by Built

After you finish your lifting and you're walking on the treadmill, pop the vitamin C and sip your post-workout shake.

The vitamin C is good for reducing cortisol, the protein and dextrose stimulate a cortisol-blunting, nutrient-storing insulin response, and the walking activates glucose transporters in your muscle-cells, which further enhances the nutrient partitioning you get from the lifting.

Originally Posted by fletcher6490

can't even remember the last time I was in the gym. I suck at life.

Originally Posted by chobby192

Admitting onse imperfection is better than not admitting it when one knows one is not perfect. What do you think?

Originally Posted by Built

dg, what's in stoked?