Today was the first time I worked out in 4-4.5 years....

[Wise]

and I'm not one to ever quit anything in life, but I couldn't do the last 2 exercises

For the first time in life I felt I was gonna faint... I had to lie down in the locker area for like 5-10 mins. Mind you I was doing some real light weights. I'm 5'9 180 (thought I was 170 til I went on the scale like )

Checked my barber later on, he said that's a good thing. He said I must've exerted a lot of energy.

This is the routine I'm following from the bodybuilding forum. Users have been following it for years. I was originally gonna do the Jim Stoppani shortcut to size program

Workout Programs

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

Only the first three exercises require warm up sets

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

Do yall recommend Whey shakes already?

All tips and feedback is appreciated

 

[Originalgangsta317]

For one never stop working out again,and if you do don't let 4-5 years go by without doing something

Yes get some protein and creatine.

Get to it breh,and you better not quit

 

[ThugLife]

Did you warm up thoroughly?

 

[Wise]

Did you warm up thoroughly?

As in stretching and stuff?

 

[ThugLife]

As in stretching and stuff?

yes and getting some super lightweight reps in beforehand

 

[50CentStan]

I hope you not doing circut training or different body parts, that might be why you almost fainted. stick to a single group of muscles every workout, that blood rushing from your thighs to shoulders back to calfs, etc will make you throw up/faint if you're a n00b

 

[tripleaamin]

Just be careful. Easing your way back slowly is always the best way back.

Just make sure you get the proper protein intake, if whey gets you their then use it. But personally I get the majority of my protein from foods and also milk.

 

[Slaimon Khan Shah]

Diet and exercise both count

 

[Grand Cru Boo]

I bet you still sore

 

[Splash]

You been back in breh?

 

[Jesus]

 

[Dog Based Gremlin]

 

[Wise]

Haha meant to reply earlier but this is where I messed up

In between sets you're suppose to take like a minute break right? I was doing 15-20 secs in between each LOL. I checked the internet again and seen where I messed up. I just came back from the gym actually 30 mins ago.

IF yall got any pointers or anything in relation to my routine (posted above) let me know. Thanks

 

[Dog Based Gremlin]

Haha meant to reply earlier but this is where I messed up

In between sets you're suppose to take like a minute break right? I was doing 15-20 secs in between each LOL. I checked the internet again and seen where I messed up. I just came back from the gym actually 30 mins ago.

IF yall got any pointers or anything in relation to my routine (posted above) let me know. Thanks

just came from the gym too breh, still learning but stay wit it

 

[Wise]

Do you guys take protein shakes on off days?

I currently take it before I work out and then after (creatine added). I'm working out 3 days should I also had it to the other 4 days? How often?

Edit: I just put in the powder into the bottle and add the milk/water and then stir it and shake. That's ok or do I gotta use a blender?