Which plan are you talking about? I'm assuming it's the 5 day program. Just keep it on the heavy side, reps between 6-8, 2-3 sets per exercise. Refer to the sticky I made up at the top of the page about targeting specific muscles. The first exercises listed are the most effective. Just getting back into lifting, start off with a medium volume. After you workout, you should feel a little sore but nothing extreme. Using chest as an example, try 3 sets of flat bench, 3 sets of inclines, and maybe a set or two of dips or cables. Gym time should run you about 35-45 minutes, but not exceeding a hour. Again, keep lifting heavy, set boundries in your diet, and hit some intense cardio 6-8 hours either before or after weight training. You will get results.

Alrighty, thanks for all the help. As soon as these broken ribs heal I'll be back in the gym

while your waiting for them to heal what i always like to do is look for weightlifters journals/stories/articles about them and how they started off and how hard they worked to get where they were it usually gets me pretty motivated to get in the gym and u learn things from them also

What the hell is Trac creatine, I just thought that was a brand???

I'm pretty sure it's liquid creatine...Or should I say creatinine. ;)

I still dont understand why people mess with those stuff. This kid at my gym, showed me a bottle of liquid creatine and told me taking two drops of it help him get bigger. Ya right, hell I am taking ten grams of creatine per day, and my weight only changes around 5 or 6 pounds if I ever run out of it.

I still see my supplement store selling it. I think it's just really old and they are trying to just cut their losses and sell the remainder.

I thought u were a loyal BN customer. :D

Depends. My supp store has the same prices on everything. So in case of an emergency I go there because I can't wait for the mail. I'll get things in bulk from BN, but everything else comes from Laguna Beach.

Good advise given. Man I couldn't imagine doing 400 situps a day.