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Recovering Alcoholic

GuyIncognito Posts: 63 Joined: 2004/01/10	2006/10/01, 03:25 PM Hi All, I wondered if I may ask your advice. I used to post on this site last year when I was pretty fit and strong but, I have been an alcoholic now for about 10 years. Although I thought I had it under control for a while there, relationship problems and other difficulties pushed me back into the way I used to be - drinking heavily each night and taking no exercise. Now, I am trying to get off the alcohol and want to get fit again. I'm seeking help for the drinking as I don't like being like this. Although I will take help from AA to quit the alcohol, can any of you suggest any other sort of ways in which I can detox? Any sort of exercise, foods or drinks that can help? Also, last year I would have classed myself as an intermediate weight trainer but, due toa lack of exercise for a few months, I thought it best to resume training using a beginners program. I found this one on the net and wondered if you could offer advvice on whether it is suitable or not... Monday Upper Abs Crunches 3 sets 10-20 reps Chest Bench Press 1 set 12-15 reps Bench Press 3 sets 10-12 reps Incline Press 3 sets 10-12 reps Machine Flys 3 sets 10-12 reps Triceps Pushdowns 3 sets 10-12 reps Tuesday Lower Abs Leg Raises 3 sets 10-20 reps Cable Rows 1 set 12-15 reps Cable Rows 3 sets 10-12 reps Lat Pull Downs (front) 3 sets 10-12 reps One Arm Rows 3 sets 10-12 reps Barbell Curls 1 sets 10-12 reps Barbell Curls 3 sets 8-10 reps Wednesday Day Off Thursday Upper Abs Crunches 3 sets 10-20 reps Squats 1 set 12-15 reps Squats 3 sets 10-12 reps Leg Extensions 3 sets 10-12 reps Stiff Leg Deadlifts 3 sets 10-12 reps Friday Lower Abs Leg Raises 3 sets 10-20 reps Military Shoulder Press (to front) 1 set 12-15 reps Military Shoulder Press (to front) 3 sets 10-12 reps Barbell Upright Rows 3 sets 10-12 reps Side Dumbbell Lateral Raises 3 sets 10-12 reps Standing Calf Raises 3 sets 12-15 reps Any help you could offer would be very grafeully received. Best Regards, Gary
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/10/01, 04:09 PM Hi my name is Carl and I'm and addict-alcoholic and I have 15 years of sobriety today and all I can say to you after all these years is, Just Don't Take Nothing or Drink Anything, Go To Meetings and Get A Sponsor. As fro your routine I would hit all abs in 1 or to day but ad core work in, at lest ISO abs ( Planks) or you can hit all abs in 1 day and then do core work for the second day, I do ab's and core together on Monday and Friday. Ad 1 more Tricep routine in, do calves with legs. By diong core and abs only 2 days all in each day gives time for cardio on the other days! Just my 2 cents!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/10/01, 04:27 PM Here is an example of my routine: Variant 2: Two days on one day off, two days on two days off. Works each muscle once every five days! Mon Back, Bi's, Abs and Core Tues Legs and Cardio Wed Off or Cardio Thur Chest, Shoulders, Triceps and Cardio Fri Back, Bi's, Abs and Core Sat Off Sun Off Repeat following Monday picking up with day two workout! So then next week looks like this! Mon Legs, Abs and Core Tues Chest, Shoulders, Triceps and Cardio Wed Off or Cardio Thur Back and Bi's and Cardio Fri Legs, Abs and Core Sat Off Sun Off After 3 weeks I mix things up like go from Barbell to Dumbell and ect. There are to many ways to work a muscle for me to stick with just the same stuff day in and day out!
KC_72 Posts: 3,249 Joined: 2006/05/19	2006/10/02, 08:54 AM MVP has a name!!!!:) Best wishes to you both in your continued recovery.
asimmer Posts: 8,201 Joined: 2003/01/07	2006/10/02, 10:15 AM Alcohol damages your intestinal tract, causing less nutrient absorption. as you get healthier be sure to include a lot of fiber from fresh fruits and veggies, to scrub your intestinal tract. Also get a good quality multi-vitamin to start replenishing the lost vitamins. A healthy diet and gradually increasing exercise plan will do a lot for you, but don't neglect the meetings, etc. I think that as a beginner you could start with a total body routine on Monday/Wednesday/Friday and cardio on alternate days. Look for a sponsor who is fit, maybe that will help as well. Good luck! -------------- We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle
BILL06 Posts: 755 Joined: 2006/08/08	2006/10/02, 11:07 AM Hi ingonito, i as well am battling the demons of addiction, tough lil bastards they are but they can be beaten. alcoholism and addiction like any other disease isnt cured over night,its a lifelong recovery, and only a strong desire to quit and believing in a higher power ( God or equivalent ) will help you make it through. i carry a picture of someone i love more than life itself and on the back of it is written " You have choice, She didnt, make it count... " , im at a point in my recovery that just those words are enough to keep me sober... -------------- Do not go where the path may lead, go instead where there is no path and leave a trail. Ralph Waldo Emerson (1803-1882)
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/10/02, 01:06 PM On shoulders days by by putting calves into leg days you can ad in Shrugs or something to do Traps!
GuyIncognito Posts: 63 Joined: 2004/01/10	2006/10/02, 03:49 PM Thanks a lot for the advice, it's very much appreciated. Been out to get plenty of fresh veggies like brocolli, cauliflower, onions (for pasta sauces) tomatoes etc and I am just about to start my first workout in a good while. Ate my first non-junk food meal for a while tonight too! Also, got some multivitamins and am taking care to drink lots of fresh water and fruit juice too. I know it is not always going to be this easy not to drink alcohol and to stick to good food and exercise habits but, then, nothing worth achieving ever comes without effort. There'll be some tough times ahead, I know, through personal experience and through acquaintance with other alcoholics but, with support and determination, I am sure I can do it. :) Gary -------------- Homer? I know no Homer - my name is Guy Incognito You're just a little soul bearing up a corpse as Epictetus used to say.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/10/02, 04:06 PM It's a lot easier then you think, it's only as hard as you make it on yourself!
GuyIncognito Posts: 63 Joined: 2004/01/10	2006/10/02, 08:48 PM That's true enough. John Milton once said something about the mind being its own place and, of itself, being able to make a hell out of heaven or vice versa. There's a lot to be said for having a positive outlook and self-belief. -------------- Homer? I know no Homer - my name is Guy Incognito You're just a little soul bearing up a corpse as Epictetus used to say.