out of shape hs athlete

[codykay2]

3 years ago i was an all-area football player/ not too shabby wrestler... before i got injured i was weighing 148 with 7% body fat. my bench 205 squat 350 leg press 700+ could run 2 mile in about 13-14 minutes...

Since i got hurt in high school (partially torn mcl in football and torn rhomboid in wrestling) i have completely let myself go

I have been a fan of mma since the originol ufc 1 and rememer watching it on tape when it first came out. Recently I have really wanted to start training in bjj but before i did i wanted to get an idea of how much my fitness level had fallen off

Unsurprisingly i was out of shape but it was too the point that i think i want to lay off of bjj until i wouldnt gas quickly...

currently i weigh around 180 i went to the gym for the first time and benched 165 as max and can only get my leg press up around 350. the killer was running where i could only run a half mile before i gassed... I have a fairly state of the art gym at my disposal and am willing to take any type of advice on training regimine/supplements that will help speed me up in getting back in shape...

i realize i won't go staright back to where i was within a month but i am willing to take any advice

[woogie12]

What's a rhomboid? Isn't that a shape? Serious question.

[Girljock]

http://en.wikipedia.org/wiki/Rhomboid_major_muscle

I"m assuming he's talking about that...and not the shape ....

I would run for cardio...a mile ..even if you have to walk part of it...do it. When you can do that...doesn't have to be comfortably, but you can do it....like in two weeks...move up to two miles. Get decent at that, then you can decide where you want to go from there...

hit the gym
eat right and drink water.

[codykay2]

yes it was indeed that muscle... 3 matches going on in a tournament... 2 stopped rounds by a bell the other by a towel being thrown in the middle...

i was riding the guy (wrestling term) but saw the towel get thrown in... as i stand up my opponent jerked me straight down by arm... aparently it looked freakishly bad and my teamates were yelling...

my adrenaline allowed for it not to hurt for awhile but a couple of hours later it became obvious it was season over.. the muscle kind of just stuck out...

i cant golf more than one round a week without pain (no loss) but with that in mind i really am looking for any advice on a quick get back in shape plan that isn't the ross one if possible

[heritagemma]

don't max out too much. it's not good for your body. i would suggest doing cardio and watch your diet. implement weights to increase muscle mass to burn more calories while resting.

[woogie12]

Dammit, I see that everytime I walk past this machine in the gym. I'm a moron.