overreaching

[Damaged_1]

Just getting back into working out seriously...plan on taking on bodybuilding as a lifestyle change. I figure 39 is not too late to get going...but it's been 15 years since I hit a gym.

I am on week 2, and last week I did 1 mile on the treadmill and followed it with a light session (like 2 sets of 8) on key areas on the machines each day. Same this week, but started moving to complex movements. I am going to revamp my whole approach after reading the stickies here. I have rested the last 2 days to recoup...

In the meantime, I am wanting to go do upper push tonight, but my tris are still hurting like hell from Monday (yes, I am that bad out of shape.) Not as bad as my quads (couldn't sit down yesterday...more like falling down into a chair).

I assume even on light duty I overreached a bit...should I just push through the pain and go tonight, or am I doing harm? Trying to get used to moving again, and want to do this right...

Thanks in advance.

 

[ovr40]

i find that if i kill my tris on military press mon, they are still sore for bench on fri and i ussually concentrate on chest instead of more tris.ifeed and rest them and let them grow, if they're still really sore how productive would it be anyway, work around it, there's always other things to do.just my 2 cents, everybodys different

 

[Damaged_1]

Thanks ovr40

I'm all for working around or through pain...just trying to make sure I don't do something stupid and injure myself since it's been so long.

 

[ovr40]

if thet're still sore, they're still healing. there's a big difference between pain and soreness, one indicates an injury

 

[Damaged_1]

I would classify it as quite stiff, with soreness. I have full range of motion, but it is very tight. There is no point where it hurts so bad I can't do a full range of motion.

I would assume that is sore instead of pain.

Going to go hit the upper push tonight..still going easy on the weight (like, benching 70 lbs...again, just trying to "knock the rust off"). Hope to have a real diet and workout plan worked out by the end of the weekend...lots of great info on here! It's amazing how much I didn't know that I didn't know.

 

[ovr40]

people here are awesome, and everyone starts somewhere, welcome aboard

 

[Damaged_1]

Thanks man!

 

[Anabolic5150]

If you are still "sore" from a previous session, I think it's ok to train if you can make adjustments to do so. If you are "in pain", then you are going to make an already bad situation worse. When I went back to the gym at 40, I trained 2, sometimes 3 days a week for about 6 weeks. I used mostly dumbbells so that my tendons, ligaments and stabilizers were able to work and strengthen to. After that, I trained 4-5 days a week for five plus years and never had an issue with soreness. Now, at 51 it's 3 maybe 4 days a week with weights. This is a marathon, not a sprint. You'll get there, but only if you can train.

 

[Damaged_1]

Thank you for the feedback...that's basically what I did...focused on what I could do without pain tonight...need the 2 day break before I do lower for sure, but the upper push went great.

I can't believe how much better I feel already after just barely starting back (with next to nothing for weights even). Right now, I am focusing on getting my routine set, my diet dialed in, and my form good...I hope to start pushing the limits on weights in another 2 weeks.

I am in this for the long haul.

 

[Anabolic5150]

A bit more advice if I may. Get your diet right first, it will make or break you. Then training with good form, you can get a bit loose with heavier weights, but don't worry about that now. Last, leave your ego at the door in regards to the amount of weight you lift. Progression is the key, heavy is only relative to you and no one else. And enjoy this, it's addictive!!

 

[Damaged_1]

A bit more advice if I may.

Two things about me...

1 - Ego is not an issue. I am in this to do it right, and get results. NOT doing this to show how much I can lift in front of others.

2 - I always welcome advice!

Just an FYI, I went from 254 down to 216 in the last four months doing the low carb diet. My goal is to get to under 10%, and build up from there staying lean.

I can be as regulated and disciplined as need be (I have that sort of personality...obsessive), and am studying the diets listed here and elsewhere to get a solid 6 meal per day gameplan (low carbs). I started with whey and flax oil today...will look at other options later, but I figure I have plenty of room to grow with proper diet and routine for now.

By Monday, I will have my meals prepped and ready in individual containers for each day, and my whey pre-mixed and chilled. Also plan on doing the "upper-push / off / lower / off / upper-pull / 2 off" routine.


Again, please feel free to offer any advice you can...I just want the best results, and am open to what is required to get them and keep them.

 

[Anabolic5150]

I like your attitude, if you need any help I'm here. I would advise against pre-mixing whey though. Just mix it as needed, get some shaker cups to carry with you.

 

[Damaged_1]

Thanks man!

Just for education...why the no on pre mixing whey?

 

[Anabolic5150]

From what I understand is that it tends to denature. Others may have better, newer info but that's what I know. I just carry a shaker and a bottle or two of water, put my protein in baggies. Easy.

 

[Damaged_1]

Sounds like a plan...I can do that!

 

[ponyboy]

Thanks man!

Just for education...why the no on pre mixing whey?

Mostly because it congeals and gets nasty.

As you go your body will adapt better to the weights so you can play with your rest periods a bit, and take the time to try different things like amounts of sets and rep ranges to find what your body is comfortable with and can allow you to make progress without risk of injury.

LKike ovr40 said, there is a difference between "good workout" pain and "ow, quit it!" pain.