Shit.....Can't Walk....

[nkira]

Yesterday did the hardest leg workout....

Squats ( 15 reps 4 sets)
Leg Press ( 15 reps 4 sets)
Calf Raise ( 15 reps 4 sets)
Seated Calf Raise ( 15 reps 4 sets)
Leg Curls ( 15 reps 4 sets)

It may not seem hardest for the pro's but fu** i can't walk today, hamstrings are killing me, can't even bend my leg back ward....
Getting out of car, chair, ground n bending down all seems funny...and most of the time i end up laughing at my self.... People around me think i am gone crazy ...

I have issue with DOMS and that's what happened, i felt nothing the next day but on third day the soreness hit me like anything.....had to skip cardio.

What can i do to recover fast?

Thanks....
(Don't even ask about sitting on pot condition )

 

[xjohnnyjohnsonx]

if you're sore as fk today just wait til tomorrow..

 

[PreMier]

thats so much volume.. where did you get that program

 

[danzik17]

Just give it time. Maybe do a very light workout for active recovery - even something as simple as just walking on the treadmill or riding the bike a bit. Just something to get the blood flowing a little.

 

[Skib]

when i used to train using a body part split i'd only hit legs about once every 7 days or so and they'd always be sore for days after but now that i'm training them twice a week they're never sore after... it's nice to not walk around looking like i've got a pickle up my ass anymore...

to answer your question just stretch a lot and try taking a hot shower or hot bath... i find that helps relieve some doms...

 

[Built]

Why so much training volume - and why the 15-rep sets? Was this supposed to be a depletion workout?

 

[Merkaba]

Good idea. Next time just beat them with sledge hammers. I mean its all about the soreness right? So if you can't bend your legs, do you think this was a good workout? Heaven forbid you actually end up in a situation where you might need to use them.

 

[nkira]

I am already splurging in hot baths & mostly end up finishing the whole hot water reserve...

Actually i have gym setup at home but lately i was getting too bored working out alone....so i asked my friend if he would accept me at his gym (He owns it plus designs the workout and diet, my workout & diet plan is yet to set). So for the first week he was analyzing my workout like what sets n reps i can do. And to be honest i went a little overboard with the leg workout, especially with squats & leg press.

Well thats the whole story.....

Today a bit better but still got that funny feeling in legs......
Will do some cardio (light) today.....

I am considering taking a mild analgesic as i could not sleep properly the whole night, was not able to change side too.... What is the safest analgesic? I am considering Paracetamol or Ibuprofen or Diclofenac.

Hope todays goes well......

 

[Built]

Take whichever agrees with you.

My first choice is Ibuprofen, but that's just me. Paracetamol (Tylenol here in Canada) doesn't agree with me and I'm unfamiliar with Diclofenac.

 

[nkira]

I did some reading and Diclofenac is used for musculoskeletal complaints...... I am going with Ibuprofen.

 

[Built]

Vitamin "I" can be a very good friend at times like these.

Generally you don't want to drug DOMS (NSAIDs can interfere a little with protein synthesis), but not being able to sleep is a valid exception.

 

[Merkaba]

Nah, suck it up and take your punishment. you'll learn better.


But I go with Ibuprofen also when needed.

 

[nkira]

Built, whats Vitamin "I"? Are you referring to Biotin?

I also considered sucking it up but i have social function to attend & as Skib put i don't want to "walk around looking like i've got a pickle up my ass"

 

[nkira]

1 Tab Ibuprofen 400 mg is already in.........

 

[nkira]

If Biotin is what you are referring to then...

The best natural sources of biotin in human nutrition are swiss chard, tomatoes, romaine lettuce, and carrots. This includes almonds, eggs, onions, cabbage, cucumber, cauliflower, goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.

Yesterday night i had eggs(3 whites), onion, cabbage, almonds & tomato all boiled and lightly sauteed in olive oil ...so i guess i got one dose of biotin already, took my daily multi vit's too.

 

[Built]

Vitamin I = Ibuprofen, favoured among my people ie fossils.

 

[tallcall]

Vitamin I = Ibuprofen, favoured among my people ie fossils.

It is also a favorite of those of us in Martial Arts. I go for a few days on 800-1200 mg doses due to swelling and pain caused by my sparring sessions. I think you can go up to 1600 mg/day without any toxicity.

Ibuprofen is my bestest friend!

 

[nkira]

Aha....feeling much better now....Ibuprofen is the best
As of now feel that i can do the same killer workout again

Thanks Everyone for all the information and help.....

!!!!!!!!!!!!!!!!!!!!!!!!!!All Hail The Ibuprofen!!!!!!!!!!!!!!!!!!!!!!

 

[nkira]

oh man gonna hit the bed, dying for that sound sleep.... Good Night Everyone.

 

[Mudge]

I recommend to everyone to never do huge amounts of volume over what they normally do, that is what causes this. Just as some people try to come back after months of being out of the gym, and do 100% of a normal routine - causes more harm than good.

Massage and maybe the hot tub.

 

[nkira]

I slept like a baby and now feel much much better.....Going for hot bath. Actually woke up 3 hours late guess my body and mind needed that.