The aftermath!!!!

Bambalina22

Hi all, so I basically started my "new outlook on life" 6 weeks ago (a week off because I was on holiday...) and joined the gym.

For the first 4 weeks I went to the gym 4-5 days a week doing the usual cardio and a couple of machines, not really knowing what to do ect.. Went on holiday for a week put back on the 4lbs I lost (I am aiming for 4lbs a month as this I feel works for me... and I am okay putting it back on because I was on holiday but I have no more breaks planned until the end of November now.)

Anyway back from holiday, had a bug so first day back at the Gym was on Thursday, this time however I hired a PT for my session (will be meeting once a month as that's all I can afford to switch out workouts.)

So we did 20 mins walking fast on treadmill on an 8 incline, then strength training circuits...
3 sets 12 reps 5kg Bicep curls each arm , 3 sets 12 reps of holding up and down 10kg barbell from chest to above head (Don't know the tech name) and 3 sets 12 reps of holding one 7.5kg dumbbell above my head lowering it down my back (Again cant remember the correct name..)
3 sets 15 reps of 10kg barbell squats, 3 sets 30reps of 5kg each hand back lunges and 3 sets of 15 reps each leg holding a barbell on my shoulders and stepping on to a raised step..
3 sets of 15 Russian twists, 3 sets of 12 raised plank "mountain climbers" (Remembered that name..) and 3 sets of 15 side drops
Followed by 10 mins on cross trainer. As of Monday I will be following this routine 3 times a week (Mon, Wed & Fri) and doing cardio on the rest days Tues & Thurs. No exercise over the weekend.

2 days later from this session AND I STILL CANT MOVE without looking like an 80 year old granny and feeling that I am on fire....EVERYTHING hurts! How the heck am I going to do the cardio days let alone recover for the next circuit session...

Please tell me how you guys cope with the "aftermath" of a tough workout session

Btw - 191lb female @ 5ft 7.5 looking to drop 40-50lbs

Thanks

Karen_can_do_this

Gotta love the DOMS (delayed onset muscle soreness)
You'll actually find that going back to do it again will get blood flowing into the muscles again. It'll feel a bit better.

Congratulations on working with a pt and yay for getting into it!! Maybe send him/her a text to ask about cardio or training while this sore. Just as a precaution

slaite1

Sounds like you did a lot of new stuff, so being very sore is pretty common. DOMS is not fun-especially on legs! Lunges ALWAYS make me sore for days. Try to walk everyday so you don't stiffen up too bad, and once you can move like a normal person get back in the gym for some cardio, and then ease back into the routine. It will get better with time.

Are you doing the exact same routine 3x a week?

Bambalina22

slaite1 wrote: »

Sounds like you did a lot of new stuff, so being very sore is pretty common. DOMS is not fun-especially on legs! Lunges ALWAYS make me sore for days. Try to walk everyday so you don't stiffen up too bad, and once you can move like a normal person get back in the gym for some cardio, and then ease back into the routine. It will get better with time.

Are you doing the exact same routine 3x a week?

Hi, yes same routine for a month then a new one, basically we agreed that first we will "lean me out" then get me stronger...
Oh yes all new exercises when I first joined and was doing my "routines" I was a bit sore but nothing like I am today which makes me wonder exactly what I was doing on my own to not feel like this

Bambalina22

mrsfitzyv8 wrote: »

Gotta love the DOMS (delayed onset muscle soreness)
You'll actually find that going back to do it again will get blood flowing into the muscles again. It'll feel a bit better.

Congratulations on working with a pt and yay for getting into it!! Maybe send him/her a text to ask about cardio or training while this sore. Just as a precaution

Thanks, it was my idea to do the cardio on the rest days and he did say if you can manage it... (I guess even though I want to lose a 1lb a week secretly I would like it to be faster without sacrificing calories...) but tbf we will see...

ohmscheeks

For me, stretching the muscles that hurt (holding poses for like 20 seconds) helps and a nice hot soak helps me too.

bmchenry02

Get a foam roller! It will be uncomfortable at first but you'll learn to love it. It helped me tremendously.