Personal Development Community

I did the leg workout and boy did I sweat buckets,it’s funny I seem to hit the wall right near the end of my workouts, sort of feels like all the energy has been sucked out of me. Guess I have to plan more carbs before I got to gym. The leg workout as expected was grueling, ended up going minimum on most stuff to start but like the past 2 workouts I’m sure I’m going to feel it tomorrow, I still cant put my arms above my head and I’m still feeling the back workout and the shoulder workout from 2 days ago.but it feels good

Good job, but don’t hurt yourself.  I agree that you may need more carbs.  Try it and see what happens.

Shawn- How long are your workouts? Rather than try to stuff in more carbs beforehand, you may want to refuel during your workout. Gatorade is the most obvious choice but any simple sugar (like Pepsi, gummi bears or a Fig Newton) will do. You don’t want to go overboard, just a quick shot to help you pick up the pace.

Depending Kevin,shorter one (weights only) 30 to 45 minutes, longer 45 to 70 minutes. But the intensity varies, so far the legs and the chest have been the hardest, the chest workout I will drop the weight on the incline bench,probably 3 to 5 lbs.
The other problem is is that I really haven’t got into the grove of this workout, my weights aren’t set yet and my body is not used to it, but the simple sugars is a good idea, and like you said good to refuel in between.

I’ve never thought of refueling--but I don’t think my workouts are generally as intense as yours. Refueling sounds better than loading up ahead of time since you can use only so much fuel at any one time.

Did shoulders yesterday, my shoulder are good but my hamstrings are so tight hurts every time I stand up, thankfully today is arms!

Shawn, are you stretching? I tended to neglect it until I got fed up with the results of not stretching. I don’t feel like I need it at the end of the workout but then I definitely need it 10 hours later.

Hey Joan I stretch a little, I’m not really making a conscious effort to.

Well Friday was the last day of my first 5 day workout, I think I may have to tweak the program a bit, there are 2 things that bother me, 1-I hate machine curls to me they feel very unnatural, my body just doesn’t work with the machine. 2-doing dips, I tried to do them but my arms were not having it, I even tried the dip machine and still didn’t feel it. So for now I will replace those 2 exercises with some thing else. For now I’m just relaxing until Monday.

Why don’t you try consciously stretching? It might improve how you feel later. Also, it should help flexibility a bit.

What was the problem with the dips? Do you mean that it didn’t feel like you were doing anything?

Enjoy tomorrow.

Hey Shawn - sorry it’s taken me a bit to catch up on your brand new thread.  It’s so good to see you back here. 

I was listening to a podcast earlier today and Scott talked about the fact that DOMS is always bad when you get back into exercise after taking a break.  Is that the case with you or is is just a new program? 

I like Kevin’s idea of refuling during a workout, but maybe a whey drink with the proper amount of carbs would be beneficial.  I will sometimes have a liquid nutrition drink if I am doing a long workout (full weight session + cardio back to back).  Liquid form is important so it can be absorbed quickly and used by your body easily.

Take care

Hey Shawn. Good to see you back. I like your approach this time. Should be a gooder.

Hey Catherine and Derek, thanks for dropping by! Joan, the dips are a problem because after I have done all the exercises I have nothing left,dips can be a pretty intense exercise. Probably going to change the machine curls for 21’s and find a killer triceps exercise to replace the dips. I’m going to look up some stretches tonight.

shawn - 19 January 2009 11:55 AM

Hey Catherine and Derek, thanks for dropping by! Joan, the dips are a problem because after I have done all the exercises I have nothing left,dips can be a pretty intense exercise. Probably going to change the machine curls for 21’s and find a killer triceps exercise to replace the dips. I’m going to look up some stretches tonight.

21’s! Love those, they were another fitness magazine find for me.

Malama Pono,
Jeff in Hawaii

Nice job Shawn. What are 21s?

Hey Jeff,Roder, welcome to my thread! A 21 is a bicep exercise,made up of 3 different bicep curl positions, starting from below your hips,weight is 90 degrees to the ground,you bring the weight up parallel to your hips 7 times, then you curl from your hips to your shoulders 7 times,last 7 is from first starting position to to your shoulders 7 times, 21 reps in all. Choose a light weight, you will feel it at about 13 to 16 reps.

Thanks for the description of the 21s. I was wondering what they were.

My pleasure Joan! Did shoulders today, actually dropped some weight in an exercise to be able to complete the workout, I might want to bump it up a bit more, 5lbs maybe. Funny thing happened to me on the treadmill,just above my ankle my calf started tightening up, I made it 27 minutes on the treadmill before i stopped. Had heck of a time walking home,thank goodness it wasn’t freezing.

Shawn, Take care of that calf buddy!  Great workouts by the way

Good job, Shawn. Sounds like you had a “Charlie Horse.” Stretching and massaging should help get that kink out.

Hey there, Shawn:

Remember Ada ... AJ.  She helped me through this calf-pull business by suggesting that I needed to help the muscle recover regularly after exercise ... a glass of chocolate milk or a banana or her favourite ... a PB&J;sandwich.  I hope you’re also putting some fuel into your body before your workouts. Good job on making it through the workout.  And, dang! That would have been a killer walk home.  I expect you’re already seeing signs of winter’s weather changing with more hours of sunlight. Keep on, keeping on!