Message from @wolfwood

Discord ID: 404843892626948096


2018-01-22 00:33:24 UTC  

That'd be nice!! I'm going to just have to set a weekly goal and play it by ear week by week. I like to have a set schedule but it's looking like life isn't going to allow it for awhile

2018-01-22 03:28:44 UTC  

Hey guys, I recently got a gym membership, but being completely uninformed on say...workout routines...I wanted to pick your brain a little bit.

2018-01-22 03:30:37 UTC  

I'm completely out of shape in part due to sedentary work environment and general lifestyle. Starting out, I was on the treadmill for about 45 min mostly with walking and inclines (its "fat burn" program) and then at the end I did some jogging for about 5 min before my feet were dragging.

2018-01-22 03:31:24 UTC  

Afterward I used some resistance machines for arms and legs, and did weights for a short time alternating between arms.

2018-01-22 03:32:07 UTC  

I was sore for maybe 3 days.

2018-01-22 03:32:35 UTC  

Is it advantageous or harmful to do a workout when you're sore?

2018-01-22 03:34:15 UTC  

@wolfwood It depends.

You need to be able to tell the difference between "sore" and injured. If you are new to this, then you want have the experience to know the difference.

2018-01-22 03:35:13 UTC  

Personally, I'm a fan of routines. If you did a 3 day per week workout schedule, you'd have plenty of rest days.

2018-01-22 03:36:10 UTC  

It was my arms that were sore, in that if I stretched them out, there was a post-workout burn for those three days. But I wouldn't say injured.

2018-01-22 03:36:42 UTC  

Nothing sharp.

2018-01-22 03:37:25 UTC  

Stretch out plenty afterwards. doing cardio(running for me) after lifting gets your blood flowing and helps to carry the lactic acid from your system. Which helps with soreness.

2018-01-22 03:37:28 UTC  

For the resistance machines I made a point of not racking anything too heavy.

2018-01-22 03:37:59 UTC  

Just did a weight I could handle in 3 sets of either 8 or 10

2018-01-22 03:38:25 UTC  

Coming up to the "failure" point

2018-01-22 03:39:50 UTC  

There's a zillion different workout gurus out there. Find someone you believe is worthy, and who has accomplished what you want to do.

For me, Mark Rippetoe was my go to source for info for the first 6 months I was in the gym.

2018-01-22 03:40:52 UTC  

Based on your tip, I will try to do the more vigorous cardio after the resistance, in order to prevent muscle soreness...

2018-01-22 03:43:13 UTC  

Another issue is that my available times to work out are either a] on my two days off, or b] after work. There is no way I can do it before work, I have never been a morning person, and that is a habit I will not be able to break. So that leaves after work...but I usually get home tired and very hungry (especially w/ these salad lunches). Of course, if I eat my normal dinner, I can't work out afterwards. Should I just have a small snack, work out, then go home and have dinner?

2018-01-22 03:44:11 UTC  

That's your call man.

It's your goals, your body and needs to be your motovation.

2018-01-22 03:44:48 UTC  

I'm a wake up 1 hour earlier than necessary to get the gym done kinda guy.

2018-01-22 03:45:05 UTC  

I'm a "hit the snooze button as much as I can" guy

2018-01-22 03:46:42 UTC  

And a night owl. I get a big energy boost a few hours after dinner.

2018-01-22 03:46:54 UTC  

No energy in the morning.

2018-01-22 03:48:15 UTC  

Experiment with your schdule, meal times, etc.

Find what works, and make it a routine.

If you can get yourself into a routine, it is much easier to keep the routine.

2018-01-22 03:48:43 UTC  

That's the rub

2018-01-22 03:48:50 UTC  

Trying to figure out the best schedule.

2018-01-22 03:49:05 UTC  

If I did have a pre-workout snack instead of dinner, any suggestions

2018-01-22 03:51:55 UTC  

I dunno man.

2018-01-22 03:52:03 UTC  

Btw I'm going to try to translate this starting strength routine page into a worksheet that I can check off...

2018-01-22 03:55:07 UTC  

Starting strength is about getting measurably stronger over time... While building experience in the gym. Learning your strengths/weaknesses and your preferences and strategies needed to get there.

I did the starting strength plan for 6 months when I started. I gained 20 lbs, and a solid foundation.

2018-01-22 04:03:36 UTC  

Thank you for the advice

2018-01-22 04:05:29 UTC  

I need to lose 20 lbs, lol

2018-01-22 04:38:51 UTC  

@wolfwood You're very welcome.

2018-01-22 06:14:27 UTC  

I will probably have to start with just the bar, lol - apparently they are ~41 lbs?

2018-01-22 06:14:36 UTC  

Gotta learn these lifts

2018-01-22 13:12:00 UTC  

45

2018-01-22 17:25:01 UTC  

If you're only just getting back into lifting, soreness after your first time hitting each muscle group will leave you with DOMS for about 3 days max.

2018-01-22 17:25:20 UTC  

Getting right back in and working those muscles again per a hopefully good routine like SS or SL will help out.

2018-01-22 17:26:58 UTC  

@wolfwood I went ahead and googled an SS spreadsheet for you to either use or use to help make your own. https://docs.google.com/spreadsheets/d/1y1BILLe7gMbNzQzm00SGlnynb8lJgTC0wDIRORTJ3cY/edit#gid=0

2018-01-22 17:27:17 UTC  

Looks like it has a calculator for your %'s as well as the logbook portion of it,

2018-01-22 21:04:03 UTC  

What pre-workout do yall use