I hit the gym on Saturday and did a killer workout.
Warm-Up
5 min warm up on bike (heart rate 145-160)
Lower Body (mainly free weights)
Lunges (two 10lbs weights) 20x
Dead lifts (35lb bar) 20x
Squats (two 10lb weights) 20x
Calf raises (10 lb weight) 20x
Hamstring curls (40lbs on machine seated) 20x
Traveling lunges (two 10lbs weights) 20x
Dead lifts (35lb bar) 20x
Traveling squats (two 10lb weights) 20x
Calf raises (30lb machine) 20x
Hamstring curls (30lbs on machine on stomach)
Lunges (two 10lbs weights) 20x
Calf raises (10lb weight) 20x
Abs
Rows 10x
Crunches (long and slow holding at the top) 10x
Leg drops (on a counter stool) 10x
Right twist crunch 10x
Left twist Crunch 10x
Feet on ball crunch 10x
Cardio
35 min Elliptical HIIT(High Intensity Interval Training)
1.5 min level 0 slow
1 min level 6 sprint
1.5 min level 0 slow (making sure heart rate gets back to 145 before next sprint)
1 min level 6 sprint
Repeated until I got board, then switching to backwards doing the same intervals. Finishing up with a few forward again. Some on my heals to help my shins, and some on my toes to work my calves. Never holding on unless checking heart rate.
DOMS
The weights really got me this time. I was pretty sore Sunday morning. Today I’m even more sore….My calves, hamstrings, but, and quads are very very sore. DOMS (delayed onset muscle soreness). I’m making sure to get plenty of crabs, protein, and fluids to help aid in the muscle recovery. I would hate to do all that work, and be this sore then lose muscle because my body doesn’t have what it needs to heal.
Muscle Recovery
I did some quick research on muscle recovery and here is what I found….
2 Nutrition Techniques – source PoweringMuscles.com
1) Restoring Fluid and Electrolytes
After water and electrolytes have been fully restored, athletes can switch to water for their everyday hydration needs.
2) Replenishing Glycogen
Most athletes are not particularly hunger right after a workout or competition. For this reason, the most practical way to kick-start glycogen replenishment following exercise is by drinking a sports drink containing carbohydrate and protein in a 4:1 ratio.
5 Muscle Recovery Techniques – source John Berardi
1) Light Exercise During Recovery – Research has shown that performing a few sets of light exercise with the sore and damaged muscles may decrease muscle soreness and increase force recovery (15;16). Both studies used approximately 50 easily performed submaximal contractions in order to promote this effect.
2) Massage – Research has suggested that muscle soreness can be improved with regular massage therapy, however this modality does not appear to increase blood flow or force recovery (2;18;19).
3) Underwater Warm Jet Massage – One study showed that 20 minutes of underwater jet massage therapy 3x per week might help maintain performance capacity during intense training (20).
4) Muscle Compression – In one recent study, a few days of continual compression of damaged muscle tissue decreased markers of muscle damage and increased force recovery (7).
5) Cold Water Immersion – Although few studies have been done with cold water immersion, athletes have reported good results with immersion in cold water for 20 minutes during the recovery period.
When to workout the legs again? – source John Berardi
…(about a 7 -14 days later) the muscle damage stops, the immune system does it’s job, muscle energy is replenished, and the muscle fibers are built back up bigger and stronger than before.
1) Be sure that muscle soreness is completely gone.
2) Be sure that your range of motion has returned.
3) Be sure that your muscle strength is better than it was during the previous workout.
Conclusion/Realization – me again =)
I’ve been drinking fluids and eating protein with carbs but had the ratio wrong for recovery. I’ll switch to a 4:1 for today at least then continue back to my 40:30:30 ratio (Protein:Carbs:Fat) recommended by my trainer for my fitness goals.
I’m masaging my calves right now. I’ll be taking a hot bath tonight after a light cardio. I meet with my trainer tomorrow and we will not be working the lower body in any way. I think I’ll focus on chest, and triceps. I ususaly give my legs a full 7 days until i work them out again, but this time I may give them another week to heal properly.
Happy Monday Everyone =)
January 5th, 2009 at 3:19 pm
Nice job!! Another very informative post as well =) I’ve been reading the “Glutes” special edition of Oxygen and have read a few times that when training the tush you can do it 2 – 3 times per week and most people find 2x to be the best. As long as you’re not killer sore… That’s my plan, attack the rear 2x a week, hopefully that is okay?
Have fun with the trainer!
January 5th, 2009 at 6:08 pm
Stephenie:
“Attack the rear” LOL! I’m pretty sure that’s a military tactic, and those guys are definitely fit =). My rear will be good by tomorrow, but my legs need much more time to heal…hum very interested in the “glutes”Oxygen edition. I get most of my glute work from the 3 flights of stairs to my home, but need to step it up…no pun intended =)
January 6th, 2009 at 9:16 am
The longest I’ve had muscle soreness (DOMS) last was about 3 days. I had my legs so sore once that I could barely go up or down stairs. Too bad I live on the 3rd floor!