06/28/2009 - bob

The Reality of Getting Back in Shape

All day I wondered why I felt so tired, so wiped out, so sore.    I had changed the routine a little bit.  Instead of the clean I substituted an upright row.  My elbows have been aching, and I thought the clean motion might be responsible.  Actually, not warming up enough might be playing a big role….  Thinking about it, I suppose increasing the weight I use for the clean might have also played a part.  For all I know it could be the arms of the chairs in which I sit when I blog pressing on my tendons “just so.”

All things equal, for whatever reason, my elbows have been aching a little, so something had to give.  I wanted to sub another compound exercise  for the clean, and settled on the upright row.

I’ve read all about “muscle confusion” and “turbulence training” and even DelMonte talks about switching up routines.  I didn’t figure I’d change the routine until I finished with the 12-week-transform-your-body-routine…  You know, try to power through to measure “before” and “after” results of that one routine…  but I couldn’t figure out what kicked my butt so badly.  Today was one of the days I dreaded when I used to think about getting back in shape… sore, achy everywhere, tired.  We had a bug run through the rest of the family this past week, so I thought I might be getting sick.  For all I know I am, but my shoulders really ached with soreness today.

Then it dawned on me… besides being the end of the first week of doing 4 sets of 10 reps for each exercise of the super set, I wanted something different to work obliques… side crunches didn’t seem to be doing it for me.  so I had added twisting cable pulls.  I had forgotten.  I had seen the exercise in one of DelMonte’s promotional videos.

I had gotten a false sense of security with compound exercises, and added another for obliques.  It might have been a bit much.

I did two sets for each side, since it was the end of a very tough workout.  That explains a lot of soreness.

I don’t think I mentioned this yet, but when I went back to look through the original videos, I realized I had been missing a couple of important details about doing the routine.  Off the top of my head, I think I was supposed to do three sets of 15 for only two weeks, or maybe three, then go to 4 sets of 10 for two weeks, then to 5 sets of 5.  It took me and my wife three full weeks to get to the point we could even finish the superset routine 3 times.  So we’re a little “behind schedule.” No big deal, though, progress is still huge.  Yesterday I got two sets of ten dips followed by two sets of 9.  Never would I have believed you if you told me I’d be able to do 38 dips in one day.  So, there is progress.

One more week of 4 sets with 10 reps each exercise… Still don’t have the diet thing down, but still making progress.

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Bodybuilding over 40 / Get In Shape / Getting In Shape Butt / Chairs / Compound Exercise / Compound Exercises / Delmonte / Elbows / False Sense Of Security / Getting Back In Shape / Little Bit / Muscle Confusion / Muscle Training / Sense Of Security / Shoulders / Side Crunches / Sit / Tendons / Turbulence Training / Upright Row / Workout /

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