how do you get over a bad workout?

  • Posted by a hidden member.
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    Oct 18, 2011 3:52 PM GMT
    From the apex of new personal bests and euphoria to the nadirs of sore and tired muscles and despair....

    I just went to my favorite gym to do chest and shoulders -- my favorite muscles to work. I was expecting to have a great time.

    Warming up with a physioball, I realized something was amiss: I was wobbly doing my pushups with my feet on the ball and only got 8 out my first set, instead of my usual 15 or so. Then I switched to hands on the ball and only cranked out ten, whereas I usually get 15. I was just tired and not into it.

    Didn't do any more sets. I usually do three of each, plus some pushups plus. I finished warming up with light external/internal cable rotations on the Freemotion cable cross.

    I felt dull, torpid and almost left especially when I saw the weight room was full of young women in tight sport bras jumping and lunging and monopolizing all the benches with towels galore and girly-weight dumbbells strewn everywhere.

    I didn't leave though because I was craving the feeling from my last workout in the wee morning hours two days ago. This last workout was glorious with new personal bests lifting the most weight ever with the barbell bench press and the dumbbell shoulder press.

    Despite not being into it, I wanted to touch the heights from my previous workout again. Nothing happening!

    Flat bench sucked as did incline bench, dips, cable fly, and lateral raises.

    I wonder if any of you have workouts like this that suck on the heels of a great workout and, if so, how you get over them? How do you hit the gym again buoyant with confidence?

    I thought weightlifting was generally a linear curve upwards and onwards. These pratfalls along the way are discouraging.

    Help!
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    Oct 18, 2011 4:10 PM GMT
    First of all, hats off to you for using the word torpid. Well done sir.

    Second, c'mon, you're going to have off days at the gym. It's no big deal. Any number of things could have been off. You may have been tired, stressed, poorly fed that day. If it was easy, what would be the point. Suck it up, take a little rest, relax and get back at it.
  • in_this_corne...

    Posts: 704

    Oct 18, 2011 4:22 PM GMT
    I had an off day yesterday. I didn't know what I wanted to do and didn't have the energy.

    I tooled around for about 15 minutes. I did 15 chin ups, about 2 sets of 10 incline bench and 10 tricep dips and about 2 minutes of abs before I was like FUCK THIS.

    I couldn't get into it, I was tired, cranky and here's what I did. I just left. Chalked it up to my body telling me to rest. I'll give it 100% this afternoon. Sometimes you just need a break.
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    Oct 18, 2011 4:34 PM GMT
    My body inevitably retaliates in the gym after only a couple of days of not eating right or not getting proper sleep. I usually know beforehand when it's going to be a "good" workout just by how much I've prioritized my health over the previous 48 hours. Other times it just comes out of the blue, and meh.. bad workout. Not much you can do but say "better next time."
  • HndsmKansan

    Posts: 16311

    Oct 18, 2011 4:37 PM GMT
    We can all have challenging workouts under certain circumstances.
    I've had some where, either I'm ill or coming down with something.. tired or just mentally out of it due to other things happening, either personally or professionally. My reaction.. understand it is a difficult workout and try and do something to make it stand out as successful in your mind and move on. You aren't going to have perfect workouts anyway, due to time restrictions, etc. Do what you can and be positive.
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    Oct 18, 2011 4:58 PM GMT
    Sometimes I feel run down and tired. I'll try to push through the workout but if I just can't get into it at all, I take it as a sign my body needs more rest and I might take a couple of days off. That usually does the trick and I'm ready to come back and hit it hard!
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    Oct 18, 2011 5:19 PM GMT
    Started lifting & running at 16, so through all these years I've had a few work outs that turned out to be sub par. I just chalk it up to being tired, and I'm fine the next day. Give yourself props for at least showing up at the gym on your off days, even if your work out that day was not up to par.
  • daveindenver

    Posts: 314

    Oct 18, 2011 6:12 PM GMT
    It's simple. Go back the next day. Take a man pill. Jesus.
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    Oct 18, 2011 7:32 PM GMT
    daveindenver saidIt's simple. Go back the next day. Take a man pill. Jesus.


    Yes, how dare the man ask for advice.
  • Posted by a hidden member.
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    Oct 18, 2011 7:35 PM GMT
    You can try to hit the gym again the next day. If you're still feeling like you can't keep up with what you can normally do, take a week off. Sometimes, you just can't perform as well as you normally can. I had a GI issue once when I was working out a few weeks ago and I couldn't even get 25% of my workout done...I felt awful. I took that as a sign that I needed to rest. I took the next two days off, focused on eating a clean diet with lots of fresh veggies, and I was fine to go back.
  • Posted by a hidden member.
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    Oct 18, 2011 7:50 PM GMT
    Just move along to the next one. It happens to the best of us.
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    Oct 18, 2011 8:01 PM GMT
    daveindenver saidIt's simple. Go back the next day. Take a man pill. Jesus.


    You might try a chill pill yourself.
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    Oct 18, 2011 11:25 PM GMT
    Thanks for all the feedback. I guess the collective wisdom suggests "off" days happen and the best remedy, after requisite rest, is to hit the gym anew.

    As for daveindenver's suggestion for a "chill pill," I wish I had some such pill. Instead, as the consummate nervouse nellie, I'm perpetually insecure about my gains, fearful somehow that one day's good gains were chimeric and my progress at risk.
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    Oct 20, 2011 7:51 PM GMT
    I dig legs yesterday one day after my bad workout. Decent results.
    Today, however, I tried to do upper body pushing exercises again. And once again I fell short: benched fewer reps, reverted to lighter weights, dipped less, etc.
    I'm guess 48 hours wasn't enough rest after my last bad upper body pressing day. Or three consecutive days left me tired. Whatever the cause, I won't do my upper body pushing again for five days when I'll be with a trainer.
    This is frustrating but, from what I gather from your posts, normal enough.
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    Oct 20, 2011 10:22 PM GMT
    This is SO NORMAL - happens to everyone, i believe.
    I get those days here and there, normally get frustrated to the point of thinking " I'm just too old for this shit" - but i LOVE working out and that will never change. Never lifted a weight or exercised until the age of 40 (mid-life crisis maybe??) - ughhh, if ONLY i knew at age 21 what i know now at age 45 icon_rolleyes.gif
  • Posted by a hidden member.
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    Oct 20, 2011 11:50 PM GMT
    Mondays (day off) great upper body workout
    Tuesdays (day off) great lower body and ab work out
    Wednesdays after work, workout........Ok
    Thursdays morning before work, workout.........worse cause I'm still tired from the late workout the day before
    Fridays after work, workout usually sucks cause I closed at 9 and opened at 9 and maybe got 5 hours of sleep icon_rolleyes.gif
    And so goes the great cycle of life. I still go and figure its better than doing nothing. icon_biggrin.gif
  • IdkMyBffJill

    Posts: 148

    Oct 20, 2011 11:55 PM GMT
    partouse saidThanks for all the feedback. I guess the collective wisdom suggests "off" days happen and the best remedy, after requisite rest, is to hit the gym anew.

    As for daveindenver's suggestion for a "chill pill," I wish I had some such pill. Instead, as the consummate nervouse nellie, I'm perpetually insecure about my gains, fearful somehow that one day's good gains were chimeric and my progress at risk.


    Your word choice is fantastic. :-)
  • Posted by a hidden member.
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    Oct 21, 2011 12:02 AM GMT
    partouse saidhow do you get over a bad workout?
    Rest. A week or so.
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    Oct 21, 2011 12:06 AM GMT
    slow down yall, I'm still looking up torpid