Rebounding from a Bad Day at the Gym

  • OutOfEden

    Posts: 100

    Oct 09, 2007 9:20 PM GMT
    I just got back from the gym, my routine today was the 12WkStrength Week 3 Day 1, Chest exercise focused. It was probably one of the worst days I've ever had at the gym. I had to drop my weight levels down on almost every exercise, my shoulders were exhausted way before I got the workout to my chest I wanted. I had to put away the 40lb dumbells for the dumbell press and use 30s!! It was all very frustrating and even embarassing. I don't know why I just couldn't handle it. Saturday and Monday were my two Off/Cardio only days for week 2, Sunday was Bicep/Tricep and I added in some oblique stuff.

    What I really want to know is recommendations for recovery from a bad day at the gym so that tomorrow is better, and next week those exercises are stronger. Any tips on exercises, diet, rest, that you've found help you get back on track faster or smoother, please share!

    Thanks!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 09, 2007 11:32 PM GMT
    maybe you can take some time off from the gym. Taking a break once in a while and also making sure you sleep 8 hours a day probably will help. Otherwise, just shrug it off as one bad day out of how many good ones.
  • iHavok

    Posts: 1477

    Oct 10, 2007 12:37 AM GMT
    I know it will seem like I'm braggin, but stick with me. :-) it makes sense in the end.

    I had the BEST day at the gym today. I feel so PUMPED and great today! I can't help but wonder if breaking up my lifting with five minutes of cardio every two exercises wasn't a nice change from my normal routine. I'm worn out and shakey still, but the work out left me FULL of endorfriends!

    I was a lil worried, because yesterday's work out (and here's where it shows that i'm not just a braggart) left me aching and sore and barely able to sleep but for exhaustion last nite.

    So, in my humble and limited experience, just shug it off. Tomorrows a whole new day, which could be the best work out you've had in a while! :-)
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2007 1:25 AM GMT
    Take a few days off and go pig out / get trashed.

    You'll come back stronger than ever.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2007 1:26 AM GMT
    It's endorphines, by the way.
  • liftordie

    Posts: 823

    Oct 10, 2007 1:42 AM GMT
    it is called biorhythms. some days u are tarzan and some days u are jane!! workouts are affected by stress level, exhaustion, diet, u name it. anything that can affect any part of your day can definitely attack your workout too. tomorrow is another day. the way i look at it, u went, u saw, and IT kicked ur ass. lol but u showed up and as long as u give it your all no matter how much that is that day, u have ACCOMPLISHED!!!
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2007 2:23 AM GMT
    Definitely take a break. I used to work out when I was sore and had to do stuff like that, while its good if you're trying to 'leanify' yourself, I wouldn't suggest it if you are trying to put on muscle.

    I used to swim in college, and we would swim 12 hours a week plus 8 hours of dryland and weights. It was stupid. All we would be was sore and while it does kind of work in its own way, most guys can't dedicate 20 hours a week to working out.

    I sort of think that if you spend anywhere between 10 - 17 hours working out (as in hard working out not just doing a set or two every five minutes) that your body just doesn't understand what to do... as it has to be strong, but build endurance...

    So it gets as confused as you might be from reading this post. Not real productive, and definitely not worth the time you're spending working it out.
  • iHavok

    Posts: 1477

    Oct 10, 2007 2:43 AM GMT
    I'm aware the actual term is endorphines... I just thought endorfriends sounded much much more fun.

    but thanks for the attempted assist.
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2007 3:36 AM GMT
    yeah. I like endorfriends better.
  • OutOfEden

    Posts: 100

    Oct 10, 2007 3:38 AM GMT
    Owl, BH, Ordie, Chucky, and 11 thank you for the advice! Coming home tonight to see some replies really was great and regardless of why today was so bad, I definitely feel better about tomorrow's potential. Really do appreciate the boost! (I'll watch for that Endorfriend rush too!)
  • Posted by a hidden member.
    Log in to view his profile

    Oct 10, 2007 5:01 AM GMT
    ewok.jpg


    Endorfriend?
  • OutOfEden

    Posts: 100

    Oct 10, 2007 9:01 PM GMT
    Well, I got a full 9 hours sleep last night, had a healthy lunch and waited a full hour before exercising. I still hit failure sooner than before but I was working at full weight levels so I was much happier with today's routine. In an effort to stave off exhaustion I switched between Lat/Back to Abdominal exercises even though today called for supersetting the alike areas. Thanks everyone for the advice and encouragement!! Only a week from Friday for the 4 week update photo!
  • HndsmKansan

    Posts: 16305

    Oct 10, 2007 10:05 PM GMT
    I occasionally have days like that, I had one on Sunday when I was at the gym... it was a struggle just to complete some of the basic things I do... and I hate it as well.

    But I think it all needs to be kept in balance and perspective. Your making progress. I know I have which is exciting. Some days will be like that.. and some turn out to be awesome when I also didn't expect it! I think the fact you care enough to be doing it says volumes. I agree with most of what was said above, don't get so uptight, but rather rejoyce on what you have achieved so far and the efforts you know are important to employ here.
  • iHavok

    Posts: 1477

    Oct 17, 2007 2:36 PM GMT
    Nice Chewey! Very nice!
    :-)

    I had a shitty day at the gym on thursday last week. I was struggling just to focus and get thru my routine. I hated it.
    Friday though, was back to feeling great about my work out.
    shrug. I guess my only words of advice are, no bad day lasts forever...
  • MikemikeMike

    Posts: 6932

    Oct 17, 2007 3:24 PM GMT
    OOE,
    We all have lousy days at the gym. No one has perfect workouts everyday. The important thing is that you stay with it!! Don't give up on your fitness goals.icon_smile.gif
  • OutOfEden

    Posts: 100

    Oct 24, 2007 3:51 AM GMT
    After taking a hiatus to travel and take care of some reports I started back on the routine yesterday (I e-mailed the creator MIKE for recommendations on reintegrating). I think the extended rest did wonders, I was at almost double weight for all the same exercises that had me frustrated at the time of the thread start. It really was just cyclical and needing some recovery time. Again, pictures will be a little delayed but I'm pretty thrilled with how things are so far icon_biggrin.gif