First time weight training in over a year...

Discussion in 'Strength & Conditioning' started by Detectorist, Aug 13, 2019.

  1. Detectorist

    Detectorist

    Messages:
    24,866
    Likes Received:
    15,837
    Joined:
    Jul 16, 2008
    Location:
    Missouri
    #1 Gone through cancer surgery, chemo, corrective abdominal surgery, and uncontrolled blood sugars. Not to mention two auto accidents with both cars totaled. However, I still have my rugged good looks and charming personality. ;) Time to take my life back.

    Tueday, 8/13/2019

    OHP Bar only 2X4
    Squat Bar only 2X5 Add 10-20lbs.
    Deads 90 Lbs 1X5 Add 10 Lbs

    Started using a lifting belt as the surgeon suggested. Still getting used to it. It needs to be tighter.
     
    Last edited: Sep 11, 2019
    Jeff S., SouthVA, UH Go Bows and 11 others like this.
  2. Pistolay

    Pistolay Wut?

    Messages:
    2,114
    Likes Received:
    4,396
    Joined:
    Jan 4, 2018
    Location:
    New Hampshire
    It comes back fairly quickly if you just keep at it. Good luck.
     

  3. alien1

    alien1

    Messages:
    316
    Likes Received:
    211
    Joined:
    Sep 23, 2014
  4. Pteridine

    Pteridine

    Messages:
    1,125
    Likes Received:
    2,463
    Joined:
    Feb 1, 2017
    Location:
    Not far from Dorothy Six
    Go slow. Overdoing it can cause muscle damage and lead to kidney problems.

    Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from the death of muscle fibers and release of their contents into the bloodstream. This can lead to serious complications such as renal (kidney) failure. This means the kidneys cannot remove waste and concentrated urine.Mar 13, 2019
    Rhabdomyolysis: Symptoms, Causes, and Treatments - WebMD

    https://www.webmd.com/a-to-z-guides/rhabdomyolysis-symptoms-causes-treatments

    muscle tissue breakdown results in the release of a protein (myoglobin) into the blood. Myoglobin can damage the kidneys.
    Symptoms include dark, reddish urine, a decreased amount of urine, weakness, and muscle aches.
    Early treatment with aggressive fluid replacement reduces the risk of kidney damage.
     
  5. NMG26

    NMG26

    Messages:
    12,685
    Likes Received:
    7,462
    Joined:
    Jul 24, 2010
    Location:
    Colorado
    Glad to hear you taking care of you
     
    bdcochran likes this.
  6. DrVlad

    DrVlad Millennium Member

    Messages:
    793
    Likes Received:
    1,468
    Joined:
    Aug 4, 1999
    Location:
    LA , USA
    Get on a supplement called CoQ 10. Its a validated recovery supplement. We use it to combat the myalgia side effects in people on statins, the cholesterol lowering drugs.

    People over about 35 lack enough of this to foster good muscle recovery after exercise.

    Buy 200mg tablets, take one each evening.
     
    Detectorist likes this.
  7. Detectorist

    Detectorist

    Messages:
    24,866
    Likes Received:
    15,837
    Joined:
    Jul 16, 2008
    Location:
    Missouri
    Saturday, Aug 17, 2019

    Squats 3X5 65Lbs Add 10-20 lbs
    Bench 2X5 50Lbs Add 5-10Lbs

    Short workout day. Had the damn flu this week. Still getting used to using a lifting belt.
     
    bandsaw likes this.
  8. PhotoFeller

    PhotoFeller A swamp dude

    Messages:
    10,208
    Likes Received:
    9,139
    Joined:
    Nov 18, 2010
    Location:
    SW Florida
    You’re an inspiration, you tough SOB!!! Keep on keepin on!!
     
  9. Detectorist

    Detectorist

    Messages:
    24,866
    Likes Received:
    15,837
    Joined:
    Jul 16, 2008
    Location:
    Missouri
    Thursday, 8/22/2019

    OHP bar 3X5 Add 2 Lbs
    Squat 85 Lbs 2X5 Add 10 Lbs
    Deads 105Lbs 1X5 Add 10 Lbs.

    Been busy. First time this week able to get to gym. It is a slow process, for sure.
     
    bandsaw likes this.
  10. bdcochran

    bdcochran

    Messages:
    9,882
    Likes Received:
    8,513
    Joined:
    Sep 23, 2005
    Location:
    Los Angeles
    Good luck.
    A board member of my local YMCA was a weight lifter. He was in his 90s. Very buff. Had been lifting since the 1930s. He was consistent and realistic so he never quit lifting.

    My attitude is that I have had a good day when I complete all of my Kaiser suggested exercises. Also keep a sense of humor. I am at a dance and a woman comments to another woman, "isn't he cute?" The woman (my girlfriend) responded: "My boyfriend is always cute!" That should be your goal!
     
    PhotoFeller and Detectorist like this.
  11. Detectorist

    Detectorist

    Messages:
    24,866
    Likes Received:
    15,837
    Joined:
    Jul 16, 2008
    Location:
    Missouri
    Sunday, August 25, 2019

    Squats 3X5 85 Lbs. Add 10 bs
    Bench 3X5 60 Lbs Pain in left shoulder Add 5-10 Lbs
    Deads 1X5 115 Lbs Add 10 Lbs.

    Moving right along...
     
  12. Detectorist

    Detectorist

    Messages:
    24,866
    Likes Received:
    15,837
    Joined:
    Jul 16, 2008
    Location:
    Missouri
    Who are "we"? Are you a Doctor?
     
  13. ashecht

    ashecht

    Messages:
    2,045
    Likes Received:
    777
    Joined:
    Feb 10, 2010
    Location:
    Charlotte NC
    Just don’t go crazy. Remember every marathon begins with a single step
     
    Detectorist likes this.
  14. G26-Has-my-6

    G26-Has-my-6

    Messages:
    7,440
    Likes Received:
    16,524
    Joined:
    Nov 29, 2017
    Location:
    Twin Cities, MN
    This

    it will hurt a few days later, but be persistent.

    I suggest a push, pull, legs, rest training split (Monday push exercises, Tuesday pull exercises, Wednesday legs, Thursday rest, Friday repeat)

    and pinch those shoulder blades together and arch that upper back a little to protect your shoulders with the OHP. shoulder impingement is a painful thing to experience.
     
    oldmick likes this.
  15. oldmick

    oldmick

    Messages:
    1,338
    Likes Received:
    2,755
    Joined:
    Jan 14, 2009
    Location:
    Ohio
    Not sure anyone recommends this exact workout but I like the following:

    Day 1 push and cardio (light weights/15-20 reps, 3 sets)

    Day 2 cardio only

    Day 3 pull, legs, cardio (same reps/sets as above)

    Repeat

    Combined with low carb diet, limit carbs to 45 grams per meal

    That said, I’m probably much older than the OP, in my 70s
     
  16. Detectorist

    Detectorist

    Messages:
    24,866
    Likes Received:
    15,837
    Joined:
    Jul 16, 2008
    Location:
    Missouri
    Exactly. I’m enjoying the journey.
     
  17. ashecht

    ashecht

    Messages:
    2,045
    Likes Received:
    777
    Joined:
    Feb 10, 2010
    Location:
    Charlotte NC
    I’m 58 years old, and had never lifted a weight until I was 47. I now go 6 days a week because I can’t stay away. I’m in the best shape of my life
     
    ILeft, R.B. Riddick and Detectorist like this.
  18. Geeorge

    Geeorge Sarcasm Inc.

    Messages:
    13,775
    Likes Received:
    8,883
    Joined:
    Jul 4, 2004
    Location:
    South Irvington,Indiana 46239
    If you have lifted before you know how it's supposed to feel so just take it slow and easy, I was off 16 months with 3 rotator cuff surgeries and it took a few years to get it all back
     
    Detectorist likes this.
  19. fastbolt

    fastbolt

    Messages:
    25,098
    Likes Received:
    25,998
    Joined:
    Jun 9, 2002
    Location:
    CA Central Coast
    Enjoy it, but go slow and give your traumatized system time to remember how to regain its former exercised state of being. After my cancer surgery and chemo regimen one of my docs reminded me that my body had shifted all its energy to recovering from the trauma and healing. Now, he said it just needed a little time for the transition of returning to a good normal, including my endocrine system returning to doing its job in a healthy state of being. I was just glad to be able to return to exercising and lifting, and I took it slow. After all, why slow the return by creating injury?

    Glad to hear you're starting to run down the recovery road. :) Don't stumble or trip yourself. Slow and methodical. The body will remember how it used to feel, and wants to feel again. Help it along.
     
    Detectorist likes this.
  20. bandsaw

    bandsaw

    Messages:
    770
    Likes Received:
    1,377
    Joined:
    Mar 11, 2011
    Location:
    Florida
    Good job, Great Initiative, Stay the course.
    Nothing of value comes easily. You got this brother!
     
    Detectorist likes this.