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#1
07-13-2007, 01:24 PM
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Exhausted after workouts
Newbie question here. I'm feeling very exhausted for about 3 hours after my work outs. I'm only about three weeks in. Today looked like:
Wake up noon, drink 2 litres of water. 12.30, a scoop casein, 1 pint semi skimmed milk, 1 banana, 5 strawberries and 40g grinded brazil nuts. Oats and milk. 1.30pm Pre-work 2 slices of whoewheat bread w/ cottage cheese. Workout. Today legs. Squat, leg press, leg curls, calf whatevers. Then abs. Postwork out whey 1.5 scoops, 30g of protein w/ 90g carb in the form of apple juice, this would normally be a real shake as same as above but i ran out. Get home, 2 litres of water. 30 minutes later 120g of grapes. Been feeling exhausted every since the work out. I don't mean muscle fatigue just general can't be arsed with anything worn out. To be expected since i'm so early in? Anything else i can do to lessen it? Any foods pre or post? 
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#3
07-13-2007, 01:28 PM
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Re: Exhausted after workouts
what kind of volume are you doing? sets/reps? did you work to failure on multiple sets?
did you get good sleep last night? leg days in general can really kill you, and it seems like you are doing a lot of exercises that repeat muscle grous so that could lead to some cns fatigue etc...you might also consider getting some solid food in after your workout, even an hour or two later will be beneficial for nutrient transfer and recovery... err...put some protein with your grapes, piece of chicken and oatmeal or something... and to be honest, a nap will only help if you can fit it in your schedule...
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#4
07-13-2007, 01:29 PM
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Re: Exhausted after workouts
What kind of set/rep schemes are you doing? I remember I was doing 20 rep squats for a while and those totally killed me. Now I'm doing 3 sets of 5 which isn't nearly as bad. I'm sure you'll grow more accustomed to the workload as well after a bit more time. Looks like you're eating well so that's almost certainly not the issue.
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#5
07-13-2007, 01:37 PM
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Re: Exhausted after workouts
How long is your workout? What kind of set/rep/rest scheme? Do you take sets to failure? Based on the fact you're doing a crappy bodypart split, I bet your answer is there.
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#6
07-13-2007, 01:42 PM
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Re: Exhausted after workouts
[ QUOTE ]
I remember I was doing 20 rep squats for a while and those totally killed me. [/ QUOTE ] Oh, man! I love those. 20-rep deads too. But only for one set once every couple of weeks or so.
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#7
07-13-2007, 02:17 PM
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Re: Exhausted after workouts
Are you on a diet right now? If you're not eating enough and working out hard that can really take a toll on your body and especially your mind. I'd recommend making sure you're getting enough sleep and good food first, then maybe taking a day or two off and just resting.
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#8
07-13-2007, 07:56 PM
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Re: Exhausted after workouts
Yea [censored] i should have included all that. I got a good 9 hours sleep. Rested twice a week. Exact workout is below, which i've been doing to failure.
Yet, this has been after nearly every workout. I guess it must be the food even though it feels like i'm eating like a horse; i'm def getting at least 2500kcal but likely short that 500kcal extra. As of tomorrow, I'll use fitday to make sure i'm eating enough then report back w/ how i feel. Day 1: Chest/Triceps flat bench press - warm up x 3-4 sets 3x6-8 Incline bench (30 degress) 3x6-8 weighted dips - warm up (on "dip assist machine") 1 set 3x6-8 close grip bench press 3x6-8 cable tri extension 2x6-8 Day 2: Legs/calves Squats - warm up 3-4 sets 3x6-8 legg press 3x6-8 legg curls warm up - 1 set 3x6-8 standing calf raises 3x6-8 Day 3: OFF or cardio/abs Day 4: Back/Biceps/forearms pull-ups (warm-up with lat pull down) 3-4 sets 3x6-8 one arm dumb bell row warm-up - 1 set 3x6-8 bent over BB row 3x6-8 standing bar bell curls (EZ bar) 3x6-8 standing reverse hammer curls (fore arm) 3x6-8 seated fore arm curls (forearm on leg) 3x6-8 close grip pull ups (chin-ups) 2x6-8 Day 5: OFF or cardio/abs Day 6: Shoulders/traps Military press - warm up 3-4 sets 3x6-8 Side lateral raises 3x6-8 DB shrugs 3x6-8 Day 7: OFF or cardio/abs
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#10
07-13-2007, 08:06 PM
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Re: Exhausted after workouts
describe you exhaustion in a little more detail, there are different types imo.
are you yawning and sleepy? are you just mentally fuzzy? is your mind sharp but your body tired? (I see you arent muscle fatigued, but Im not sure what you mean cant be arsed by anythign worn out) do your muscles shake at all later on in the day? it could be a lot of different things, but let me know exactly what you mean by exhausted, how you feel mentally, physically, adn energy-wise.
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