Older Guy and Fatigue Day After WO

[HOTROCKS]

Ok !
Like most question this one may have been asked before.
I did a search and could not find anything.
Nevertheless, I’m 56 and have been BB’ing since Jr. High.
What is happening to me is that the day after wo I’m burnt out.
Feels like I’ve got a hangover somewhat, feels like I'm sleepy all day.
I get eight hours sleep every night.
I’m sure it has to do with recovery , but hell ! There must be something I can do or take that will help this fatigue.
I take ..Multi-Vit, magnesium, Fish Flax& Borage oil combo, C ,Zinc , DHEA , Glucosamine , super B- complex and I eat good.
I think I listed them all.
Over the past six months I’ve been cutting down the workout days from a four day split to a two day. It doesn’t seem to help much.
I bridge with 250ml every 7-10 days of test-e (off cycle)if that makes any difference.
Anyone have a clue ?

 

[Dad]

Try not pushing to failure on sets, if that's the way you train. Crap like forced reps and negatives make this much worse.

Yuo might also look at toal volume of sets and reps, and see if there's any overlap yuo can cut out. For example, if yuo're doing lots of pressing for chest and delts, yuo gon't need to do a lot of extra tricep stuff, too.

 

[Iceman1800]

Are you getting enough calories? Try to get a post workout shake high in carbs right after training.

 

[thebrick]

Try not pushing to failure on sets, if that's the way you train. Crap like forced reps and negatives make this much worse.

Yuo might also look at toal volume of sets and reps, and see if there's any overlap yuo can cut out. For example, if yuo're doing lots of pressing for chest and delts, yuo gon't need to do a lot of extra tricep stuff, too.

I like this advice a lot.

Also, HotRocks, do you do any cardio at all? I am 55 and I find that if I do some low intensity cardio, like a good walk or bike, my energy levels are much higher and I feel energized.

 

[HOTROCKS]

Man ! A lot of great advice .
First off thanks to all.

Here is my routine.
I was doing this as a four day split , but have reduced it down to two and have remover a few exercises.
I don’t really like having to reduce the days , but I have been trying to see if it will help with this reoccurring fatigue .
I don't think I get the results on the 2 day as the 4. It hasn’t done must to help and it has been a few months since I made the change.

And Dad
Yes! I do try to take it to take each exercise to fatigue.
Hit It is the only way I know , been doing it for so long it is hard to stop to learn anything else.

Mr. Iceman
I generally eat good , but I’m a building contractor and there are days where I don’t eat anything for lunch. Time just gets away from me.
My wife calls me every day at noon to ask me if I have eaten , I usually tell her I will as soon as I finish with my third group of idiots.
Then about 1pm she will call me again to see if I did . And there and very many time I haven’t. She will tell me that it is no ones fault but my own if I don’t see results from all my exercises.
She have been my trainer for 40 years now.

Mr. Brick , I’m really ashamed to say that I don’t do very much if any cardio,
When I do my routine I hit it very hard , one min between reps and exercises .
It is very heart pounding .
I got everything to do a good cardio , treadmill and a couple of Schwinn aerodyne bikes
And even a good mountain bike. I can’t jog because I have had half of my left meniscus
removed .
The treadmill in a lot softer than the road . I can do that.
It just bores the hell outta me
Also had my right shoulder scraped down two years ago cause I injured the bursa .
So !I really pay attention to any exercise that deals with the bursa .
I use the cables to do flies cause it is easier to get rid of the cables as opposed to dumbbells

Over a period of nearly forty years lifting, with a little injury here and another there really catches up with you as time goes by.


All exercises 3X8
Shoulders , Chest and Tricept

Military press
Upward rows

Flat Bench
Inclines Flies (cables)
High Cable crossovers
I rotate the flies and crossovers

Rope pushdowns
I rotate between the rope and the v-bar
French Press with h-bar
--------------
Biceps, lats and legs

Barbell curl
Hammer curl
Preacher curl

Lat pull downs
Seated rows ( cables)
Standing pullovers (cables)
I love those , they really blast the lats and back and I’m sure many more parts.

Hack squat
Leg press
Toe raises
I rotate the hack and the press
Do the raises every leg day.

I have also posted this pic of my home gym, so if you have an exercise you think may be better than what I'm doing you will know what I have to work with .

**broken link removed**

 

[BOOMSHAKER]

HOTROCKS, how long are you in your gym for? Meaning how much time do you spend working out each time? Could be you're in the there too long! May need to get in and get out with short sets. Helping to maintain that fresh mental approach. And also, is it quiet in their or is the music pumping hard and loud?

 

[Dad]

HOT,

I trained HIT for years and years, too - always went to absolute, can't-possibly-do-another-rep-and-might-force-the-last-one failure. A big mistake!

I still train like this, but not for more than 4-6 weeks, then I've got to cut back for a few. This depends, too, upon what I'm doing - if it's powerlifts with heavy Squats, Benches and Deads, then it's closer to 4 weeks than 6. And, of course, yuo have to factor in all the other things causing yuo stress/fatigue in yuor day-to-day life.

 

[HOTROCKS]

No music ,
I’m usually finished in 30-40 min.
“maintain that fresh mental approach”
after doing this for so long it becomes more like a way of life and I no longer really put much effort into the “mental approach” .
I just do it . Because I know that as long as I’m working out I’m moving forward and if I don’t then I’m backing up .
I know one thing . If I don't WO then I'm hard to get along with.

 

[HOTROCKS]

But Dad !

You wo for 4 maybe 6 weeks HIT then take a week or 2 off .
Is that correct .

 

[Dad]

No, don't take weeks off hardly ever, just cut back the weight a bit - maybe to 80% of previous, and stay way away from failure.

So, for example, if I was doing, say, 8 reps to failure, I cut the weight to maybe 80% of the 8 rep max, and do ony 5-6 reps instead.

 

[HOTROCKS]

Ok ! Got it .
You long on a average do you stay in the cut back mode ?
week ...2 ?

 

[Dad]

No real formula for it. If I'm not nursing some stupid injury, and my life is fairly benign, then maybe 2 weeks. If there's a lot going on, could be 3-4 weeks, if there's and injury (like last year), then how fast I come back from that dictates everything.

 

[thebrick]

One more thing that popped into my head HotRocks

Stay well hydrated. Drink plenty of water even if you are not thirsty. Sometimes I may feel somewhat crummy and not even realize I am mildly dehydrated. It does make a big difference in the way you feel.