idofxeno
06-17-2011, 01:25 AM
I started weight lifting again last friday for the first time since my second year of highschool (so it's been nearly 10 years). We were doing chest/shoulders/arms and it was a pretty intense session for me personally. I did 3x10 rotator cuff excercise (not sure what it's called exactly, I wanna say "shoulder throws" but that might be incorrect), 3x6 bench, and 3x10 unweighted dips, with some EZ bar curls at the end for good measure.
Quite obviously, I had pretty bad DOMS 2 days later, so I took it easy and made sure that I was getting at least 1g/lb of protein everyday (a large majority coming from whey isolate) and getting plenty of complex carbs, as well as making sure that I was getting at least 8 hours of sleep everyday since the workout. Tuesday, 4 days after my workout, I still had a pretty moderate amount of soreness throughout my upper body, and was advised that I should do some pushups and dips and work out the soreness a little bit. I did, and for the most part the soreness went away extremely quickly afterwards, however I still have some discomfort in my pecs right beside my armpits almost where the pecs meet the shoulder (only under load, at rest they feel 100% fine). Being as today is Friday and I'm planning on going back for another session, I would have thought my muscles would have been completely healed by now (assuming my nutritional needs have been met, which I feel as though I have been very diligent about).
In addition, I've noticed two other things that concerns me a little bit. When I begin to do some light excercise to work the muscles in my chest a little bit (pushups typically), I almost immediately feel what seems to be a lactic acid burn in my traps and shoulders. Like, I'm talking about on the first rep. It's not extremely intense, but it's noticible and something I can't say I've ever noticed before now. Additionally, I've noticed that I feel a bit weak still, as in if I attempt to do dips, I can't seem to do more than a couple of reps before I'm done. Is it possible that I over-exerted my muscles last week and strained my pecs? Should I take today off and rest for another week before trying again? Can I do some light work until then? Thanks for taking the time to help a newb out.
Quite obviously, I had pretty bad DOMS 2 days later, so I took it easy and made sure that I was getting at least 1g/lb of protein everyday (a large majority coming from whey isolate) and getting plenty of complex carbs, as well as making sure that I was getting at least 8 hours of sleep everyday since the workout. Tuesday, 4 days after my workout, I still had a pretty moderate amount of soreness throughout my upper body, and was advised that I should do some pushups and dips and work out the soreness a little bit. I did, and for the most part the soreness went away extremely quickly afterwards, however I still have some discomfort in my pecs right beside my armpits almost where the pecs meet the shoulder (only under load, at rest they feel 100% fine). Being as today is Friday and I'm planning on going back for another session, I would have thought my muscles would have been completely healed by now (assuming my nutritional needs have been met, which I feel as though I have been very diligent about).
In addition, I've noticed two other things that concerns me a little bit. When I begin to do some light excercise to work the muscles in my chest a little bit (pushups typically), I almost immediately feel what seems to be a lactic acid burn in my traps and shoulders. Like, I'm talking about on the first rep. It's not extremely intense, but it's noticible and something I can't say I've ever noticed before now. Additionally, I've noticed that I feel a bit weak still, as in if I attempt to do dips, I can't seem to do more than a couple of reps before I'm done. Is it possible that I over-exerted my muscles last week and strained my pecs? Should I take today off and rest for another week before trying again? Can I do some light work until then? Thanks for taking the time to help a newb out.