New to bodybuilding

[Heidi]

Good afternoon ladies. I wanted to take the time to intoduce myself and also ask a 'newbie' question. My name is Heidi and I am from Florida. Well hold on, I am FROM the wonderful state of Tennessee but ended up in Florida. :-( I just started bodybuilding yesterday and have one question. I am not really sore that much BUT weak as heck. Is this normal for a fresh body builder?

Thanks for your time and I look forward to staying in touch on this board!!!

Heidi

[MsFit]

Welcome Heidi, don't worry, you will be sore. Give it till tonight perhaps. How about a sample of your workout.
MsFit

[Heidi]

Thanks for your post MsFit!!!!

I am not really sore as I am weak. You know, kind of like you have been using the weedeater for about 10 hours with one hand! Here is my program for the week. Next week will be spead out different.

Monday:

Treadmill Cardio 36 Minutes 3.7 MPH 6.5 Grade 2.009 Miles
INCLINE BENCH PRESS (Bb) 15 12 10 8
CABLE FLYS 10 8 10
DIPS 8 8 8
BEHIND NECK PRESS 12 10 8 6
UPRIGHT ROW (Db) 8 6 8
FRONT SHOULDER RAISE (Bb) 8 10 12
SHRUGS (Db) 12 10 8
ONE ARM TRICEP PUSHDOWN 12 10 10
OVERHEAD TRICEP EXTENSION (Bb) 10 12
RAISED LEG CRUNCHES Fatigue Fatigue Fatigue
HANGING LEG LIFTS Fatigue Fatigue Fatigue

Tuesday:

Treadmill Cardio 36 Minutes 3.7 MPH 6.5 Grade 2.009 Miles
SQUATS (Db) 15 12 10
LEG EXTENSIONS 10 10 10
STANDING LEG CURLS 10 10 10
SMITH MACHINE LUNGES 10 10
SEATED CALF RAISES 15 15
STANDING CALF RAISES (Db) 12 12
T-BAR ROW 12 10 12
CLOSE-GRIP LAT. PULL-DOWN 10 12 10
BACK EXTENSIONS 12 12
BICEPS CURL(Db) 12 10 12
CABLE CURL 10 10
LYING CABLE CURL 10 10
WRIST CURLS (Bb) 12 10 12
OBLIQUE CRUNCHES Fatigue Fatigue Fatigue
CABLE CRUNCHES 15 15

Wed:

Treadmill Cardio 36 Minutes 3.7 MPH 6.5 Grade 2.009 Miles
BENCH PRESS (Db) 10 10 8
INCLINE BENCH PRESS (Bb) 6 8 10
FLYS 8 10 12
FRONT SHOULDER PRESS 12 10 8
LATERAL RAISE (Db 0 10 10
FRONT SHOULDER RAISE (CABLE) 10 10 10
SHRUGS (Bb) 8 10 12
TRICEP BENCH DIPS 12 10 8
TRICEPS PUSHDOWN 12 8 6
KICKBACKS 10 10
CRUNCHES Fatigue Fatigue Fatigue
HANGING LEG LIFTS TO SIDE Fatigue Fatigue

Thursday:

Treadmill Cardio 36 Minutes 3.7 MPH 6.5 Grade 2.009 Miles
LEG PRESS 15 12 10
LEG EXTENSIONS 12 10 12
LYING LEG CURL 10 10 8
STIFF-LEG DEADLIFTS (Db) 10 10 8
SEATED CALF RAISES 10 12 15
FRONT PULL-UPS 12 10 8 6
T-BAR ROW 12 8 6
SEATED WIdE-GRIP ROW 10 10 8
REAR LAT. PULL-DOWN 10 10 8
INCLINE BENCH CURL 12 10 8
PREACHER CURL (Bb) 12 12 8
REVERSE CURLS 12 12 8
SEATED LEG LIFTS Fatigue Fatigue Fatigue
RAISED LEG CRUNCHES Fatigue Fatigue Fatigue

Friday:

Treadmill Cardio 36 Minutes 3.7 MPH 6.5 Grade 2.009 Miles

Saturday:

Treadmill Cardio 36 Minutes 3.7 MPH 6.5 Grade 2.009 Miles

Sunday:

Play!


The weight I use for each is not that high right now since I have just started but it's enough to put a strain on my face. I use cell tech and nitro tech as supplements and have a good diet which is about 6 meals a day. I also have HIGH water intake! To add insult to injury, I have stopped smoking, drinking and caffeine. I guess you can say all I have left is to workout!!!!!! LOL

Hope this is enough information. Maybe too much!

PS: How much does the large BB and the small BB without weights weigh?

Thanks,
Heidi

[MsFit]

LOL, you're pretty detailed. What are your goals? (lose fat, build muscle..)

You're doing a lot. Maybe drop to hitting each bodypart only once a week and cut two cardio sessions out if you like. Training too much will hinder your progress.
MsFit

[Heidi]

I think your right MsFit. It is a little too much for now and especially to start with. I have bumped it down to a starting level instead of the intermediate. This is good since I am in no hurry and I don't want to make any mistakes. Thanks for the advice!!!

[Ruthless4Life]

if i were you i wouldnt do cardio right before my workout since it lowers my intensity of my training

[Heidi]

Thanks for your reply and that is what I do now. I do the treadmill right before the training.

Thanks again.....

Hi

[wchamp]

heidi,

Don't fret! There are answers out there ..you just have to know where to look.
E-mail me at peggy@peggyschoolcraft.com and I can offer some advise!

Peggy
Ms Universe
IFB World Champion
IFBB Professional

[wchamp]

Heidi,

Based upon your workout schedule we have some problems!! First of all if your doing cardio prior to weights you are bass ackwards!!

Understand that anearobic activity such as weight training can and will only use Glycogen(stored carbs) for it's fuel source! If you superceed weights with cardio as you describe you will exhaust your glycogen stores making your body use it's muscle mass for energy!!l

Only do cardio post weights or glycogen deficient! Meaning cardio first thing in the morning(empty) or post weights! Weight training should be done glycogen(carb) full!

If you need further assistance e- mail me at peggy@peggyschoolcraft.com

Good Luck,
Peg

[Heidi]

Thanks so much for your reply and the email address. I will be sure to add it to my addresses. Starting yesterday, I was so sore I couldn't move. I for sure over did it and don't want to go through this again. I have dropped from the intermediate level to the beginning level so that should help. I think maybe starting with lower weights will help as well. Any advice to avoid this again?

Thanks for your time!!!!!!


Hi

[Ruthless4Life]

Originally posted by Heidi
Thanks so much for your reply and the email address. I will be sure to add it to my addresses. Starting yesterday, I was so sore I couldn't move. I for sure over did it and don't want to go through this again. I have dropped from the intermediate level to the beginning level so that should help. I think maybe starting with lower weights will help as well. Any advice to avoid this again?

Thanks for your time!!!!!!


Hi

to me being sore is a good sign, this shows you how hard you worked and the soreness actually feels good

[Heidi]

Hey, I understand what you are saying but I don't think I was detailed enough about how 'sore' I was! I'm talking about so dang sore I couldn't bring a drink to my lips. So sore I couldn't sit down because I was so afraid I wouldn't be able to get back up. HAHAHA Anyway, all is well today and I am ready to start ALL over again this afternoon!

Hi

[MsFit]

No girl, it was just cute. Detail is a necessity in bodybuilding!! Keep the diet clean, cycling the carbs help. If you are weight training in the morning, hit the weights first, then do cardio. Be sure to get quality carbs and protein immediately after training to replinish the glycogen stores for muscle repair and recovery. Recovery is so important!

I've been in a funk lately, missed about 2 months of training and feel very crappy. I lost an inch in my quads and my forearms have shrunk. This shrinking and weight loss is enough motivation to get my *** back in the gym. Today is the day!! GGGRRR....The diet is clean and I'm ready to train NOW!! I'm going to understand your soreness all to well come tomorrow morning, and I'm looking forward to it. Hell, I just might start journaling here on the Woman's Forum.

Ok Heidi, get detailed to we can pull your through.
MsFit

[Heidi]

HA Thanks for the post. I have figured out what I did wrong last week and it will be MUCH better this week. I can't wait to get into a groove that I am sore but not HURTING! I'm glad to hear you are getting back inot it. Good for you! I'm sorry I waited so long to start really living my life!!

[MsFit]

Hey at least you made the decision to change. Never too late for that. I got my first work out last night, back, chest and calves and I'm so sore. Aahh.....feels so good. Pretty disappointed that I lost a lot of strength, thank gawd for muscle memory.
MsFit

[Heidi]

Hey, good for you! Keep it up and it will be no time before you are back like before. Well, hopefully it will 'feel' like no time!

Hi

[lifterchick]

Had to laugh when I read your description of soreness...makes me recall the first time I ever lifted. My sister dragged me to the gym with her and I squatted what she was doing (135 lbs -- yes, my legs were pretty strong to begin with, I rode jumping horses.) Anyway, I remember her warning me that I might be pretty sore, but I had no idea it would be THAT bad! I honestly couldn't sit on the toilet for about three or four days! I must have been insane...but to this day, squats are my absolute FAVORITE!

[Heidi]

My desription wasn't HALF as bad as it REALLY was!!! HA No words could ever describe it. Anyway all is well now and I am not hurting anymore. As a matter of fact, I have already doubled my weight on most stuff without pain. Yes, I am sore but it's the 'good' sore. YEAH!!

[joehagyHH]

i definatly agree with ms.fit, drop on your sets, and maybe 2 cardio sessions.... also i agree with the "bass ackwards" comment hehe..... weight before cardio always, but its better to do them seperatly.