Which workouts to get back on track?

[workout junkie]

My workouts have been far and few between lately, or however the saying goes, for the last several months. I need to get back on track. Last night I did CoreMax and walked/ran on the treadmill. Am trying to figure out which strength training workouts to do first.

Should I start back with total body or endurance weight workouts or jump right in and do heavier weights, something like 4DS that incorporates cardio too?

I have only a few pounds to lose, if any, but mainly just feel soft and weak. Want to get my metabolism going and firm up and sculpt some muscle. If it matters, I might be going on a cruise in three months, so I'm trying to figure out what kind of rotation to do to get faster results.

Thanks for any advice,
Melissa

 

[TeTe]

I don't really do rotations so I can't help you with that, but
Cardio & Weights is what I usually do when I'm getting back into it after a lapse. I'm not really that big a fan of circuits, but for some reason, there is just enough fun in this workout to get me going again!

Good luck, Melissa!

 

[maddiesmum]

Hey Melissa:

I made the mistake back in September of thinking that just because I had once been very strong using S&H, I could start back after along break straight into S&H again. Oh boy! I did one set os chest bench presses and my muscles rebelled. It was terrible! I had zero strength, what a humiliating and humbling experience. So, spare yourself the psychological damage I went through (!), and start back with a solid, non-fancy program of 2 total body workouts per week, initially, using either ME or MM.

After a month or two, then slip into GS, PS and then into S&H and 4 DS. I would really leave the 4DS weights until later.

Cheers,

Clare

 

[workout junkie]

Thanks for the advice TeTe. I don't really do specific rotations either, but I'll stick with a certain set or type of workouts for awhile. Cardio & Weights is one of the few Cathe weight workouts I don't have, but I think that's one I should get for such a time as this...

 

[workout junkie]

Hi Clare,

Thanks for the advice! I did a Push & Pull premix of 2 sets upper body tonight (before I read your post) and my arms were shakin' when I was trying to wash my hair. I tried to go heavy, but obviously couldn't lift the same weight as I could before. I will take your advice and do ME and MM so I don't feel discouraged, until I feel strong again. Then go into the heavier weight workouts.

It's hard to get back on track after a long break, but once I get past the first few workouts I'm usually ok.

Melissa

 

[maddiesmum]

Melissa:

You sound like you have a plan. Good for you. Stick with it. Coming back after a break is hard. I have done it sooooo many times. But: this last time, I have to say I am doing so well, even after my inauspicious start back in September! I am stronger now than I have ever been before, stronger than I was when I was younger, so really, age doesn't have to make much difference at all.

I am hoping to inspire you!

I did about a month of MM, then did PP for a while, you know, the double whammy, two times through everything, and I loved that. Then I moved up to my own special GS/S&H mix, where I would do some exercises for each muscle group in slow mo style and others at GS rep speed. This worked really well to help me increase strength and definition. For example, for back, I would do barbell rows as on GS, then lying overhead extensions as on S&H, then single arm rows as on GS, finishing up with S&H deadlifts, focusing on back muscles instead of hamstrings. Now, I am doing purely S&H on every exercise once per week for each muscle group, and I am also doing PUB once per week so I am covering all bases for strength, endurance and definition.

It's working for me and I am loving it. But I have been patient and consistent and disciplined. You can do it too Melissa!

Good luck! Rooting for you!

Clare

 

[workout junkie]

Clare,

Thanks so much for the support and for inspiring me! It's always tough to get started again, so it always helps to hear from others that have been in the same boat. Sounds like you're really back on track and doing great. Seems like every time I get into a regular workout routine, something happens to throw me off (sickness, injury, travel, etc.), so I'm hoping to stick with it this time without interruption to really get some results.

Thanks also for sharing the specifics of what worked for you. I will focus on total body workouts as you did, then move to split workouts (which I prefer anyway). I love the idea of mixing GS and S&H, both favorites of mine, and then incorporating PUB. A great way to use a lot of my Cathe workouts to cover all the bases, as you said.

I also need to be patient, consistent and disciplined (as I sit here eating a scone)...

By the way, I always enjoy reading your posts (I read a lot more than I post). I read an STS one yesterday that kathryn had started and you responded to. You guys are almost pushing me over the edge to get STS. Stop it! ;-)


Thanks again!
Melissa