Recovery at Over 60 YO

[HOTROCKS]

I'm over 60, and I suffer with fatigue and joint discomfort for days and sometime a week after exercise.
I exercise through it, but hell! I feel like a slug , but a strong one at that.
I started back this January after a year layoff from a pinched nerve in my neck from doing heavy shrugs I guess.
And I've look at all the obvious reasons sleep, hydration..ect.
And can't find anything that helps.
I have complete blood work done twice a year and the levels are good.
I'm on TRT test-e at 200mg per week.
I take all the supps I believe are necessary. Including by not limited to Glucosamine Chondroitin and Osteo Bi-Flex.
Nothing seem to help.
I don't "think" I'm over training ,but I could be .
I do a 4 day split .Shoulders, chest and tri's on Monday Thursday and Bi's, back and legs or Tuesday Friday.
I've been told to try reducing the load over the course of 3 weeks in this order per week.
100%,75%,50% then back to 100% or more.
I haven't done this yet ,because it doesn't seem to me that I'm doing progressive resistance with that approach as I always have.
Any ideas ?

[millenium girl]

I know what you're going through HOTROCKS.

I have tried to work around an injury for 3 months now. Its' tough and sometimes I'm in so much pain that the doc gives me powerful anti-inflammatories and muscle relaxants to help me go through the day (and night).

My motto is do what you can when you can. Don't overdo it or you'll be sorry and out of the gym for weeks.

I have been told to use resistance bands and also do more reps with less weight. We need to listen to our body more because let's face it, we don't recover like guys in their twenties!

[HOTROCKS]

MG its the constant fatigue that get me the most.
PS: I looks like I'm still banned over at WCBB even after all these years.
I've asked a few times for it to be lifted ,but no answer.

Hot Rocks

[millenium girl]

MG its the constant fatigue that get me the most.
PS: I looks like I'm still banned over at WCBB even after all these years.
I've asked a few times for it to be lifted ,but no answer.

Hot Rocks

The constant fatigue -- don't tell me about it. Going up the stairs leaves me huffing and puffing.

How is your sleep?
You said that blood work was good -- my ferritin levels (iron) are too low and that causes fatigue.

I will ask bassy about the WCBB issue

[HOTROCKS]

The constant fatigue -- don't tell me about it. Going up the stairs leaves me huffing and puffing.

How is your sleep?
You said that blood work was good -- my ferritin levels (iron) are too low and that causes fatigue.

I will ask bassy about the WCBB issue

Sleep is good I was going to do the sleep apnea test ,but the Doc had my wife check me out while I was sleeping over a period of 30 day and never had any symptoms.
All blood work checked out fine the last time . I had been taking iron ,but the Doc said to stop it now.

Hot Rocks

[millenium girl]

Are you retired or do you work long hours/irregular shifts?
Do you eat healthy? Do you take a multi?

[HOTROCKS]

My wife would say I'm retarded , but no ! I'm a building contractor and Inspector.

Do you eat healthy? Do you take a multi?

Yes and Yes.

[willi]

Hotrocks,
Did I read correctly that you are training everything twice a week? I think thats whats killing you. I beat up each body part just once a week. It takes me a full week to recover from my workouts (Im 47, im on and im strong)
Try taking it down to each body part once a week. I believe you can continue to grow but yes....I think you are overtraining.

[HOTROCKS]

You are saying do a 2 day split ?

[millenium girl]

willi is right -- working out EOD and each muscle once a week is more than enough for us older people.

[HOTROCKS]

So ! just do shoulders ,chest and tri's once a week and the same for bi's , back and legs ?

[Glycomann]

I would get checked for Lyme disease and mononucleosis (Epstein-Barr). Those are two partially overlapping symptom wise and could explain your fatigue. More common than you might think. If it's Lyme you want to check it sooner rather than later. If it's Epstein-Barr at least you will know the cause and there are steps you can take to get it under control.

[HOTROCKS]

wouldn't those show up in my blood test ?
I had a complete workup .

[willi]

Do what Glyco says. Thats intelligent advice.

If you want to adjust your workout.I would do a back/bi day--chest/tri day and a leg day. if you want, throw in a shoulder day but go easy on those. This is a very traditional workout. The two staples of the back day exercise wise are the pull up and the rack pull. Do one- one week and the other the next...no need at first to try both in the same workout. 2 warmup sets 5 working sets 8-12 reps. The rest is bent over rows, rear delts and seated rows. workout should be intense 45-60 minutes. resting 1 minute to one minute and a half between sets. Bi's do some curls. Chest....bench press/ incline press/ flies with dumbells or cables. tri's skull crushers and cable press downs same intensity and duration as back. Legs....Squats 2warmups 5 working. If you cant do them use presses. but really try to get squats. If your gym has it use extensions and leg curl machine to finish. Duration 1-1 1/2 hour. Shoulders use care and do traditional shoulder exercises. This is a simple workout. see how that goes and go get checked for what Glyco suggested.

[millenium girl]

You are saying do a 2 day split ?

I do a 3-day split. It gives my body more time to recover between 2 workouts. And I never work the same body part twice a week, it's too much.