@wolfwood https://startingstrength.com/get-started/programs

It was my arms that were sore, in that if I stretched them out, there was a post-workout burn for those three days. But I wouldn't say injured.

Nothing sharp.

Stretch out plenty afterwards. doing cardio(running for me) after lifting gets your blood flowing and helps to carry the lactic acid from your system. Which helps with soreness.

For the resistance machines I made a point of not racking anything too heavy.

Just did a weight I could handle in 3 sets of either 8 or 10

Coming up to the "failure" point

There's a zillion different workout gurus out there. Find someone you believe is worthy, and who has accomplished what you want to do.

For me, Mark Rippetoe was my go to source for info for the first 6 months I was in the gym.

Based on your tip, I will try to do the more vigorous cardio after the resistance, in order to prevent muscle soreness...

Another issue is that my available times to work out are either a] on my two days off, or b] after work. There is no way I can do it before work, I have never been a morning person, and that is a habit I will not be able to break. So that leaves after work...but I usually get home tired and very hungry (especially w/ these salad lunches). Of course, if I eat my normal dinner, I can't work out afterwards. Should I just have a small snack, work out, then go home and have dinner?

That's your call man.

It's your goals, your body and needs to be your motovation.

I'm a wake up 1 hour earlier than necessary to get the gym done kinda guy.

I'm a "hit the snooze button as much as I can" guy

And a night owl. I get a big energy boost a few hours after dinner.

No energy in the morning.

Experiment with your schdule, meal times, etc.

Find what works, and make it a routine.

If you can get yourself into a routine, it is much easier to keep the routine.

That's the rub

Trying to figure out the best schedule.

If I did have a pre-workout snack instead of dinner, any suggestions

I dunno man.

Btw I'm going to try to translate this starting strength routine page into a worksheet that I can check off...

Starting strength is about getting measurably stronger over time... While building experience in the gym. Learning your strengths/weaknesses and your preferences and strategies needed to get there.

I did the starting strength plan for 6 months when I started. I gained 20 lbs, and a solid foundation.

Thank you for the advice

I need to lose 20 lbs, lol

@wolfwood You're very welcome.

I will probably have to start with just the bar, lol - apparently they are ~41 lbs?

Gotta learn these lifts

45

If you're only just getting back into lifting, soreness after your first time hitting each muscle group will leave you with DOMS for about 3 days max.

Getting right back in and working those muscles again per a hopefully good routine like SS or SL will help out.

@wolfwood I went ahead and googled an SS spreadsheet for you to either use or use to help make your own. https://docs.google.com/spreadsheets/d/1y1BILLe7gMbNzQzm00SGlnynb8lJgTC0wDIRORTJ3cY/edit#gid=0

Looks like it has a calculator for your %'s as well as the logbook portion of it,

What pre-workout do yall use

I've been using C4 and it's almost too much

@JohnStrasser I don't take anything. I hate the jittery feeling from caffeine/stimulants.

I used Hyde for a couple of weeks and it didn't make me feel good. Very jittery, hot, itchy, tingly. Sometimes I drink an energy drink before I hit the gym and I feel great. Most pre-workouts don't even provide me with energy boosts.

@BryceB-ND Thank you, I will have to take a look and compare it to what I made

Tonight I tried out the press and deadlift after watching the videos. I wish I had that Rippetoe guy to correct my form. It's tough to keep the same movement every time.

@wolfwood You'll get it over time.

Good job to be talking important stuff like form.

That mindset will profit you more than "Let's see how much I can load on this bar, bro!"

Right now I'm taking things slow, with different exercises, to see how sore I am afterwards which will tell me what muscles to work on more than others.