Some background, I am a 29 year old male 6 ft 2 78kg. Relatively fit and only returned to the gym after a 2.5 year break (becoming a dad ruined my sleep). Before thid I trained for 4 years.
I am now back hitting the iron after 1 week. I haven't done anything crazy to enable my body to adapt to stress again. It has been 1 week and my god I am completely wiped out. Going to take a 48 hr rest window, no gym. What got me the hardest was bulgarian split squats on my most recent (second) leg session. Kept it light but damn my glutes are incredibly sore now.
I am in a small surprus (aiming for around 2800-2900 calories) and get about 7.5 hrs sleep a night. I drink plenty of water. I suspect this is normal since I am experiencing DOMS, muscle fibre tear and CNS stress.
What ade your tips to bouncing back? Will it take a few weeks to properly adapt?