I am starting my fitness log here to keep track and document my return to lifting weights. My focus has changed quite a bit since my shoulder injury. I still want lifting weights to be core exercise activity but I don't want to focus on it to detriment of all other things like I did in the past.
As some of you know, I had a severely torn labrum that required surgery to repair and I finally had the surgery on February 28, 2011. The road to recovery has been a long one and it is still ongoing. I finally took an extended break from the gym in June 2011 because I felt that I wasn't able to be productive in the gym and just found myself becoming frustrated. It was at that point I realized I was setting myself up for another injury so I stopped going to the gym.
During the window of injury to recovery June 2010 - June 2011 I found myself gaining weight and ultimately went from 190 lbs in June 2010 to 242 lbs in June 2011.
My goals are simple. I want to regain my strength, flexibility, range of motion, and sense of joy and satisfaction I once felt from going to the gym. In addition to that, I want to improve my cardiovascular health and establish a running ability to the point where I can run 2 miles in 14 minutes.
In the past I have focused entirely on increasing strength and gaining mass. Now I want to increase strength and add the ability to run comfortably for intermediate distances. I understand that the two when taken to extremes can be opposing forces and negate the ability to maximize either. To that end, I want to decrease my overall body mass by reducing my body fat percentage.
My plan is to follow the Strong Lifts 5x5 program for the weightlifting and build my cardio endurance by following the Couch to 5k program. Before I jump into the Couch to 5k program I will start with walking until my knee feels good enough to start the Couch to 5k routine. Since each routine is only 3x a week, I will alternate each program leading to activity 6x a week.
Age: 30
Height: 69"(5'9")
Weight: 202
Tuesday - 9/27/11
10 minutes stretching
10 minutes warm up walk on treadmill
Strong Lifts 5x5 Week 1 Exercise session 1
Squat 2x3 - Warm up sets 45 lbs
Squat 5x5 - 45 lbs
Bench Press 2x3 - Warm up sets 45 lbs
Bench Press 5x5 - 45 lbs
Barbell Rows 2x3 - Warm up sets 65 lbs
Barbell Rows 5x5 - 65 lbs
I don't think I will log my Couch 2 5k progress until I get past the walking stage. So for my alternate days, I will be walking for 45 minutes to an hour.
Please feel free to share whatever comments or observations you folks may have now or in the future.
As some of you know, I had a severely torn labrum that required surgery to repair and I finally had the surgery on February 28, 2011. The road to recovery has been a long one and it is still ongoing. I finally took an extended break from the gym in June 2011 because I felt that I wasn't able to be productive in the gym and just found myself becoming frustrated. It was at that point I realized I was setting myself up for another injury so I stopped going to the gym.
During the window of injury to recovery June 2010 - June 2011 I found myself gaining weight and ultimately went from 190 lbs in June 2010 to 242 lbs in June 2011.
My goals are simple. I want to regain my strength, flexibility, range of motion, and sense of joy and satisfaction I once felt from going to the gym. In addition to that, I want to improve my cardiovascular health and establish a running ability to the point where I can run 2 miles in 14 minutes.
In the past I have focused entirely on increasing strength and gaining mass. Now I want to increase strength and add the ability to run comfortably for intermediate distances. I understand that the two when taken to extremes can be opposing forces and negate the ability to maximize either. To that end, I want to decrease my overall body mass by reducing my body fat percentage.
My plan is to follow the Strong Lifts 5x5 program for the weightlifting and build my cardio endurance by following the Couch to 5k program. Before I jump into the Couch to 5k program I will start with walking until my knee feels good enough to start the Couch to 5k routine. Since each routine is only 3x a week, I will alternate each program leading to activity 6x a week.
Age: 30
Height: 69"(5'9")
Weight: 202
Tuesday - 9/27/11
10 minutes stretching
10 minutes warm up walk on treadmill
Strong Lifts 5x5 Week 1 Exercise session 1
Squat 2x3 - Warm up sets 45 lbs
Squat 5x5 - 45 lbs
Bench Press 2x3 - Warm up sets 45 lbs
Bench Press 5x5 - 45 lbs
Barbell Rows 2x3 - Warm up sets 65 lbs
Barbell Rows 5x5 - 65 lbs
I don't think I will log my Couch 2 5k progress until I get past the walking stage. So for my alternate days, I will be walking for 45 minutes to an hour.
Please feel free to share whatever comments or observations you folks may have now or in the future.
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