A pound a week treadmill program

This morning, I did day 2 of the 1 pound a week program on my treadmill.  Yeah, it’s nearly a week after I did the first day, but I’ve done a lot of other treadmill and strength training work since then too.  Not a whole lot more details about this, it was after all a treadmill run.

I’m especially happy to see my weight loss heading back in the right direction.  As I had written earlier, I

put some weight that I had lost back on while my shoulder was hurting so much.  I got pretty depressed over it and stopped working out and stopped eating right.

Weight Loss since Jan. 2009

It is pretty amazing how much exercising can improve how you feel.  Now, if I can just work on my sleep habits, I should be much better off!

On a side note, the treadmill works soo much better with a bit of lube on it.  I wasn’t nearly thrown over the front of it today since the belt didn’t seize on me this time.

Stronglifts 5×5 day 2

I’ve just completed day 2 of the Stronglifts 5×5 Strength Training Program.  Today’s activities were Squats, Overhead Press, Deadlifts, Pull-ups/Chin-ups and Prone Planks.  My body feels much better since I’m not trying to punish myself like I did the other week.  It took a week for my legs and arms to recover and I could barely use my right arm for an additional week later.  Note to self: don’t do that again.

I started out with a brief warm up. Jumping jacks and the like.  I need to get my warm up routine down pat, right now it’s not very structured and pretty random.

Since I’ve not done any upper body anything since around last August (and I had just started getting into it then!)  my upper body strength leaves me a lot to desire.  Pull-ups and chin-ups are still quite difficult and I have to assist myself.  I’m using a chair and one foot at the moment, but I’m considering getting some bands.  Then again, I should just do it the old fashioned way.  Work my way up to doing one unassisted pull-up and go from there.  Back in my USMC days, before I got out of shape and fat, I could pump out 17 dead hang pull-ups with no problem.

The Stronglifts program has you start out with an empty weight bar.  The benefit of this is that as you add weight to your work out every workout, it’s fairly gradual.  This results in reduced soreness and makes it just easier to get you head into the idea of getting off your ass and doing something.  So far, I’m liking this approach.

After the strength training, I got on my treadmill.  I was thinking of just doing another mile, but opted to try one of the weight loss programs built into it.  I chose the “lose 1 lb. per week” program.  After a brief warm up, it immediately kicked into gear and started kicking my butt.  I only lasted 37 minutes of the 60 minutes of the program, but I still feel that I got a great workout tonight.  I’ll attempt it again next time and try to get at least 45 minutes or more and work on it until I complete the full hour.

Of course, since I’m a geek and love my toys, below are the graphs from my Polar RS800CX heart rate monitor.

Getting back in the saddle

Last August I was dealing with a shoulder issue that was pretty painful. I went to the Doctor, had an MRI, found it was an inflamed rotator cuff, had two cortisone shots and a lot of physical therapy. In all, I racked up nearly a $4k bill for what my insurance didn’t cover and continued to have pain for quite a while. I kept wondering why I paid the doctor, I mean, if I took my car to a shop and they didn’t fix the problem, I wouldn’t pay the bill either, but I digress.

I got pretty demotivated. I don’t know how other people’s shoulder injuries are, but mine hurt with everything I did. I couldn’t hold my weight up on a bike and even running or even less, walking I felt my shoulder on every step. Answering my desk phone at work hurt. It was messed up and it pissed me off to no end. I ended up totally falling off my wagon.

I stopped exercising, I started not caring what I ate, I’ve been eating stuff I’d sworn off, such as fast food and sodas. I ended up putting back 26 of the hard lost 48 pounds I fought to lose before. I even started pulling my fat clothes back out because they fit better.

About a month ago, as if someone flipped a switch, my shoulder finally stopped hurting all the time. A couple weeks ago, I got on my weight bench to see how well I could bench press. I still had 135 lbs. on the bar, untouched since before October. I was able to push out 3 reps and it didn’t hurt. I’ve lost a lot of strength while letting my shoulder mend. I figured I’d give it another month or so before I tried any real lifting again. I’ve been giving a lot of thought and looking forward to getting active again.

I went to the Doctor last week, had my first physical in at least 8 years. I was a little worried that stuff like cholesterol would be off, (not because I eat bad, I eat pretty well actually- just too much) but the only thing that was off was my good cholesterol levels were off, literally only by 3 points. The Doc said exercise would fix that.

So I’m at home on Monday night, working on a computer. Installing an OS to be specific with lots of dead time between actions. I got the bug to do something.. I wasn’t sure what I wanted to do, I just felt that I had to do something. So I went out to the weight bench, took off the plates that were already there, since I didn’t want to screw up my shoulder again. I figured I’d start light, just the 45 lb weight bar. I got on the bench and started doing bench presses. I pumped out 15 straight reps and felt it was pretty easy, so I decided to do 14, then 13, then 12, etc., down to 1. Moved off to curls and did descending reps of 10. Then it was squats then reverse curls. I went back to bench presses and tried working back up to 15, but only got 12 full sets. On my 13th set, I was only able to 11 reps. By then I was pretty worn out and ready to stop. It felt good, really good in a weird-I-love-pain sort of way. My shoulder didn’t hurt, but my arms and legs felt like jelly.

I knew I’d be sore the next day, but whoa.. Someone just hit me with a tank and end it now! I let the adrenaline in me take over and kept going, not giving any thought about what would happen later. I think that I must have subconsciously been punishing myself for letting myself go again.

Now, on Thursday, my muscles are back to usable and I’m thinking I need to start following some set workout plan. My only hang up now is that the Bicep and Brachioradalis (yeah, I looked it up, I’m a computer geek, not an anatomy geek) in my right arm are still pretty damned sore. Heat pads and constant stretching are helping, but it still feels like that day after. If I sit at my computer (I’m at work right now) my arm will stiffen up and I’ll have to stretch it out again to get flexibility back. It sounds like tendinitis to me.

I think I’m going to start with the StrongLifts 5×5 program. Once I get my fitness level up again, I’ll either start P90X or crossfit.