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.