Yesterday I had a doctor’s appointment and the doctor released me to full activity status. That means I can go back to work if my job is still available after 5 months. It also means that I can, in his words, “begin to push myself physically.” So this afternoon I went to the I went to the gym for the first time in about 2 1/2 years. I bought new running shoes because as soon as I am strong enough I intend to start jogging.
Today’s workout consisted of a 10 minute walk on the treadmill to warm up. 15 minutes on the elliptical machine to burn some calories and work those lower back muscles, for a total of 25 minutes of cardio. For another 25 minutes I did some weight lifting, not free weights or, anything that put any pressure on my lower back. That means I did not do any military press or, any other exercise that applies pressure from above. I just didn’t want to take any chances of injuring my self the first day back.
I did 3 set of free seated rows with light wait. Free meaning that there was nothing in front of me to brace against. That means that my lower back got a little bit of strengthening and stretching. Then I did another 3 sets of seated rows where I could brace my self against a padded brace fixed in front of me. This allowed me to use more weight for more of a workout to my upper back. For my last exercise I did 3 sets of bench press with 100 pounds.
It was great to be back in the gym. I am down to 242 pounds which is about 4 pounds lighter than last week. I have been cheating on my diet big time for a few days but, I am back on my plan of using the Lean Cuisine meals as a staple. I am still using fruit and salads for other meals and snacks. I have also added low fat yogurt.
I am feeling pretty good after the workout. My back feels solid and strong for a change. I look forward to the next time.
