Starting Off

Here we go again, starting another (hopefully permanent) program to get in shape, stay in shape, and become a better looking and feeling person. In my next few posts I'll talk about the major obstacles that stopped me before and the things that helped me start lifting again. This post is more of my introduction, which will state my objectives and outline my program for the first month.

This time I'm starting with a handicap - not only am I weak as hell, but my right/shoulder/torso has atrophied from disuse. I had a shoulder injury 5 months ago that I had hoped would heal on its own, but until I saw a doctor in December there was little progress. My knees were also irritated from lifting more than I had trained my body to handle. I tried to keep exercising as I could, which came down to a very light swimming program. As a result, I've got a lot of catching up to do before I even hit square one.

Current weight (as of Jan 13, 2008): 153 pounds.
Best weight (Dec 2006): 166 pounds.
Objective - 175 pounds.

The Program:

Currently, my goals are less about building mass and specific muscle groups than they are rehabilitation. I've lost a lot of flexibility, energy, and strength so my previous workouts would not be possible in my present condition.


Weekly Goal: 2-3 Sessions (spread by availability)

My current routine is not very structured, and I realize this is not ideal. I'll be working on breaking up my exercises in a better manner.

So far I have gone back and forth with the current cycle:

Day 1: Chest/Back/Shoulders/Arms/Legs/Abs/Cardio (walking)
Day 2: Chest/Back/Legs/Cardio (swimming)

As my strength improves and the number of exercises increases as well, this will not be possible to maintain. As for now, my body has been re-adjusting to the strains of lifting, and the weight I have been doing has been minimal. There is a disturbing difference in strength between the two sides of my body, and I'd like that to even out before I perform heavier weights.

I'll be looking into a better routine for month two.

Exercises (12-15 reps):

Chest:
Flat Bench Press
Incline Dumbell Bench Press
Pushups

Back:
Dead-lifts
Yates Rows
One-Armed Rows

Shoulders:
Pull-Downs
Cable-Rows
Scapular Plane Lateral Raises
Exterior Rotation Exercises
Standing Military Press

Arms:
Bicep Curls
Skull Crushers

Legs: *
Leg Extensions
* need to find more knee strengthening exercises, can't do much else until then.

Abs:*
Reverse Crunches
Bicycle Kicks
Weighted Oblique Twist Thing

Cardio:
10 min walk/jog (helps knees)
Freestyle Swim (500 meters currently)