Month 1 Complete -- Looking Back

So ends the first month back into weight lifting. This was a month of ups and downs, reminders of how sore week one is if you have been slacking off, and a lesson in sticking with your plans.

The most obvious thing you'll notice when you start lifting after a long hiatus is how sore it is after your first full-body workout. My entire body, especially my legs, were totally destroyed for the first week after only one or two sessions. Week two took almost another week to recover. The recuperation time seemed to reduce by a third every week. My flexibility began at a completely unacceptable level. I could hardly do the motions of dead-lifts properly, and my legs were shaking from weakness and unaccustomed strain. It was really pretty pathetic, but everyone starts this way, and in a matter of weeks your body learns to coordinate with your exercises.

Nonetheless, it felt great to be back in the gym. Even when I was sore and tired for days, and almost fell asleep numerous times at work, the feeling of strength returning was really something. Unfortunately this also made me lose sight of my goals, and I started to increase weight and decrease recovery time on week four. Guess what the result was? I hurt my shoulder again.

However, unlike the last time this happened, I'm going to stick to my guns and maintain a logical progression back to full strength. I'm considering a physical therapist or a personal trainer if I am hurting for another week (it has been one week so far). I have been doing gentle stretches as recommended by my orthopedist, and I'll be doing extremely light weights only as permitted by pain and logic. It will be tough to fight the urge to lift what I want to, but recovery is more important. Of course, this changes my original goals for month two, but you need to deal with problems as they arise.

RECAP - Month 1:

+ POSITIVE
- Regained majority of flexibility for exercises, especially lower back.
- Arm strength is evening, right arm has become noticeably stronger.
- Knee strength and pain has improved. Jogging is OK for 5-8+ minutes. Moving up slowly.
- Swimming strength has increased significantly.
- Original shoulder pain has decreased significantly.
- Diet somewhat improved.
- Maintained 2-3 workout days per week.
- Created workout split that works well for my current level of fitness.

- NEGATIVE
- Re-injured shoulder
- Minor lower back pain -- possibly from posture, which has been bad lately
- Diet has improved to a degree, but since injury and unfortunate personal events it has been shaky for weeks four and five.

GOALS for Month 2:

It's important for goals to be simple, to the point, and few in number. If you have fewer new goals it is harder to neglect them -- so choose what is important, make it specific, and stick to it!

1) Recuperate shoulder while not neglecting other aspects of health and fitness. If it does not heal significantly by week six, see a professional and potentially sign up for training or physical therapy.

2) Learn proper knee rehabilitation exercises, and continue to bring knees back to health. Be able to jog or run for 10-15 minutes without pain.

3) REMAIN FOCUSED ON HEALING -- Do not try to lift any more than I was in month one, keep diet healthy, get enough sleep, deal with stress in a productive manner. I very much wanted to begin normal exercises by month 2, but it is important to listen to your body and not strain yourself.