(no subject)
Back from the gym. Second work-out this week and things are going really well. I have to make some adjustments to my eating habits, particularily my pre-exercise meals. I have to remeber to make sure I get some carbs into my system an hour or so before I work out. I ate, but only had a couple of pieces of fruit-an apple and banana along with water. That was ok, as I don't like to eat too much before exercising, but I have to make sure to get some complex carbs in the mix.
In the past, I've eaten a small bowl of instant oatmeal with an apple cut up in it for a pre-gym meal and that usually worked out really well. It gave me just enough carbs for energy but wasn't heavy on the stomach. Timing is really important, too. If I eat too close to the actual workout, it's no good because the body is busy attempting to digest, thereby diverting much needed blood from the muscles to the digestive area.
Since I haven't done any resistance training in 8 months, I'm starting back with a full-body workout that emphasizes all the major muscle groups. It only takes me just over an hour to complete. The poundages I'm using are fairly moderate, as I have to re-build some of the strength lost over the past few months, but that's fine. It's better to have a good foundation to start off with and go from there.
This is what I'm doing:
Exercise (# of sets x # of reps) Rest 1 minute between sets. Three days a week: Mon/Wed/Fri
Squats (2 x 15)
Stiff-Legged Deadlifts (2 x 12)
Pullovers (2x12)
Bench Press (2 x15)
Standing Barbell Presses (2 x 10)
Barbell Rows (2 x 10)
Standing Barbell Curls (2 x 10)
Deadlifts (2 x 15)
Crunches (2 x 20) *I mix in a variety of other ab exercises with these*
That's the basic routine. Today I added in some calf-raises and I'm adding small poundages to the second set of some of the exercises. I'm planning on sticking with this routine for at least 6 weeks. At that point, I'll most likely re-evaluate what I'm doing and switch out some of the exercises for others, just to keep my body from adapting too quickly and allow for strength gains and growth.
In addition to the weight training, I'm going to make sure to get at least one long bike ride in per week. I ride a lot as it is, but my aerobic capacity could be a little better. So, yeah, I'm looking forward to working out regularily again. My main challenges are making sure to get all of my workouts done for the week, even if I have to change days to do it, and pushing up the protein intake a bit. At this point in my life, with my exercise history, high metabolism, and being a vegetarian, I know I'm not going to gain a lot of size. So, it's mainly strength and an overall athletic look that I'm after.
......
I've not held a paint brush in my hand for just over a week. That's way too long. It's been like that because I had to deal with the mailing list debacle towards the end of last week.
I've felt odd in the past when I hadn't been working in the studio for a while, but this time there's a palpable difference. You know what they say about people who have a limb amputated, that the amputee continues to 'feel' the limb even though it's not there. I believe it's referred to as a 'ghost limb' or something like that. Well, that's how I've been feeling since at least a couple of days ago. I usually paint with my right hand but have used my left from time to time. It's my right hand that my mind has assigned the feeling of a missing brush to. It's a distinct feeling, also. It's one of my larger brushes. I can make out the smooth wood and the slight change in thickness along the handle. It's as if I'm just about to lay down some color or make a line or two.
Hmmmm, well, I'm more than due to get some painting done, so off to the studio it is.
In the past, I've eaten a small bowl of instant oatmeal with an apple cut up in it for a pre-gym meal and that usually worked out really well. It gave me just enough carbs for energy but wasn't heavy on the stomach. Timing is really important, too. If I eat too close to the actual workout, it's no good because the body is busy attempting to digest, thereby diverting much needed blood from the muscles to the digestive area.
Since I haven't done any resistance training in 8 months, I'm starting back with a full-body workout that emphasizes all the major muscle groups. It only takes me just over an hour to complete. The poundages I'm using are fairly moderate, as I have to re-build some of the strength lost over the past few months, but that's fine. It's better to have a good foundation to start off with and go from there.
This is what I'm doing:
Exercise (# of sets x # of reps) Rest 1 minute between sets. Three days a week: Mon/Wed/Fri
Squats (2 x 15)
Stiff-Legged Deadlifts (2 x 12)
Pullovers (2x12)
Bench Press (2 x15)
Standing Barbell Presses (2 x 10)
Barbell Rows (2 x 10)
Standing Barbell Curls (2 x 10)
Deadlifts (2 x 15)
Crunches (2 x 20) *I mix in a variety of other ab exercises with these*
That's the basic routine. Today I added in some calf-raises and I'm adding small poundages to the second set of some of the exercises. I'm planning on sticking with this routine for at least 6 weeks. At that point, I'll most likely re-evaluate what I'm doing and switch out some of the exercises for others, just to keep my body from adapting too quickly and allow for strength gains and growth.
In addition to the weight training, I'm going to make sure to get at least one long bike ride in per week. I ride a lot as it is, but my aerobic capacity could be a little better. So, yeah, I'm looking forward to working out regularily again. My main challenges are making sure to get all of my workouts done for the week, even if I have to change days to do it, and pushing up the protein intake a bit. At this point in my life, with my exercise history, high metabolism, and being a vegetarian, I know I'm not going to gain a lot of size. So, it's mainly strength and an overall athletic look that I'm after.
......
I've not held a paint brush in my hand for just over a week. That's way too long. It's been like that because I had to deal with the mailing list debacle towards the end of last week.
I've felt odd in the past when I hadn't been working in the studio for a while, but this time there's a palpable difference. You know what they say about people who have a limb amputated, that the amputee continues to 'feel' the limb even though it's not there. I believe it's referred to as a 'ghost limb' or something like that. Well, that's how I've been feeling since at least a couple of days ago. I usually paint with my right hand but have used my left from time to time. It's my right hand that my mind has assigned the feeling of a missing brush to. It's a distinct feeling, also. It's one of my larger brushes. I can make out the smooth wood and the slight change in thickness along the handle. It's as if I'm just about to lay down some color or make a line or two.
Hmmmm, well, I'm more than due to get some painting done, so off to the studio it is.