Steve, Rebooted

My workout went well. I felt pretty strong in my lifts and my stamina didn’t waver too much like it usually does after a long layoff from the gym. I kept my workout short, focusing on compound, multi-joint exercises with an emphasis on quality over quantity.

I see a lot of people in the gym doing exercises incorrectly, with way too much weight, and with poor form. Maybe it’s my trained eye, but if you are unsure on how to perform an exercise, don’t be afraid to ask a qualified fitness professional for help. And remember, it’s not how much weight you lift, but how well you lift it. Form reigns supreme.

Welcome to my blog. I will be posting updates here as well as pictures of my progress. I’m not going to journal every single day, but plan on making at least a few entries per week, so please check back periodically.

The good news so far is that I’ve been consistent with going to the gym, and have cleaned up my diet significantly. I’m eating a lot of fruits, vegetables, and lean sources of protein while eschewing fast food, heavy dressings, white carbs (bread, potatoes, rice, etc.) and soft drinks. I primarily drink water, with the occasional green tea.

I’ve also begun taking a regimen of dietary supplements. I’ve been taking fish oil capsules (to get essential omega-3 fatty acids, necessary for good heart health), Glucosamine & Chondroitin (for joint mobility and lubrication), a garden-variety multivitamin/multimineral, Acidophilus (a probiotic for digestive health), Alfalfa, and DHEA. I might not continue taking all of them, but research has shown that the above are effective and worthwhile supplements, as part of a total proper nutrition strategy, while a lot of supplements are not.

I’m going to the gym tonight after work, and hope to post my progress tonight when I get home.

For the past two nights, I made a healthy choice for dinner and had an excellent salad. A picture of my salad is to the right. It consisted of the following:

• Romaine lettuce
• Cucumber
• Onion
• Feta cheese (as a garnish)
• Sprinkling of sunflower seeds
• Baked boneless chicken breast, chunked
• Hard-boiled egg
• Extra-virgin olive oil, red wine vinegar, lemon juice
• Dried cranberries (“Craisins’)

It was really tasty, satisfying and filling. Definitely a much better choice than what I normally have.

I also made a conscious shift in my lunch choices for today. Instead of getting a turkey sandwich on a grinder or “hero” roll, with cheese & mayo, I got turkey (Boar’s Head Oven Gold, the only turkey cold cut I will eat. Ask for it by name at a deli near you. Boar’s Head also makes a very good roasted chicken breast cold cut, that’s even tastier than the turkey) on rye with lettuce and a little oil & vinegar. I didn’t feel bloated like I do after eating one of those monster sandwiches, and it still held me until dinnertime.

I had a really good workout last night, and will be heading to the gym again tomorrow night after work. I have only been back to the gym for two weeks, but already I feel like I have much more energy. Hopefully this upswing will stay UP!

I’ve been fighting what we believe is a sinus infection for a couple months now. I’ve gone through two bouts of antibiotics and it’s still has not fully cleared up. I went back to the doctor yesterday and he is having me take OTC Mucinex and has ordered a CT scan for my sinuses to rule out either a deviated septum or polyp in my nasal cavity.

I’ve been really fatigued lately and with this high humidity it’s really knocking me out. I did manage to get to the gym on Friday afternoon after work, and plan on going this week on M/W/F.

I joined the gym again today. Haven’t been back in a dog’s age. It felt really good to be in a gym environment again. I have always liked the smell of the equipment in a gym. They say that the sense of smell is among the most powerful of all senses, and our brains associate scents with an event or place in the past that, when the particular scent is experienced, can bring you back mentally to that happening or environment.

Anyway, I worked out, but was careful not to do too much, too soon. You can’t go from zero to hero overnight. I did some good basic compound, multi-joint movements and then got outta there. I plan on going again on Wednesday. We’ll see if I can stick to the plan.