One Week Down - Weight Training

As of today I have completed one week of weight training.  It doesn't sound like much but to me it's great because it makes it significantly easier to get myself to the gym knowing I have some foundation to build from when the next week comes along.  Also, I am now one week closer to making a habit out getting to the gym.  The hardest part for me is just GETTING to the gym.  I always seem to find some sort of excuse to opt out for the day.  Excuses like I have to go to the bank, I didn't bring my gym clothes, and traffic will be bad when I get out.

These excuses may sound dumb to a hardened gym rat but someone like that has got years of solid gym time.  When you are just starting out it is hard to get motivated and also difficult to create a routine you can stick to.  I am pretty happy with the routine I have right now.  I am coming into work early enough so that I can hit the gym right after work and then head out to whatever "alternative exercise" I have planned for that day.  Another benefit of getting the first week out of the way is that I now have a better idea of what weight I should be using for each muscle group.  It is kind of a crap shoot at first and you could potentially go too heavy or too light when starting out.

My legs are still pretty sore from last week so I know I hit them hard enough.  The rest of my body is a different story though.  I need to add weight to pretty much all the exercises I did with the exception of legs.  I didn't want to attempt too much weight starting out because last time I did that I couldn't work out the following week because I was still to sore.  All in all I am pretty happy with my performance at the gym and glad to get that first week out of the way.

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Alternative Exercises To Squats - Weight Lifting

I have absolutely terrible knees and I am always looking for alternative exercises to squats because they cause a great deal of knee pain for me.  I recently have decided to get back to the gym and the main reason for that is so that I can strengthen my legs to make me more stable during my other exercises like surfing and skateboarding.  So that being said I have started researching alternatives to squats and this is what I have found.

Leg Presses

One exercise that I am able to do with relatively less knee pain is the leg press.  The leg press machine allows me to be in a seated position so I can isolate the legs muscles with a very controlled and stable pressing motion.  After I complete a set on the leg press machine I can feel the burn in my quads and hamstrings.  Everyone says that squats are the "king of all exercises" but if you can't do them then I think leg presses might be the next best thing.

Leg Press Machine

Wall Sits

Wall sits will not be as beneficial as squats but my main focus is here is what you can do if you have knee issues.  Wall sits are very simple but can really punish you if you do them right and don't cheat.  Basically, you stand in front of a wall and then squat down into a seated position with your back pressed against the wall.  You simply hold that position as long as you can and feel the burn in your quads and hamstrings.  I am unable to do these for very long at this point but I am getting better!

Wall Sit

Dead lifts

Dead lifts are a great exercise for your legs and lower back.  Because of the motion it is extremely important that you perform this exercise with proper form to avoid injury.  I am just starting to do these exercises again so I am by no means an expert on proper form for this exercise.  After a youtube search I came across the video below which explains proper dead lift form.

I plan on doing these exercises religiously for the next few months in order to strengthen my legs so that I can have a very solid foundation.  I am finding that leg strength is very important for the activities I am attempting to get good at and with my knee history I need all the help I can get.

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Weight Training Begins Today - Weight Training

So today is my official day for getting back to the gym for a set workout routine for lifting weights.  I have been putting this off for as long as I can but it is becoming more and more evident that I need to do some strength training in order to speed up my progress in my other exercises.  I have had a few times where a wave has taken the board out of my hands when I am trying to turtle roll so I really want to strengthen my arms for that.  Also, I am a bit sluggish when it comes to popping up after I catch a wave so my goal is to strengthen my chest with some dumbbell chest press and flys.

I am not new to lifting weights.  I used to be really into it about 5 to 6 years ago when I was much more active.  I do know the basics for a solid workout routine and have used that knowledge to put together a weight training workout.  My goal is not to bulk up but instead to build strength and tone up so I will be focusing on lighter weight and more reps.  I also do not like to do 2 pulling or pushing exercises on consecutive days.  An example of this would be to do a chest workout on Monday and then a triceps workout on Tuesday.  Since your triceps are supplemental muscles for your chest workout I like to give them at least 24 hours to recover after a chest workout.  The same concept also works for back and biceps.

So that being said this will be my routine for the next 6 weeks at least:

Monday: Chest

Tuesday: Back

Wednesday: Shoulders

Thursday: Legs

Friday:  Triceps and Biceps

I think I will completely mix everything up after 6 weeks to try and get some muscle confusion going to avoid a plateau.

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Getting Back To The Gym - Weight Training

After a long internal debate I have decided to get back to a regular gym schedule to do some moderate weight training.  One of the main driving forces for my blog is to take part in a variety of activities to make the experience of working out not feel forced, boring, and scheduled.  I really want to re-wire my brain so I become an active person that does not rely on countless hours on an elliptical machine, treadmill, or stationary bike.  I want to get the bulk of my exercising from activities such as kayaking, surfing, road biking, skateboarding, basketball, or whatever else I can think of.  That still leaves one main piece to leading a healthy life style, weight training.

Part of me feels like going to the gym to lift heavy things is in the same class as scheduled movement time on an elliptical and part of me feels that weight training is fundamental to maintain a strong frame that can stand up to the different activities I am taking on.  One main reason I need to get back to the gym is for leg training.  I have had two knee surgeries in the past and I really need to strengthen my legs.  I am sure these activities I am doing will eventually give my legs the strength they need, but I also need to prepare them with some weight training to help avoid injury.

I won’t be spending hours upon hours in the gym doing weight training.  Instead I will be focusing weight training as a supplemental exercise so that I can keep doing these sports I love.  I am looking to spend no more than 30 to 45 minutes 4 to 5 days a week in the gym lifting weights.  My main goal with weight training will be to build a strong frame that will make me stronger and more agile.  I decided to include some info on the weight training that I will be doing but I have to clarify that I am NOT a personal trainer and I must direct you to your doctor for any advice you need pertaining to weight training.  I am only including this info so you can see the whole picture regarding my journey back to a fit person.

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