Return to Health (Fitness Journal)

"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -- Henry Rollins

Week 1 - Day 1 - 1/7/13

Getting back to a schedule. Easing into the regimen so I don't injure myself. Will post progress pics once per week.

2 glasses of water and a Whey/Skim shake at 3:30am

Modified Stronglifts 5x5 

Front Squats - Cross Arm Grip 4:00 - 4:45

95lbs - 3/2/2/2/3   Hip flexor and lower back issues. Need more stretching.

Bench Press

95 - 5/5/5/5/5 - Too light, but I want to make sure I am using proper form to avoid shoulder injury.

Inverted Rows

Body Weight - 5/5/5/5/5 - Doing a barbell row would be too much on my lower back right now. Also, it is a loud exercise and I am lifting at 4:30am.

Push Ups

10/6/5 - Decent form, I want to work up to 5x15

Treadmill  4:50 - 5:20

30 minutes

Breakfast:

3/4 cup egg whites (Wegman's Egg Busters)
1 slice Ezekiel Bread
1/2 slice American Cheese (real)
1 egg

3 cups raw spinach + tomatoes and FF Honey Dijon Dressing
8oz Skim Milk

Sticking to a 1800-2000 kCal regimen. 40% Protein 40% Carb 20% Fat

-Fitz