We're going back to the series "The Build Up." From my last post -- I was laid up for about a week due to an unfortunate and random back injury. I couldn't work out to my fullest potential, at all. The most I could do was simple cardio and that meant sitting on the stationary bike. After a week of recovery, it was time to get back into the swing of things. 

The very first thing to do was to stretch. Stretching consisted of:

 

•  V-sit
• Toe touches
• Rotating the arms, neck, and shoulders

I spent no more than fifteen minutes stretching most of my body. Very important  before hitting the road, lifting, and working the exercise machines. My objective for my upcoming work outs was a repetitive routine workout consisting of  outdoor sprints / runs - burning all  the calories I consumed the entire week and re familiarize myself without hurting my back with free weights and exercise machines. 

 

This past Saturday I ran a 3k, rode a 10k on the stationary bike, lifted 45-60 lb weights, and 70 lbs on the lateral pull averaging 10-20 reps. 

On Sunday I ran a 10k downtown and through steps of buildings and running up and down hills. A very good run, helped add another 10 miles on the stationary bike. 25 lb weight for side swipes to work abs, lateral pull again 70 lbs, averaging 20-25 reps, and overhead press 40-50 lbs 10 reps each.

Monday 10K on the stationary bike and 2 miles on the treadmill. Overhead press 50 lbs 10 reps and lateral pull 80 lbs 15 reps. 

Now getting back into a consistent weekly routine definitely involves a time committed schedule. Make sure you're able to plan accordingly. I work 9-5 therefore it's easy to breakdown my week. 

I usually have my short and sweet workouts Mondays, Wednesdays, and Friday's leaving Tuesdays and Thursdays and periodic Saturdays and Sunday's to concentrate on long distance running and any intense abs, core, and chest exercises.  

While I coordinate my workouts and times, the diet also needs to have a discipline. Though I said before, you can eat whatever you want as long as its in moderation and you commit to working it out, it's important to plan a consistent diet that incorporates all major food groups and is a healthy combination. 

It's all about consistency and feasibility.  Stay tuned on Building Up - The Routine.

"Think Fast! Move Faster!"