I haven't been working out much, and I've been blogging less. My hand has recovered most of its range of motion thanks to treatment with L-methylfolate, but I am still way behind on strength in my right hand and arm. I've dropped the gym membership as an unnecessary expense and am now in the process of building up a home gym. I've started by moving my Bowflex into the studio and I'm committing now to daily exercise: at least 20 minutes of some kind of focused training every single day.
I'm also committing to lose 30 lbs in 2008. I'll weigh myself tomorrow morning as a baseline.
This evening I got the ball rolling with a very light Bowflex workout:
Bench Press 20x80 (Incr to 110)
Lat Row 20x100 (Incr to 130)
Rear Delt Row 20x60 (Incr to 80)
Curl 10x60
Lying Triceps Ext 25x60 (Incr to 90)
Jump Squat x10
Low Back Ext 20x60 (Incr to 80)
Frog Back Pressure Crunch x10
My goal is to get first to 1 x 10, then 2 x 10, then 2 x 15 on each of these exercises, before moving on to another phase (possibly doing them for time?). I'll do this workout again on Friday, with the increased weights noted above. Tomorrow I'm going to walk. I'll need to get out there early, since the forecast is for rain as the day goes on.
The Frog Back-Pressure Crunch is excellent as an alternative to Janda situps. The key is to press the soles of the feet together and maintain that pressure throughout the crunch. This (along with pushup variants) is a good "5-minute break" whenever I need to get up and move.
Medium-range goals for building my gym: getting a sandbag set and putting in rings.
