Seattle dropped the indoor mask requirements 9 days ago, so after a very long absence, I am back at my Glitter Gym. 🥳
I estimate that I lost 3-5 pounds of muscle during this period and some strength. I wasn’t lazy during this period. I still walked a lot plus did some bodyweight exercises (but not enough). And since late October, yoga every single day.
The plan now is to regain the lost muscle. I also want to strengthen my ankles, knees, hip flexors, and feet. Here is my plan.
Morning yoga or stretch routine. Between 20-40 minutes. I have found so many classes on Amazon Prime and YouTube.
Evening stretching. 10-15 minutes.
Strength (3x a week)
I’ll be using a few of the mass exercises recommended in Tall Man Training by Alexander Cortes. I was already doing goblet squats with my trusty 35-pound dumbbell, but now that I’m back in the gym, I’ll be adding the hack squat and leg press.
For the chest, I’ll be using incline presses. Dumbbell and barbell.
I also just started doing inverted rows.
Initially, I won’t be going to failure. I’ll be leaning towards volume as I get back into shape. I’ll be using the HIT principles of slower controlled movements over “going heavy”. Safety first.
I’ll be using some of the Knees Over Toes info plus some stuff I found on YouTube to strengthen my knees, ankles, feet, and hip flexors.
From KOT, I am focusing on the Tibialis Raise and the Split Squat initially. Then I’ll look at the Reverse Squat.
Last summer, I got a high hamstring tear. It has taken forever to heal. It still acts up if I drive for more than 30 minutes. Initially, I think I made it worse through stretching. Now I believe it was a weak hip flexor that caused the problem, so I’m adding some hip flexor exercises to address that.
I also own an adjustable slant board, which I do bodyweight squats on daily from different angles.
And finally, I’ll be working on toe and foot strength exercises to assist with some yoga poses.
Enough To Get Started
I don’t plan to resume Zone 2 cardio at my gym just yet. After a few weeks of getting resettled into the program above, I’ll likely do some of my outdoor walks with a weighted vest.
I wonder how long it will take to regain my lost muscle?