For someone who had spent nearly every day from age 13 to 33 in a gym, to day was a bit surreal. I did manage to go in to our local gym (I’ve had a membership since August and have only been once since I signed up). It seems as if my body has forgotten how to lift weights. So, I stuck to the following guidelines:

• Lift only with machines - This way the range of motion and direction of the lift were controlled. This isn’t the optimal way to lift since it doesn’t incorporate your stabilizing muscles. For a first time lifter (which technically I qualify for) it is more important to avoid injury. As I get more comfortable with the weights, I’ll begin to mix in more free weights.
• I lifted a fraction of what I wanted to - I’m not as strong as I used to be and it would have been a big mistake to fool myself into believing I am. I squatted with half of my normal starting weight. That turned out to be plenty. I also did leg press at have of my previous norm. Remembering that my previous norm was over five years ago.
• I made sure to get in and out of the gym in about an hour. The workout was enough to get my heart rate up into the fat burning range, and I had enough energy to maintain lifting intensity the entire workout.
• I made sure to stretch when I was done.
• I made sure I got plenty of protein today (a protein shake before my workout, a glass of milk after, fish for lunch and steak for dinner).
• And finally, I’ve acknowledged that I’m going to hurt like hell tomorrow and maybe the day after. Such is the price for my laziness.

Life is a journey and if you don’t do maintenance on your ride, your journey will be cut short. I plan to get there in style!