Returned to lifting weights, upper body only, about twice a week in the afternoon or evening, in conjunction with doing morning cardio for about half an hour starting at 6:30 or 7 am.
The weight lifting follows a stretch where I completed Phases I to III of the Core Performance program before embarking on a long summer trip that required me to simplify my workout to pushups and pullups. Kept up with those after returning home, but after roughly five-six weeks of doing pushups in increasing numbers (pushups got up to 40+ a set, using hand-bars, for maximums of 150-160 in single session) my left shoulder started to bother me constantly.
So I switched back to a pretty simple workout. Bench presses alternating with one-armed dumbbell rows, then pullups alternating with standing overhead dumbbell presses. I shoot for five sets of each exercise, though if I’m really tired in a given workout, I pay attention to that and stop at four sets of the final pair of exercises. Shoulder is feeling better.
Anyway, last night I set a new 5R max of 195 pounds lifting on my own in the basement. Over the summer I did a 1R max of 225 pounds at a gym with a friend spotting me, and I think that gave me some renewed confidence. At the same time, my weight dropped down to 195 pounds, so that’s nice.
I passed on the leg weights because the squats were bothering my knee if I also tried to do much cardio and the deadlifts did the same with my back. Doing one or the other (squats/deadlifts OR cardio) seems to be okay, but in conjunction they are too much. I get more pleasure from being able to move around freely, so I stuck with a rotating program of running intervals, jumping rope, running stairs, hiking steep hills, doing burpees, doing some Tae-Bo routines, and assorted plyometric speed drills from the Core Performance program. I try to mix it up, doing whatever I feel like doing each morning before or after driving the kids to school, as my schedule and the weather permits. So far it has been enjoyable.