It’s also proof that I need to continue exercising regularly, especially that pesky midsection, but that’s kind of the whole point. And finally, it’s proof that I’ve come a long, long way.
There was almost no one in the gym for the duration of the workout. One guy was in Manville, and he was mostly watching TV. Every now and then he’d lumber over to a weight rack and lift a gazillion pound barbell a couple of times, then he’d go stand in front of the television again. I really don’t understand the rationale behind that method, but lots of guys do it and what do I care anyway? It’s only the ones who scream while they’re lifting that bug me.
But thank goodness for ESPN and plasma tv’s on every wall. My chubby bellied-sports tank and I were way under the radar.
I had a good workout that lasted about as long as the trainers’ workouts with me. Not surprising, considering I patterned it after Trainer Kevin’s workouts, which I enjoy immensely. The goal was a full body workout, and I think I got there. Mostly.
Here’s what I did:
Warm up (straight from Kevin’s workouts):
wall sit – 30 seconds
wall pushups – 12
body weight squats – 12
wall pushups (close hands) – 12
front-to-back lunges – 5 each leg
Then the workout (3 sets of each, with reps x weight, or count, listed)
Lunges with weights (split between static, front, and back lunges) – 10×10, 10×12.5, 8×12.5 (I tried 15 on the last bit, but…no.)
Shoulder presses – 12×12.5, 10×15, 10×15
Jumping Jacks – 30 each round
Rest 90 seconds (jumping jacks wear me out)
Squat Curls – 10×12.5 3 times
Lat Pull downs – 12 x25, 6.×40, 12×25 (there was nothing between 25 and 40, so I thought I’d give it a try. Too much.)
Incline Flys – 12×12.5 3 times
Rest two minutes, but I spent most of it walking around trying to find a pull-up place. I did!
Hanging leg raises – 8, 8, 10
Pull-ups – 8, 8, 10
One-arm rows – 10×20, 10×25, 8×30
Rest 90 seconds
Face pulls – 12×15, 12×20, 12×25 (double-handled rope on pulley, right up to the face, arms up high)
Situps on the ball – 20, 3 times
Some stretching, a bathroom break, more water, and then 11 minutes of elliptical.
And that was my workout. According to my heart rate monitor, I burned about the same number of calories as a trainer workout, so I was pleased. I felt tired, but I wasn’t exhausted at the end. I think maybe I was a little too careful, but I definitely didn’t want to try to blaze new trails my first time out. Survival was the biggest goal.
I’m also not sure about the mix of exercises, which ones it’s better to group together. That was another reason I didn’t want to push too hard: what if I had some toxic mix of chest and bicep exercises that would paralyze me or something? I’ll show this to the trainers on Monday and see how they grade it. (I’m going with a B+ myself.) Your input is welcome as well.
Besides working 10 hours, that’s how I spent my 4th. I hope you had a wonderful day!