Strength Training…Day 1…


Friday night (last night) I finally worked up the nerve to go to the gym and have my “orientation” completed.  Orientation consists of a trainer putting together a realistic rotation of strength training moves which can be then completed and recorded on a regular basis.

It’s official, I’m out of shape.  I’m kind of a shape, a semi-oblong-amoeba-shaped-blob, but I’m not ashamed to admit I slipped, I’m ashamed to admit I slipped and never cared enough to do anything about it.  Here is my strength training regimen which I am going to shoot for 3 days a week:

  • Warm-Up : Walk one mile (roughly 15 minutes)

The rotation (repeat this for a total of 3 times/sets)

  • Free Weights: Bicep Curls (5 lbs x 10 reps)
  • Free Weights: Shoulder Press (5 lbs x 10 reps, may need to step up to 7 lbs)
  • Low Pull Machine: “Row” pull 35 lbs x 10 reps, pulling with the muscle between my shoulder blades, as well as my biceps.
  • Bench Dip: Work triceps by supporting upper half on a bench, feet on the ground, and “dip” my upper body down as low as I can, then back up.  Body weight x 10 reps.
  • Assisted Pull-up (yes, assisted): Assisted weights = 112 lbs (so I’m lifting 180-112…68 pounds effectively) 6 reps, trying to work up to 10 reps of this.
  • Leg Press (love the leg press): 120 lbs x 10 reps
  • Hamstring machine: 10 reps, weight needs to be determined as this will be a new exercise.
  • Core: Decline sit-ups x 10 (rocky sit-ups)
  • Core: Reverse Sit-ups x 10 (pull legs up to the stomach instead of sitting up to meet the legs).

I’ve done this set a total of one and a half times, and my body feels like I got put in a meat grinder.  The weird thing?  Despite the pain, I’m looking forward to doing it all again.  Why?  Because yesterday I realized how weak I feel, and that feeling sucks more than any pain from working out ever could.

Tomorrow is another cardio day, back on the treadmill of life.  Tonight I had Outback Steakhouse, crab over steak, and a sweet potato, good times, good times.