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.