It's been a while since I've introduced myself on this forum, even though I wasn't yet going to the gym. But 05 September 2014 I kicked my ass to the gym and got myself a subscription and I've been going ever since. I go 4 times a week for about 90 minutes: monday, wednesday, friday and sunday.
The first 4 times I had a non-personalised program that existed out:
Stationairy bike: 12 minutes at 60 - 80 rpm
Running: 10 minutes at 4,5 km/h (6%)
Chest Press Sel: 3 sets - 15 reps (20 kg)
Vertical Traction Sel: 3 sets - 15 reps (30 kg)
Leg extension Elt+: 3 sets - 15 reps (10 kg)
Total abdominal Sel (Crunch): 3 sets - 15 reps (20 kg)
Recline: 10 minutes at 60 - 80 rpm
So nothing special. On 14 September I did some tests to get some basic information about my body, and these were the results:
Weight: 64,3 kg
% Fat: 11,8
With this and a bit more in depth information about what my goals etc were, I started with a more personalised workout program on 17 September. After 12 workouts I'll have another meetup and we'll see how much progress I've made.
My current workout (and the goal weight I have to be able to do after 12 times):
Stationairy bike: 12 minutes at 60 - 80 rpm, level 4 (max. level = 25)
Pectoral Sel - Arm Adduction: 4x 8 reps (25 kg)
Chest Press: 4x 8 reps (35 kg)
Vertical Traction Sel: 4x 8 reps (40 kg)
Row Pure: 4x 8 reps (40 kg)
Cross over Cable Elt+: 4x 8 reps (10 kg)
Cable Jungle - Arm curl: 4x 8 reps (15 kg)
Triceps Pushdown: 4x 8 reps (15 kg)
Leg extension Elt+: 4x 10 reps (30 kg)
Seated leg curl: 4x 10 reps (30 kg)
Leg Press: 4x 10 reps (70 kg)
Total abdominal Sel (Crunch): 3x 15 reps (30 kg)
Rotary Torso: 3x 12 reps (both sides) (15 kg)
I'm a bit lost with all the correct names, these are just the names of the machines that are in the gym, so I don't know if you guys now what I'm talking about...
I've noticed a few problems so far:
1. There is no restday in between Sunday and Monday... So what do I do on Monday? Do I use light weights? If I'm not sure can I just exercise as hard as I can...?
2. A lot of times I'm not feeling really sore, but I am feeling something. Is it okay to push your limits, or is it bad for your muscles/body when I do it with that 'feeling'?
My more detailed training log from the previous days is written on my blog. If you guys are interested: http://ectomorphingtime.tumblr.com/tagged/exlog
. I'll be adding my new detailed logs to this page, but I don't think it's okay if I start spamming a few days worth of logs...