Hello! This is going to be a little unique.. I work at a little gym called Koko FitClub.. they're not super well-known, yet. So if you've never heard of it, I'll give you a little breakdown.
Basically this is known as "Automated Personal Training"
They built a weight machine like this:
and you have a usb thumb drive that contains your height/weight/age.. etc. and a specific program that you're on. I am currently on our Burn Advanced program, and I'm trying to get stronger, but also burn fat (main goal, right now).
anyway, based on the program you're on, your current stats, and a strength test you take periodically, it automatically loads up a 30 minute, full body workout for you.
This is awesome, especially for people who don't know what the heck they're doing.
My question is this: I've been working here (and thus, workout out here) for about a year and a half.
According to my strength tests and the fact that I can lift a little heavier weights.. I have gotten stronger.
But I haven't really seen a change in my body.
I've gotten really good about watching what I'm eating over the last few weeks, and have dropped a couple of pounds.. but not a huge change over a year and a half.
My questions basically are:
Do you think this is a good program?
Should I be doing more workouts?
Should I just supplement them with something else? (I occasionally do videos at home from something like Daily Burn)
Or, should I just scrap all of this, and work out at a normal gym with a split days type of workout like most people do?
I'm going to include as much info about my program and workouts as I can here:
My last two workouts:
Total Weight Lifted:9,520 lbs estimated me at 202 calories burned, and it took my 32 minutes to complete
1. Squats : 110lbs 8reps
2. One-leg row : 17.5 lbs 6 reps, both right and left
3. Squats : 120lbs 10 reps
4. One-leg row : 17.5lbs 6 reps right and 6 reps left
5. Squats : 120lbs 12 reps
6. One-leg row : 20lbs 6 reps right, 6 reps left
7. Shoulder press : 15lbs 8 reps right/8reps left
8. ab crunch : 60lbs 8 reps
9. Shoulder press : 15lbs 8 reps right/8reps left
10. Ab Crunch : 60lbs 8 reps
11. Shoulder press : 15lbs 8 reps each
12. Ab Crunch : 60lbs 8 reps
13. Biceps curl : 50lbs 10 reps
14. Trunk rotation (using a rope) : 20lbs 8 reps right and left
15. Biceps curl : 60lbs 10 reps
16. Trunk rotation : 22.5 lbs 8 reps each
17. Chest press : 60lbs 12 reps
18. Chest press: 60lbs 8 reps
19. Chest press : 50lbs 4 reps
took me 22 minutes, estimated calories burned 155 (not sure if this is relevant info.. but just in case I'll include it)
1. Squat to upright row : 35lbs 10 reps
2. two- arm reverse row : 50lbs 6 reps
3. Squat to upright row : 40lbs 6 reps
4. Two-arm reverse row : 50 lbs 8 reps
5. Squat to curl : 60lbs 8 reps
6. chest fly : 50lbs 8 reps
7. One arm reverse fly : 15lbs 6 reps right/6reps left
8. Trunk rotation (using a hand strap) : 17.5lbs 6 reps right/6 left
9. ab crunch : 60lbs 12 reps
10. ab crunch : 50lbs 10 reps
11. ab crunch : 50lbs 8 reps
12. Chest fly : 50 lbs 8 reps
13. one-arm reverse fly: 15lbs 6 reps each
14. trunk rotation : 22.5 lbs 6 reps each side
15. chest fly : 50 lbs 8 reps
16. one-arm reverse fly : 15 lbs 6 reps each
17. trunk rotation : 20 lbs 6 reps each
18. Kneeling chop : 22.5 lbs 6 reps right and left
okay, hopefully that gives you a little bit of an idea of how they're set up.
aaanndd I think this is officially too long. haha. sorry, just except for what I've been doing here, i'm a total weight lifting newbie. so I'm looking for a just a little bit of guidance.
my university offers personal training, so I was thinking about doing that for a month or so, and see if I notice any changes. I have a wedding in October I'm trying to get ready for!!