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My new gym opened today!!!

After 6 1/2 weeks of not lifting I played with the hammer strength machines:

bench press, shoulder press, leg press, seated calf raises, lat pull downs, v squats, lateral low row, preacher curls. Then I did 7 minutes on the eliptical machine. The gym is huge, with tons of new equipment, and it was almost empty.

My diet should improve now that I'll exercise regularly. I digressed into late-night binging. Just had my first protein shake in many years.

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Did 25 mins on the eliptical, (which I love) no problem! Then I tried the Lifecycle ab machine 50x20 and 70x15, then hs crunch machine 30x15, then 25 mins on the recumbent bike. My age and weight makes 137 the target hr chosen by the lifecycle cardio machines, which is lower than I was training at when I was running this Summer and using 151 as my target. 137 is deceptively effortless, but I'll hang there for a while. I was worried about my sore calf, knee and elbow, but they seem happy and less stiff. My metabolism is roaring to life and I must resist going back to the gym tonight, so as to be ready for a real Hammerstrength session tomorrow morning. Yesterday I started using 1/3 cup of Naturade veg protein a day.

Edited by John V
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Went around the room and got familiar with all the Hammerstrength machines. Here are the order and numbers I started with, having little idea where I should start. I'd be glad for input regarding the order I do them in, etc.

bench 90x12

incline bench 90x11

shoulder press 50x12

low row 50x12

leg press 90x12

seated calf raises 70x12

front lat pulldown 90x12

v squat 90x12, then 12 the right way , going lower (note: safety off!) These slammed me.

crunch 15x25

lifecycle eliptical 35 mins in the 140s hr mostly

high row 50/50x12 (each side)

decline bench press 40/40x12

 

I'm glad my leg injuries have loved the workouts. My elbow disallowed the HS preacher curls and even standing db curls hurt.

 

I bought a membership for my 12 yo daughter today ($6 a month fixed, no contract!)

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Saa-weet! The only advise I can give on any full body routine is to make sure you aren't hitting similar muscle groups back to back. Just to allow for proper rest in between exercises. For instance something more like:

 

flat bench

squat

incline bench

leg press

shoulder press

low row

seated calf raises

front lat pulldown

crunch

high row

decline bench press

 

Now if you were looking to do something more like a circuit then I'd say group them together, but you're going to get fatigued quickly. Note you'd be in and out of the gym quite fast doing something similar to this.

 

squat

 

incline bench

flat bench

decline bench press

 

leg press

seated calf raises

 

low row

front lat pulldown

high row

 

shoulder press

 

crunch

 

cardio

 

Anyway this early into the new gym, you're taking the right approach. Have fun, check out all the equipment and relax.

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Hammerstrength:

Squats 100x8

leg press 140x8

seated calf raises 90x10

bench 95x10

incline bench 95x12

decline bench 45/45x8

high row 55/55x12

low row 90x10

shoulder press 45/45/12

front pull downs 50/50x12

crunch 25x25

 

35 mins eliptical mostly in the 140s HR

 

I was still sore from the squats two days ago, and today's kicked my butt.

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It was hard to miss two days at the gym, but work dictated that.

 

I jumped off the scale this morning when it said 218 something, tiptoed back on and got a 217+ reading but jerked my gaze away before I could read the fat # or %!!!

 

Last night I went to a vegetarian meetup down in Akron at Chrissie Hynde's vegan restaurant VegeTerrarian. Ironically, she served me my fried eggs in Kent, OH. when I was a lacto-ovo-vej in the 70s. It was pricey, but elegantly delicious, and actually satiated me for a while.

 

today's hammerstrength machines:

bench 50/50x10

incline 50/50x11

decline 45/45x9

front pull down 60/60x11

shoulder press 50/50x9

low row 50/50x11

high row 60/60x11

dared to try some light alternating dumbbell hammer curls and it didn't seem to aggravate my nagging left elbow that still remembers the straight bb curls of months ago 22.5x20 (10&10)

HS crunches 20x35

eliptical 45 minutes mostly in the upper 130s HR

 

 

Happy Solstice! The Light returns. No wonder we worshipped the Sun until recently. It is 99%+ of the mass in our solar system.

Edited by John V
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Hammerstrength

bench50/50x11

incline 50/50x11

decline 45/45x9

front pulldown 60/60x12

shoulder press 50/50x10

low row 50/50x12

high row 60/60x12

hammercurls 22.5x12 (elbow not happy)

Hs crunch 40x20

 

eliptical 50 mins around 140 hr

 

been stretching for 10 min after cardio to cool down

 

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Hammerstrength

bench55/55x8

incline 55/55x10

decline 45/45x10

front pulldown 70/70x8

shoulder press 50/50x10

low row 60/60x10

high row 65/65x9

hammercurls 22.5x13 (elbow still not happy)

Hs crunch 45x15

 

eliptical 50 mins mostly at low 140s hr

 

stretch for 10 min after cardio to cool down

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My 12 yo daughter did the same Hammerstrength circuit as I did today, (with little or no added weight) though she couldn't do any HS crunches. She then played around on the bike, eliptical and tread mill for half an hour. I'm hoping she'll want to come to the gym with me at least a couple of times each week. She's 5'7" 145# and was 36# at 6 months. She's been a dancer and swimmer for many years.

 

Here are my HS numbers

bench55/55x8

incline 55/55x12

decline 45/45x12

front pulldown 70/70x9

shoulder press 50/50x12

low row 60/60x11

high row 65/65x12

hammercurls 22.5x13 (elbow still hurts)

Hs crunch 45x15

 

eliptical 45 mins mostly around 137 target hr

 

stretch for 5 min cool down

Edited by John V
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HS numbers

bench55/55x10

incline 60/60x9

decline 50/50x8

front pulldown 70/70x12

shoulder press 55/55x9

low row 60/60x12

high row 70/70x8

db hammercurls 25x12 (elbow hurts less today, but is generally stiff)

Hs crunch 45x18

eliptical 50 min

 

Doing only one set of these Hammer Strength machines I'm adding reps or weight each time. (progress)

My little circuit doesn't take long.

 

Cardio/eliptical wise, today I had to put a little effort to keep my hr up to target, rather than the usual effort to slow down to keep it there. It takes a moment to get my land legs after 50 minutes. The stretching feels better each time. (will I ever do my yoga again?)

 

My limp is different, but not better. I need a physical therapist.

 

Reader!

Happy New Year

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Happy New Year!

 

My "rest" day yesterday was not as it included muscling around 2300# of food, in cases from 24# to 45#, that needed unloaded, stacked, moved and shelved.

 

Hammer Strength machines today:

bench55/55x10

incline 60/60x9

decline 50/50x9

front pulldown 75/75x8

shoulder press 55/55x9

low row 65/65x8

high row 70/70x9

alt dumbbell hammer curls 25x13.5 (elbow hurts less the harder I grip, but is stiff throughout the day. I won't even look at the HS preacher stand (ouch))

Hs crunch 45x20

 

eliptical 50 mins. I had to exert still more effort to keep my HR up near 137. I was still sore from 2 days ago, so tomorrow is going to be a real rest day.

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Hammer Strength machines today:

bench55/55x10

incline 60/60x11

decline 50/50x9

front pulldown 70/70x12 (turned my hands the correct way )

shoulder press 55/55x10

low row 65/65x10

high row 70/70x11

alt dumbbell hammer curls 30x8.5 (an extra left)

HS crunch 50x15

 

eliptical 50 mins.

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Hammer Strength today:

bench55/55x12

incline 60/60x10

decline 50/50x10

front pulldown 80/80x10

shoulder press 55/55x12

low row 65/65x12

high row 75/75x12

alt dumbbell hammer curls 30x8.5 (an extra left)

HS crunch 50x16

 

eliptical 25 mins.

My daughter did the HS circuit, then cardio, also.

The gym was packed with New Years resolutions.

_________________

an evolving primate

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Hammer Strength today:

bench 60/60x8

incline bench 60/60x8 (on a HS machine I hadn't used before, which was more difficult)

incline bench 60/60x8 (tired from the new machine)

decline bench 50/50x8

front pulldown 80/80x11

shoulder press 60/60x8

low row 70/70x9

high row 80/80x8

alt dumbbell hammer curls 35x8

HS crunch 50x17

 

Lifecycle eliptical 25 mins.

Lifecycle recumbent bike 18mins

 

stretching

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Hammer Strength today:

bench 60/60x9

incline bench 60/60x9 (machine w/belts)

incline bench 60/60x9 (plate loaded)

decline bench 50/50x9

front pulldown 80/80x12

shoulder press 80/80x8 (mistakenly added 20 extra lbs to each side, yet did it)

low row 70/70x10

high row 80/80x7

alt dumbbell hammer curls 35x8

HS crunch 50x17

 

Lifecycle eliptical 30 mins.

Lifecycle recumbent bike 30 mins

 

stretching

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Thanks Viva, a little encouragement works wonders for me. Following your thread, I've been impressed by your tenacity, too. I'm feeling strong, having just past 4 weeks at the new gym. The new lifting routine seems to be shaping me differently from my last one. The ample cardio has got to be doing something, at least my face is changing shape. The downside is my knee and elbow are still stiff and my calf is still sore from sympathetic assistance of the knee (read limp). Mostly I drag my butt after a work out, and one day seems like a short rest, but I go every other day. I'd been eating a bit of pea protein and now switched to hemp, which I love, and I got back on multi-vitamins and probiotics. I like feeding my sore muscles, and don't miss an opportunity! In 9 months of on again, injured again training, I've lost less than 10 pounds. Nightime grazing is the reason why. I need to lose at least 25# of mostly visceral fat. (gut)

Edited by John V
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