On the 10th of march I joined a gym to get serious with training. Before that I used the possibilities at home (bench and some weights, body weight exercises) but not regularly. More about the history is written in my introduction.
As the gym has put numbers on the different machines I'll use those to specify the exercises with machines in this log.
So here is the list of machines that I'll be extending as I change my workout. As I'm not sure how to translate the movements on the machines into common names for exercises I just list the numbers and the muscles that should be trained. If anyone has a better idea to display that...please step forward...
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Number Muscles trained
A1 gluteus maximus, erector spinae, biceps femoris, semitendinosus muscle
A3 gluteus medius, gluteus minimus
B1 quadriceps femoris
B5 biceps femoris, semitendinosus muscle
B7 biceps femoris, semitendinosus muscle
C3 teres major, biceps brachii
C5 deltoids, rhomboids, trapezius, teres major
C7 teres major, biceps brachii, rhomboids, trapezius (middle part)
F2 rectus abdominis
F3 erector spinae, quadratus lumbarum
To have a good starting point for this log I'l list the progress so far, starting from the 10th of march to the 8th of april. Table shows number of machine and starting to current weight. I'll skip the repetitions for this overview but the "target" zone is 12-15 repetitions, although all exercises are done in one set with as many reps possible. If I get more than 15 reps...the weight will be increased by 5-10% for the next set. Less than 12 reps...weight will be decreased by 5-10%.
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Number Weight in pounds
B5 122 (switched to this one recently from B7)
C5 80->90 (shortly at 100 but had to go down again)
Normally I added a few extra exercises to this plan...and I'll be getting back to doing that...if my injury is completely healed. The left shinbone still has a slight swelling but is nearly healed so far. Still have to be careful though. And the right wrist is getting better but there is still a problem in the area of trapezoid, trapezium and scaphoid. The hand is usable but cannot take too much pressure or weight.
Phew...quite a long intro