fatoldmanworkout

I just got back from the gym. This is the first time that I have worked out in weeks.

Here is how it went:

10 Minutes on the eliptical machine (warm up). Max heart rate was a whopping 194 at a moderate pace. Seems pretty high to me. I must be in lousy shape.

I did some bench press, some squats, some delts work, and I eased into the weights. My bench was pretty light. I did the seated barbell press (Smith rack) and maxed at 185 lbs. I could have gone heavier, but that is a really bad idea on my first day back in the gym!

I ended it with 21 minutes of cardio on a bike. I was at a Country Club that had this cool new gym. Here is a link to it. They had bikes that are from expresso fitness with virtual paths to ride your bike. It was one of the coolest things that I have ever seen. And, like many other of my great ideas, I had the idea to do virtual rides on gym bikes about 12 years ago. Oh well. You snooze, you lose.

I finished up with the hot/cold pools and a blazing hot sauna. I think that I’ll sleep good tonight. I feel really motivated to go back tomorrow.

The only thing that would have made my experience better would have been a massage! Maybe tomorrow!!!

The weight loss program has not started yet, but I am working out 3 times a week to get ready for it. Here is some of Saturday’s workout.
Details:
Tris: 12 total sets
Push ups: 3 sets of 10-12
Tire Flip / Jump (with weighted vest): 3 sets of 10
Cardio: stationary bike - 30 minutes

And, for your viewing pleasure…

Tonight was Back and Biceps and 30 minutes of cardio

Back:

Lying Pull-ups on a bench press - 4 sets, 12 reps

Bent rows - 3 sets, 10 reps

Dumbbell rows on bench - 3 sets, 8-10 reps

Biceps:

EZ Curl Bar - 4 sets, 10-12 reps (med weight)

Seated alternate dumbbell curls - 3 sets, 8-10 reps

Standing dumbbell curls - 4 sets (3 sets, 8-10 reps, 1 final set, 15 reps)

Bike on stationary trainer:

30 minutes, moderate

Sunday was a pretty easy workout day…

I did chest and delts. Then I did the exercise bike for 30 minutes. It was a pretty uneventful workout.

Chest:

incline dumbbell presses - 4 sets, 8-10 reps

incline flys - 3 sets, 10-12 reps

flat bench barbell presses - 3 sets of 12-15
reps

Delts:

Standing barbell presses - 4 sets, 10-12 reps

side laterals - 3 sets 12-15 reps

seated dumbbell presses - 3 sets, 6-8 reps

Saturdays workout was fun. I had a little more time to throw in a few extras. Check out the video.

I did jump rope, free weights, tire flips, 16 lb sledges, jump rope and a few more things. I was definitely feeling this workout by the evening. I want to keep working out hard so that I am in decent shape for when I start my “real” workout routine!