Thread: WM's Gym Of Dispair

Day 1 (Yesterday)

Yesterday was the first workout day. The guy who runs the place chatted with me about goals, etc. and gave me a generic workout to get my body used to lifting again. I looked at it and thought it was pretty good so I went through it. He followed me through to make sure my questions were answered, etc. Nice guy, very helpful.

This gym has a nice selection of Hammer Strength equipment, which I like. With standard free weights it is difficult to workout alone and push to edge on certain exercises. With Hammer Strength you can get a quality workout without locking yourself into movement paths like typical "machines" though I do think free weights are my preferred way to go.

For the next few weeks each workout I am going to hit all the major body parts. After the first two weeks I'll break it out depending on how much progress I have made.

HS = Hammer Strength

Day 1
Warmup on the treadmill
Superset 1
HS ISO Bench 1x15
HS ISO Incline 1x15
HS High Row 1x15

Superset 2
HS ISO Row 1x15
HS Shoulder Press 1x15
Olympic Bar Bicep Curl 1x15

Assisted Chins 1x15
Dips 1x15
Leg Press 1x15
Abs 1x15

My goal is to do three sets of the above. I only did one yesterday so I didn't wake up in the middle of the night screaming in pain. Tomorrow I will adjust the weights and do two sets.

That's a very unbalanced workout wrt upper body vs lower body. You need more lower body work.

I agree. Wednesday has more lower versus upper. Legs used to be, and hopefully will be again, my favorite training sessions. For the first day I was happy with the "hello body, remember the weights" approach. This is definitely not mid or long term workout.

4/7/2010
Second day. I added two leg exercises to give them something to think about.
Two Sets of:
- Leg extensions
- Leg curls
- Leg press

I'll do the same workout again today but add another set. Assuming I survive that on Monday I am going to start some light squats, light stiff-legged deadlifts, easy calves in addition to light Leg press, leg extensions and leg curl. I'll stay light because I know I'll feel it.

In addition to the legs I did a basic upper body circuit on the Hammer Strength. My log book is in my car so I can't say specifics but it was designed to just give another exposure to weight lifting to the upper body.