Day 9

Last night I read about, and today began, a general purpose weight-training routine.  It involves 9 exercises done in order and book-ended by an aerobic warm-up and cool-down.  It matches my objectives well and has progressive phases to help beginners like me work toward a respectable steady-state.  We'll see how it goes.

Here's what the routine looks like:

"12 RM Weight" means the weight that I can lift 12 times before failing in good form, and I gave what I did today in lbs.  I think i got pretty close -- some were a little easier than others.

I didn't think I would be able to do all of those -- it looked like they hit the same muscles over and over again.  I was able to do it, however, and at the end i felt like it hit me pretty comprehensively, so i'm pleased.  After 3 sessions you're supposed to double the number of reps (from 1 set of 12 to 2 sets of 12) -- I am doubtful i'll be able to do it, but we'll see.

I had never done deadlifts before, but the internet seems to think they're quite the thing, so i gave it a shot.  They did take more of my body than I expected, and I'm sure i looked foolish with my wimpy weights over there in the frightening side of the gym, but one day i'll be kicking sand in their faces.  They'll see.

The briefer routine gave me more time for vigorous walking, so i did 10 minutes before and 15 minutes after at my same 7.0 incline at 3.6mph.  Supposedly that burned 260 calories.  w00t.

Day 7

I tried to do everything except swim today.  I'd like to eventually get to the point i can do the full variety of lifting on both tuesdays and thursdays (while swimming MWF), but i think i'll be too sore in some areas for a while to do it more than once weekly.

Today i hit it pretty hard, exploring what might make a good mix - (reps x weight):

• 50 x 90 lower back machine.
• 50 x 70 twist core machine.
• 20 x 50 tricep press.
• 20 x 50 wing flapping
• 20 x 70 crunch machine
• 5 x 100 press machine (bicep/chest)
• 5 x 50 press machine alternate motion (chest)
• 5 x 50 "fly" (chest)
• 12 x 50 curl
• 10 x 75 lat pull

And i walked vigorously for about 20 minutes, 210 calories, and had my heart around 155 for the duration.

I realize the weights aren't that impressive for someone my size - chalk it up to:

1. I'm weak and just starting
2. I'm more interested in endurance right now than brute strength
3. I wanted to try a number of things

I like the walking -- i think cardio is one of my biggest deficiencies and improving it needs to be my primary focus.  it also feels like serves as a warm up (I did 5 minutes at the beginning) to wake my body up, and a post-lift "stretch" (I did 15 minutes afterward) to jangle the muscles loose afterward.  I have no scientific grounding for that stance, but it feels right.

I think tomorrow i will be very sore - particularly in the core (again) and likely in the arm/chest/shoulders (they already feel tight an hour later).  Hopefully i'll be able to swim tomorrow.

Day 2

Misc core muscle exercise machines for 35 minutes. Primarily lower back and that mid-section twisting machine. 15 sit-ups, 10 leg lifts. Some triceps. feel used, but fine an hour later.