the gym
So I signed up for the gym last week with 40 personal training sessions. Tonight was my first and so far all we did was go through everything and then I did the elliptical for 45 minutes. I will be going 4 times a week.
And our goal is to loose 10% of body fat in a month and gain 2-3 pounds of muscle. And for everyone (or no one's amusement), I will posting what I do here on some interval so as when the training stops I will have routines to pick from to do.
So yeah, I also have to have a bone graft, sinus lift and implant all done in one day. It will cost some serious billz, but I'd like to be able to eat on both sides of my mouth again one day.
5 min cardio warm up
10 reps of kneeling and lifting alternating leg and arm
20 sec x 2 of plank
10 reps of push up position, switching and holding on one leg
10 reps of going from plank to push up
(on balance platform w/ 5 lbs weights)
10 reps - curls
10 reps of slightly bending and arm extensions behind
10 reps of shoulder presses (from chest to straight above head)
(on floor with weights)
10 reps of lunges
10 reps of lunges, doing curls and then shoulder presses
(each below done with 2 weights selected)
10 reps of frog hopping on bouncy side of balance board
10 reps of frog hopping w/ chest passes of a 2 lb ball
12 x 2 reps of chest presses (don't know what the machine is called but from chest to arms straight out)
15 reps on sitting up ab curl machine (maybe x2 reps?)
12 x 2 on the lat pull down machine
15 reps of squats with 5 lbs weights, leaning against balance ball wedged against a wall
15 reps of leg curls
2 mins on treadmill on high incline and speed, no hand holds
40-45 mins of stationary bike
to come soon
5 min cardio warm up
10 x 3 reps of crunches on ball
10 x 2 reps of kpulls
15 x 2 crunches
10 x 2 of shoulder presses with dumbball to tip toes
10 reps of chin ups, dips, pull ups and then dips again
10 x 2 reps of the chest press
10 x 2 of sit and push up machine (so hard)
10 reps of chin ups, dips
2 mins on tread mill, high incline
10 x 2 reps of angled leg press
10 x 2 reps of thighsolator (machine name...haha)
10 reps on standing calf
10 x 2 reps on leg curls
10 x 3 reps of leg pushes (kneeling, pushing one leg out)
5 mins cool down on tread
25 mins on elipitcal
5 mins of cool down on elipitcal
And our goal is to loose 10% of body fat in a month and gain 2-3 pounds of muscle. And for everyone (or no one's amusement), I will posting what I do here on some interval so as when the training stops I will have routines to pick from to do.
So yeah, I also have to have a bone graft, sinus lift and implant all done in one day. It will cost some serious billz, but I'd like to be able to eat on both sides of my mouth again one day.
5 min cardio warm up
10 reps of kneeling and lifting alternating leg and arm
20 sec x 2 of plank
10 reps of push up position, switching and holding on one leg
10 reps of going from plank to push up
(on balance platform w/ 5 lbs weights)
10 reps - curls
10 reps of slightly bending and arm extensions behind
10 reps of shoulder presses (from chest to straight above head)
(on floor with weights)
10 reps of lunges
10 reps of lunges, doing curls and then shoulder presses
(each below done with 2 weights selected)
10 reps of frog hopping on bouncy side of balance board
10 reps of frog hopping w/ chest passes of a 2 lb ball
12 x 2 reps of chest presses (don't know what the machine is called but from chest to arms straight out)
15 reps on sitting up ab curl machine (maybe x2 reps?)
12 x 2 on the lat pull down machine
15 reps of squats with 5 lbs weights, leaning against balance ball wedged against a wall
15 reps of leg curls
2 mins on treadmill on high incline and speed, no hand holds
40-45 mins of stationary bike
to come soon
5 min cardio warm up
10 x 3 reps of crunches on ball
10 x 2 reps of kpulls
15 x 2 crunches
10 x 2 of shoulder presses with dumbball to tip toes
10 reps of chin ups, dips, pull ups and then dips again
10 x 2 reps of the chest press
10 x 2 of sit and push up machine (so hard)
10 reps of chin ups, dips
2 mins on tread mill, high incline
10 x 2 reps of angled leg press
10 x 2 reps of thighsolator (machine name...haha)
10 reps on standing calf
10 x 2 reps on leg curls
10 x 3 reps of leg pushes (kneeling, pushing one leg out)
5 mins cool down on tread
25 mins on elipitcal
5 mins of cool down on elipitcal