First day at the gym - pleased with the result:

Warm up: Bicycle 5 minutes level 5

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 20kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
2 km level walking at 6km/h = 20 minutes
3 minutes paddling at levels 2 and 4
3 minutes bicycle at levels 6-5-7 1 minute each

Polar A5 walking test result: Very poor

Warm up: Bicycle 6 minutes level 5-6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 20kg
Back stretch: Machine broken
Stomach crunch: 2x12 30kg

Cardio:
6 minutes rowing - 1 km
8 minutes walking at 6km/h at level 4-6
9 minutes bicycle at levels 6-5-7

Polar A5 says: Total time: 1:04 Average pulse rate: 124 In the zone: 17:43 Calories burned: 398

Warm up: Bicycle 6 minutes level 5-6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 2x12 20kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
8 minutes walking at 5km/h level 5-6-8-10
2 minutes paddling at levels 2 and 4
6 minutes rowing = 1100 meters
6 minutes bicycle at levels 5-6

Polar A5 says: Exe time: 1:12:08 Avarage pulse rate: 128 In zone 14:40 Calories burned: 506 BMI 33,1

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 60kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x12 10kg
Pulley Row: 1x12 20kg 1x12 25kg
Back stretch: With my body weight
Stomach crunch: 2x12 30kg

Cardio:
6 minutes walking at 5km/h level 7
6 minutes rowing = 1166 meters
6 minutes bicycle at levels 6

Polar A5 says: Exe time: 1:00:48 Avarage pulse rate: 114 In zone 21:08 Calories burned: 306 BMI 33,1

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg
Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
6 minutes walking at 4,2 km/h at at 12 percent incline
3 minutes paddling at levels 2 and 4
6 minutes rowing = 1193 meters
6 minutes bicycle at levels 6

Polar A5 says: Total time: 1:04:29 Average Pulse: 128 In zone: 10:43 Kcals burned: 457 BMI: 33,1

Hmm, I’m not crazy about hitting the gym a little after 5 p.m. the place is s crowded. Today I had to do things in a different order – and I’m not pro enough to figure out if that’s good – and actually ended up with some of the cardio mixed into the machine work.

But I did my whole routine – and forgot to start my Polar that really astounds me.

Warm up: Bicycle 6 minutes level 6

Lever Seated Leg Press: 2x12 70kg
Lever standing hip extension: 2x12x2 20kg
Lever chest press: 2x12 15kg
Lever shoulder press: 2x10 10kg
Pulley Row: 2x12 30kg

6 minutes walking at 4,5 km/h at 10 percent incline

Back stretch: 2x12 20kg
Stomach crunch: 2x12 30kg

Cardio:
1000 meters rowing
6 minutes bicycle at levels 6

You're doing great! Workouts are in the right order, and you're sticking to them!

Do you have access to any free weights?

Thanks for the encouragement Built

I actually don't know if I have access to free weights - there might be some at the gym, I haven't really looked.

What should I look for, what do you have in mind?

Just dumbbells, and maybe barbells. You'll probably find you'll gradually evolve toward using them.

Let me tell you googling barbells brings up some interesting results, but I suspect your aren't taking about me having a piercing

However I did find these on a Danish website. Maybe I should order a set.

Hee hee!

You can buy dumbbells ANYWHERE. I'm surprised your gym doesn't have any, though.

Oh I'm sure it does. I just thought it might be fun to have a set at home. Especially if I could speed up strenght in my shoulders they seem quite weak compared to other parts of me.

Meh - stick to the gym. You should only lift 3-4 times a week anyway - it's a cycle of "destroy muscle in the gym - heal and rebuild by eating and sleeping".

Unless you don't get to the gym often enough.

My .02

Shortened my routine up a bit. I feel a bit stressed about going to the gym when I get off at 5 pm. There’s usually lots of folks there and that interferes with my plans. I just don’t want to be stressed when I work out so I did only two sets and not my usually three but I did up quite a bit of weights.

And then I ran for 12 minutes – it’s amazing I would have guessed I could run 3 minutes – that’s why I choose that time for my first test. I will run 20 minutes in a few weeks no problem and that will be an amazing feeling.

Built: I'll stick to the gym. Only problem I have is when I work weekends - like the coming one - there's no way I can make it for a workout - they open one hour before I have to be at work and even with my 40 minutes routine I can't make it on time. And they have closed by the time I get off. So I average 3 times a week instead of 4.


Warm up: 3 minutes rowing = 650 meters

Lever Seated Leg Press: 1x12 80kg 1x12 90 kg
Lever standing hip extension: 1x12x2 30kg 1x12x2 35kg
Lever chest press: 1x12 20kg 1x12 25kg
Lever shoulder press: 2x10 15kg
Pulley Row: 1x12 30kg 1x12 35 kg
Back stretch: 1x12 35kg 2x12 40kg
Stomach crunch: 2x12 40kg

Cardio:

12 minutes running at 6,5km/h = 1,3 km

Polar A5 says: Total time: 0:41:04 Average Pulse: 138 In zone: 30:48 Kcals burned: 353

The smile on my face is as long as a French baguette.

I can’t go to the gym this weekend because I work and they have short summer hours. Tomorrow evening I’m going to a friends place. So figured after 10 hours of mind numbingly boring work I would go for a run. Just whatever I could manage.

I ran the whole course I had planned for the one I would eventually work up to after more cardio at the gym. I don’t know the exact length but my guess is 1,6-1,8 kilometers.

And I felt great the whole way – it even ends with a small incline. No problem.

Polar A5 says: Total time: 0:14:23 Average Pulse: 156 In zone: 13:50 Kcals burned: 154