First LBWO at gym with machines went okay. First I spent some time looking at the machines -- see which muscle groups they are used for, how they work, etc. I wandered around the 'novice' area with my BFL Daily Progress Report log and a pencil, making notes. Later I noticed a man doing the same thing, and he had a BFL DPR, and was also making notes. I had to wait for him to finish with the ab machine, and we talked a couple of minutes about BFL. Also chatted with two other women (the novice area was mostly women, which was nice -- don't need to re-set the machine from 350 pounds from the guy before you). Everyone there seemed very nice and considerate, so it was a good, positive experience.
I will need to change the weights next time around: need to increase weights (a lot!) on leg press, decrease on lying curls, and decrease on calf press.
I'm also not quite sure if I'm using the calf press correctly -- did not seem to feel it working the calf muscles as much as I should have, instead it seemed to also work the quads -- I'll ask one of the trainers there about it next time I do LBWO on Monday.
Also, I did not like the ab machine in the novice section -- the padded front that you lean into to do 'crunches' was in the wrong place for a woman! I really struggled to get the pads to come under the bust line. There is a different type of ab machine in the 'intermediate' section (which is also where the calf machine is -- there is no calf machine in the novice section) that I think I would like better because you hang onto grips and push to do crunches instead of pressing your chest into pads. I'm going to try that one next time. I also tried the 'hip abduction' machine on the recommendation of another woman there, and I can feel the muscles on the inner thighs today, so it must work!
Here is what I did:
Leg Press: 12x75, 10x90, 8x105, 6x120, 12x105, 12x105 (far too light -- experimented later to see how much I could press).
Lying Curls (face down): 12 x 20, 10 x 30, 8 x 30, 6 x 30, 12 x 30, 12x 30 (could not finish -- too much weight)
Angled, Seated Calf Press: 12 x 40, 10x 50, 8x60, 6x70, 12x60, 12x60 (too much weight, could not finish with proper form)
Abs machine 12 x 20, 10x30, 8x40, 6x50, 12x40, 12x40
Revised plan for Monday:
Leg Press: 12x135, 10x155, 8x175, 6x215, 12x175, 12x175
Lying Curls: 12x10, 10x20, 8x20, 6x30, 12x20, 12x20
Angled Seated Calf Press: 12x25, 10x37.5, 8x50, 6x62.5, 12x50, 12x50
Abs machine: seemed okay as above, but I'll be using the other ab machine and might need to adjust weights.
Well, there it is! A few months ago I would never have considered joining or going to a gym! I came home from work, got into my p.j.'s, and had no energy to do anything. I felt awful all of the time -- indigestion, heartburn, tired -- just walking up a flight of stairs left me winded and gasping for breath. I said that I didn't have time to exercise -- had to help take care of my invalid mother, take care of my grandson, take care of my husband. I guess it took me 50 years to understand that unless I take care of myself, I won't be able to take care of anyone else.
There is such an unbelievable difference in how I feel, how I look, my energy level, and my entire outlook that it's hard to believe I'm the same person! Thanks so much to everyone for providing me with the support, knowledge, and tools to make these wonderful changes!
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