Kat's Workout Journal

[Justadreamin]

Well, I'm new here and I don't know anyone so I thought this might be a good way to meet some people and get some input. I currently am 5'6" and weigh 240 lbs. I am in Nursing School and graduate at the end of next month. I have PCOS which I won't get into, but it makes it hard to lose weight and if you are overweight it can cause you alot of problems which some of I currently have. So, I decided I will start working out, watching what I eat, and the big thing stop drinking soda. Yesterday was first day of working out and a friend of mine's husband came in to help me get used to the machines at the gym (they scare me lol) and needless to say today I am hurting so I am taking a break today from the gym. Yesterday we worked out pretty much every group of muscles because he was showing me how to use things. I am proud to say in the last three days I have stopped drinking regular mountain dew (I was easily drinking 7-8 or more cans a day) and have went to diet mountain dew (yesterday I had 2, today I only had 1) and I've started drinking water (yesterday about 80oz and today 40oz and still going) I did so much yesterday I don't think I can remember it all, but I will try and wanted to start this thread so that I can make entries everyday as to what I'm doing.
Going to try to remember yesterday!
Stretched out
10 minutes on treadmill
3 sets of 10 on leg press @60lbs
3 sets of 10 on abdominal crunch machine @40lbs
3 sets of 10 on adductor machine @40lbs
3 sets of 10 on abductor machine @40lbs
3 sets of 10 pull ups with counter weight 240lbs (I love this machine!)
3 sets of 10 bicep curls @40lbs
3 sets of 10 rowing machine @60lbs
30 minutes on bike with random hill setting
Stretched out

I thought of getting a small notebook and bringing it to the gym with me and carrying it with me as well to record work out stuff, water drank, calories in. Does anyone do that???

I guess any tips on just starting would be greatly appreciated !

[scottgaran]

Hey Kat, the workout log is a great idea. A lot of people use one. You may check with the gym, they might have some aleady made up that has the equipment on it so you can record everything. Welcome!
Scott

[Justadreamin]

Hey Kat, the workout log is a great idea. A lot of people use one. You may check with the gym, they might have some aleady made up that has the equipment on it so you can record everything. Welcome!
Scott

Hey thanks for the suggestion, I will ask the gym on Monday if they have pre-made logs. I tried to look for the equipment on here on the exercises and couldn't find most of them. I might even go in and just write down everything on own no matter how crazy everyone looks at me LOL and make up own sheet in word or excel Thanks for the welcome!

[scottgaran]

No one will think you are crazy. We have all carried our little books with us. You can even track what you eat to help with you diet. having a notebook can be very helpful. i have a book I made that is a three ringed binder. when I change workouts, i just remove the old pages and put in the new ones.
Scott

[Justadreamin]

Ok, so here's what I did today. I wrote it down and brought little book. I also haven't had any sodas even diet today YAY!
Treadmill 30 mins @ 3.2mph 1.57 mi walked
Abd crunch machine 2 sets of 10 @30lbs
Lower Back Extensions 2 sets of 10@60lbs 1 set of 10@75lbs
Adductor 1 set of 10 @30,40,50,60lbs each
Abductor 1 set of 10 @30,40,50lbs each
Leg extensions 2 sets of 10@30lbs
Leg curls 1 set of 10@20lbs (this for some reason was very difficult for me)
Seated leg press 1set of 10@60lbs , 2 sets of 10@75lbs
Recumbent Bike 30 mins @12.1mph avg


Any suggestions !?!?!?

[Bonnie]

Welcome & yes.. both workouts missed the lats, think compound exercises so

Chest press ( horizontal push ) Rows ( horizontal pulls )...leg press... back extensions
Shoulder press ( vertical push ) Lat pull downs ( vertical pull ) as a beginner, I'd leave out the extra leg work & arm work.They are not deemed necessary, they are isolation exercises. By the way I carry a little pink notebook with me all around the gym, beats the people I see carrying a frayed up piece of paper the trainer gave them

I just noticed the cardiovascular times, thats to much in a session, either 20 minutes of more intense pace or say 40 minutes at a slower pace.

[Boss Man]

Treadmill 30 mins @ 3.2mph 1.57 mi walked
(Do the bike work afterwards, to avoid increased fatigue during the weights.)

Abd crunch machine 2 sets of 10 @30lbs
(Forget this. The machine is often used wrongly by people. I.E. too much weight, wrong seating position and is pants. Try something like Planks insted. 30 seconds to start, with 5 seconds added each week. Eventually try to stick to 90-120 seconds a time.)

Lower Back Extensions 2 sets of 10@60lbs 1 set of 10@75lbs

(Not bad, but if possible try doing deadlifts instead.)

Adductor 1 set of 10 @30,40,50,60lbs each
Abductor 1 set of 10 @30,40,50lbs each
(Forget both of these, they're not worth it)

Leg extensions 2 sets of 10@30lbs

Leg curls 1 set of 10@20lbs (this for some reason was very difficult for me)

Seated leg press 1set of 10@60lbs , 2 sets of 10@75lbs
(You don't need this, because you've got the other two. Which you could substitute for Squats and Lunges respectively)

Recumbent Bike 30 mins @12.1mph avg

[Justadreamin]

Welcome & yes.. both workouts missed the lats, think compound exercises so

Chest press ( horizontal push ) Rows ( horizontal pulls )...leg press... back extensions
Shoulder press ( vertical push ) Lat pull downs ( vertical pull ) as a beginner, I'd leave out the extra leg work & arm work.They are not deemed necessary, they are isolation exercises. By the way I carry a little pink notebook with me all around the gym, beats the people I see carrying a frayed up piece of paper the trainer gave them

I just noticed the cardiovascular times, thats to much in a session, either 20 minutes of more intense pace or say 40 minutes at a slower pace.

Thanks for the advice, as far as the cardio, what exactly would you consider intense vs slower? Should I base this on HR or? As I said before I am very out of shape, so I'd guess the 40 minutes at a slower pace would be better and I could do this in the mornings and weight training in the afternoons.

[Bonnie]

You could put your resting HR here or in a pm..& I can figure out some base for % of work effort. Though, basically you want to still be able to carry on a conversation, not be breathless. While still keeping it somewhat challenging.

[Justadreamin]

You could put your resting HR here or in a pm..& I can figure out some base for % of work effort. Though, basically you want to still be able to carry on a conversation, not be breathless. While still keeping it somewhat challenging.

I normally run between 70-80 resting

[Justadreamin]

Welcome & yes.. both workouts missed the lats, think compound exercises so

Chest press ( horizontal push ) Rows ( horizontal pulls )...leg press... back extensions
Shoulder press ( vertical push ) Lat pull downs ( vertical pull ) as a beginner, I'd leave out the extra leg work & arm work.They are not deemed necessary, they are isolation exercises. By the way I carry a little pink notebook with me all around the gym, beats the people I see carrying a frayed up piece of paper the trainer gave them

I just noticed the cardiovascular times, thats to much in a session, either 20 minutes of more intense pace or say 40 minutes at a slower pace.

Oh also one more thing, I didn't do the chest press, rows, and shoulder presses today because I planned on doing upper half tomorrow PM and cardio tomorrow AM, does that work?

[Justadreamin]

One last thing, to be completely honest right now I am not really comfortable doing things that aren't on machines (sad I know but at least I'm doing something) here is a list of the machines in gym if that helps to maybe suggest. I like doing cardio and some strength on one day as some days I will only be able to go once and I have about 90lbs to lose
Recumbent Bike
Spinner Bike
Expresso Bike
Elliptical (this hurts knee after a few minutes as I had knee surgery 15 years ago
Treadmill
Abdominal Crunch
Lower Back Extensions
Adductor
Abductor
Triceps Dip
Biceps Curl
Leg Extension
Leg Curl
Seated Leg press
Shoulder Press
Deltoid Fly
Chest press
Chin Dip Assist
Row
Rope Pulldown

This is it. Tomorrow morning I plan on doing 40 minutes of moderate cardio either bike or treadmill and in the afternoon I'd like to work upper body, so suggestions are very welcome. I also have a trainer meeting with me wed so if there are some exercises he could show me on the weight area (like the rope pull down in different types?) then I can ask him then. Thank you all for your help

[Bonnie]

If there is no lat pull down station in that gym, it should be shut down. EVERY gym I've ever been in has one of these...

http://www.nextag.com/BODY-SOLID-PLM180 ... BA33D2B20D" onclick="window.open(this.href);return false;

Use the chest press, shoulder press, row, back extension, lat pull down machine / or chin up assist...as for ab machine you would be better off lying supine ( on your back ) & contracting your abs, by bringing your button towards the floor. To knowledge those work the upper abs, I tried the machine & found it awkward at best.The abs that need work are the transverse abs, lower abs, external & internal obliques, ask the trainer to show you exercises for those.

I'd stick to a full body workout, hit all the machines I listed above. Should take between 30 to 45 minutes depending on how many sets & reps your doing.