I went to work out again last night after work. I think I have decided to use the MBNA Fitness Center because it has the best selection of machines, and I have tried to standardize on the Nautilus Nitro equipment because it reads in pounds which is easy for me to relate to. I have also significantly expanded the routine. I think I have all of the exercises the machines will let me do. I am still not including free weights, which the center has a nice selection of, but I will add that when I have a little more confidence.
- 5 minute warm-up on the Schwinn Airdyne
- 12 repetitions at 50 pounds on the Nautilus Nitro Compound Row
- 8 repetitions at 50 pounds on the Nautilus Nitro Overhead Press
- 11 repetitions at 65 pounds on the Nautilus Nitro Lateral Raise
- 12 repetitions at 95 pounds on the Nautilus Nitro Lower Back
- 12 repetitions at 65 pounds on the Nautilus Nitro Abdominal
- 10 repetitions at 50 pounds on the Nautilus Nitro Biceps Curl
- 8 repetitions at 50 pounds on the Nautilus Nitro Triceps Extension
- 8 repetitions at 4 on the Hoist Prone Leg Curl
- 12 repetitions at 80 pounds on the Nautilus Nitro Leg Extension
- 12 repetitions at 180 pounds on the Nautilus Nitro Leg Press
- 10 repetitions at 80 pounds on the Nautilus Nitro Super Pullover
- 12 repetitions at 105 pounds on the Nautilus Combo Lat Pulldown
- 8 repetitions at 65 pounds on the Nautilus Nitro Vertical Chest
- 5 repetitions at 50 pounds on the Nautilus Nitro Incline Press
- 12 repetitions at 65 pounds on the Nautilus Nitro Seated Dip
- 8 repetitions at 125 pounds on the Nautilus Nitro Adductor
- 12 repetitions at 140 pounds on the Nautilus Nitro Abductor
- 12 repetitions at 2 on the Hoist Rear Delt
- 12 repetitions at 80 pounds on the Nautilus Nitro Pec Fly
- 12 repetitions at 100 pounds on the Nautilus Nitro Rotary Torso
- 12 repetitions at 120 on the Hoist Standing Calf
- 5 minute cool-down on the Schwinn Airdyne
The standard disclaimer applies. Any set of twelve repetitions is really an indication that the weight was too light. Likewise, any set that is less then eight is an indication that I really need to work on this exercise because my lowball first guess was still too high. I would like to find the weight for each exercise where I can just manage eight repetitions and then work at that weight until I can get back to twelve. Stay at twelve for a few times — maybe three — and then increase the weight again.