Workout 05/01/15 - Full body workout
Today was my first day back in the gym after a long and lazy Christmas and I could definitely tell. My goal for today was to try and hit all the major muscle groups just to get myself back in the habit of going the gym and to sort of "wake my body up" to exercising again. I did get a bike for Christmas so a lot of my cardio is going to be coming from that and might not get recorded properly but I'm not going to lie I hate cardio so I’m not very good at it. That being said I will be clocking up at least 3 miles on the bike a day commuting to work and back and another 4 miles if I go the gym that day so hopefully I won't be too bad soon So since it's just after New Year, I was expecting my gym (probably the cheapest in town) to be packed to the rafters a bit like this - So I went at like 8:30 PM and it was nice and quiet Here's the bare bones of it: Exercise Reps x Sets(x2 if done unilaterally) @ Weight(lbs) Back extension 5x5@305* Row 5x5@145 Hip Adduction 10x2x2@295* Hip Abduction 10x2x2@295* Hip Extension 10x2x2@295* Hip Flexion 10x2x2@295* Leg Press 5x3@305 Single Leg Press 10x2x2@155 Lateral Raise 5x5@135 Pec Fly 5x5@190 Abdominal 5x5@130 Arm Curl 5x3@130 Tricep Extension 5x3@120 Rotary torso 5x2x2@100 Calf Press [email protected]* Distanced cycled today ~ 9 miles *=max weight on machine As you can see it's hardly the worlds best thought out exercise plan and I certainly couldn't manage it all again the day after but I think I managed to fit in fairly decent full body workout. By the end of it I was noticeably lagging and couldn't quite get the numbers I probably would have been able to rested. Even though I'd barely used my arms I could tell they were lacking in some glycogen by the time I got round to them, the Rotary Torso was an absolute chore when I usually love it and I only managed a total of 50 reps on the calf press when I always try and hit 100.
