First Jump

After the first week, I've decided to try to move up a little in specific exercises that were getting too easy at 12 repetitions. Also, I was doing pullups with my arms in front of me instead of the harder method, with the arms out to the side, so I've changed. This required a drop in the level since they are much harder this way.

Tuesday's Workout:

Assisted Dips: 12r at lvl 13 (weight unknown)
Assisted Pullups: 12r at lvl 15
Seated Chest Press: 12r at 80lbs
Seated Overhead Press: 12r at 55lbs
Cable Crossovers: 12r at lvl 5 (weight unknown)
Seated Leg Press: 12r at 190lbs
Standing Calf Raises: 12r at 56lbs
Glute Extensions: 12r at 81lbs (each leg)
Seated Flys: 12r at 56lbs
Seated Rows: 12r at 131lbs

One Week Down

This is the last workout of the week. It feels good to be lifting weights again. I haven't done any weight training since I was in the Marines 14 years ago. I intend to go into detail on specific muscle groups and why I chose the workouts I have, but for now I'm just detailing what I'm doing for my own tracking.

Saturday's Workout:

Assisted Dips: 12r at lvl 14 (weight unknown)
Assisted Pullups: 12r at lvl 14
Seated Chest Press: 12r at 75lbs
Seated Overhead Press: 12r at 50lbs
Cable Crossovers: 12r at lvl 4 (weight unknown)
Seated Leg Press: 12r at 170lbs
Standing Calf Raises: 12r at 50lbs
Glute Extensions: 12r at 75lbs (each leg)
Seated Flys: 12r at 50lbs
Seated Rows: 12r at 125lbs

Thursday's Workout

The choice of 12 repetitions is explained in more detail here: How Many Sets? This is a test of that, and we'll see how well it works.

Thursday's Workout:

Assisted Dips: 12r at lvl 14 (weight unknown)
Assisted Pullups: 12r at lvl 14
Seated Chest Press: 12r at 75lbs
Seated Overhead Press: 12r at 50lbs
Cable Crossovers: 12r at lvl 4 (weight unknown)
Seated Leg Press: 12reps at 170lbs
Standing Calf Raises: 12r at 50lbs
Glute Extensions: 12r at 75lbs (each leg)
Seated Flys: 12r at 50lbs
Seated Rows: 12r at 125lbs

Achieving a Good Baseline

It is recommended to constantly increase the number of repetitions or weight with a workout to continue to stress the muscles, creating an increasing gain. Currently, however, I am attempting to reach a baseline where I can perform all the exercises to a full 12 repetition set, with muscle fatigue. This will be my baseline, and from there I can see how best to advance.

Tuesday's workout:

Assisted Dips: 12r at lvl 14 (weight unknown)
Assisted Pullups: 12r at lvl 14
Seated Chest Press: 12r at 75lbs
Seated Overhead Press: 12r at 50lbs
Cable Crossovers: 12r at lvl 4 (weight unknown)
Seated Leg Press: 12r at 170lbs
Standing Calf Raises: 12r at 50lbs
Glute Extensions: 12r at 75lbs (each leg)
Seated Flys: 12r at 50lbs
Seated Rows: 12r at 125lbs

New Exercises

On February 3rd, 2008, I signed up at the local YMCA and am starting an exercise routine. Here's my first day's workout:

Seated Leg Press: 12reps at 170lbs
Assisted Dips: 12r at lvl 14 (weight unknown)
Assisted Pullups: 12r at lvl 14
Seated Chest Press: 12r at 75lbs
Seated Overhead Press: 12r at 50lbs
Cable Crossovers: 12r at lvl 4 (weight unknown)
Standing Calf Raises: 12r at 50lbs
Glute Extensions: 12r at 75lbs (each leg)
Seated Flys: 12r at 50lbs
Seated Rows: 12r at 125lbs