Oh man, am I going to be sore tomorrow. In a good way, though. I hope.
Remember last week when I was so disillusioned with the Fit Fix setup at the gym? Well, I was talking with a coworker who regularly uses the equipment, and she was saying that the way the gym has it set up, what you do is start at #1 and just work your way down one side of the room, and then back up the other side. Which makes much more sense than randomly hopping around the room finding the next number.
The way they have it laid out is that you work all the large muscle groups first, and finish with the smaller muscle groups. That way you’re using smaller muscles as your energy stores are depleted.
There are a total of 16 machines, so in order to do them all I figured I needed to take a shorter run to start the workout. I ran at full speed for 10 minutes and then had a 3 minute cooldown. The run felt good, but I noticed a twinge in my right foot, just above the big toe. I think my shoe is pinching me there, so I’m going to try loosening the laces a bit for next time, and see if that helps. I’m hoping the lace tightness combined with not-broken-in-yet shoes is the issue. I still have time to take the shoes back if it’s not.
Anyway, like I said at the beginning, I’m going to be sore tomorrow. That’s the most intense workout I’ve put my muscles through since being back. Some of the exercises were tough to complete 12 reps with the weight I used, so those will stay the same next time, but a few I felt I could increase the weight and push myself a little further.
I was pleased to see that my shoulder didn’t give me much trouble. I did the lat pulldown with a narrow grip, since wide grip seems to cause trouble, and if I let the weight go all the way back down on the pectoral fly, it seems to cause a twinge, so I think as long as I’m careful on those I’ll be okay. Full breakdown after the jump:
- Back extension – 12 reps at 150 lbs
- Leg extension – 12 reps at 105 lbs
- Seated leg curl – 12 reps at 120 lbs
- Seated leg press – 12 reps at 215 lbs
- Hip adductor – 12 reps at 120 lbs
- Hip abductor – 12 reps at 100 lbs
- Lat pulldown – 12 reps at 90 lbs
- Seated row – 12 reps at 75 lbs
- Pectoral fly – 12 reps at 60 lbs
- Chest press – 12 reps at 75 lbs
- Lateral raise – 12 reps at 60 lbs
- Shoulder press – 12 reps at 50 lbs
- Arm curl – 12 reps at 50 lbs
- Arm extension – 12 reps at 40 lbs
- Abdominal crunch – 12 reps at 80 lbs
- Leg curl (prone) – 12 reps at 65 lbs