Today was my fourth day since going back to the gym after a few months off. I missed coming last week Thursday so decided to come today. I will probably go back to the Thursday schedule next week.

Psst…If this is your first time at my blog please read this post first.

My current work out plan

• I intend to visit the gym 1 time each week doing a full body workout routine. This will be every Thursday and may change depending on my schedule and my results.
• I have had good results using this workout in the past on a twice a week schedule. I want to test the results going just once a week. I have a pretty active full time job-in the past when using Fitbit to log steps I typically walk over 5 miles each work day.
• This is probably the opposite of most work out routines out there that advocate more frequent work out sessions. All I can say is that it has worked well for me in the past and I will let my results speak for themselves in a few weeks.

The current routine

Warm up with 20 minutes of cardio

• I prefer to use the treadmill and typically adjust the belt speed between 9.5 mph and 4mph for rest. I can run faster than this but do not have a lot endurance. Thanks cigarettes.
• For me this is a decent warm up and gets me into the mood of working out. I like to listen to music in the gym to help motivate me. The gym is not a place for me to socialize and I rarely even remove my ear buds.

Moving to the weights

• I like to focus on lifts that will use more than one singular muscle. I will use the same machines and position the whole time through the routine to reduce tracking errors. Its incredible the difference a seat position can make on the difficulty of an exercise.
• I use mainly machines as I am neither a huge or advanced level lifter. My goal is to avoid injury and make it back the next week.
• My lifting speed is pretty slow but not excessively slow. By my guess would be in the range of 3-4 seconds between full up and down position. Rest between sets is 60 seconds. Warm up included.

Todays workout

21 minutes on treadmill-2.32 miles

Military Press machine

• Warm up set 5 reps @40lbs
• Working weight- 2 sets of 8 reps @65lbs

Lat pull down-wide grip

• Warm up set 5 reps @60lbs
• Working weight- 2 sets of 8 reps @90lbs

Row-close grip

• Warm up set 8 reps @60lbs
• Working weight- 2 sets of 8 @90lbs

Bench machine

• Warm up set 6 reps @40lbs
• Working weight- 2 sets of 8 reps @65lbs

Leg press machine-more squat like option

• Warm up set 8 reps @70lbs
• Working weight- 2 sets of 8 reps @110lbs

Stationary bike

• 3 mins to loosen leg muscles to prevent cramping.

Thoughts after workout

I was able to get my wife to go with me this visit to the gym. I enjoyed going with her and pushing her to lift and finish her sets. The only move that I tried to increase today was my leg press.