Hi guys,

so I went to the gym and started to work out there. Here is the type of workout that I did (no personal trainer session, so I was on my own):

10 minutes - Tredmill walk
10 minutes - Recumbent bicycle
3 minutes - Elliptical

---
3x 12 Pull the bar down to my chest while sitting (60 pounds)
3x 15 Pull the bar down to my neck while sitting (45 pounds)
3x 12 From open arms to closed arms (45 pounds)
3x 12 Pulling the cord while sitting (60 pounds)
3x 12 Right arm lifting up and down (12.5 pounds!?)
3x 12 Left arm lifting up and down (12.5 pounds!?)
--

3 minutes - Elliptical to finish my workout

So now I've a few questions for you. :tu:

Was this overall ok?
What are the names of the exercises that I tried to describe?
While working on the treadmill and the bike I wasn't able to keep my heart beat lower than 150. So the average HR was 155 for both bicycle and treadmill. For the Elliptical, I simply couldn't keep the heart under 170, touching a scary 175. Is this normal or should I get worried?

Thanks in advance. :confused:

Hi guys,

so I went to the gym and started to work out there. Here is the type of workout that I did (no personal trainer session, so I was on my own):

10 minutes - Tredmill walk
10 minutes - Recumbent bicycle
3 minutes - Elliptical

---
3x 12 Pull the bar down to my chest while sitting (60 pounds)
3x 15 Pull the bar down to my neck while sitting (45 pounds)
3x 12 From open arms to closed arms (45 pounds)
3x 12 Pulling the cord while sitting (60 pounds)
3x 12 Right arm lifting up and down (12.5 pounds!?)
3x 12 Left arm lifting up and down (12.5 pounds!?)
--

3 minutes - Elliptical to finish my workout

So now I've a few questions for you. :tu:

Was this overall ok?
What are the names of the exercises that I tried to describe?
While working on the treadmill and the bike I wasn't able to keep my heart beat lower than 150. So the average HR was 155 for both bicycle and treadmill. For the Elliptical, I simply couldn't keep the heart under 170, touching a scary 175. Is this normal or should I get worried?

Thanks in advance. :confused:

Where do I start?

No, I don't think it was OK. There was no plan, you didn't know names of exercises and probably not how to perform them, properly. Your heart rate was rather high and it doesn't sound if it was planned. You need to work into your conditioning. I would not have suggested the order, reps, or sets.

I am glad to see you have a gym available. It is not necessary to hire a personal trainer and if you do so watch costs. You need to make yourself aware of the different exercises, how to perform them, what muscles they work and etc.

Guessing from what you said:

Lat pulldown
a variation of lat pulldown
Pec Deck
??? Tricep pulldown with a rope attachment
???? an Arm Curl or a press

I don't know what to tell you. You need to set down with a book on exercise, look for a mentor, or hire a personal trainer.:bb:

Thanks rtestes, I do have a personal trainer but he wasn't in today. So it was my first day and I thought I'd play a bit around the gym. I've the first appointment with the Personal Trainer on Tuesday, so hopefully he'll teach me the basics.

Thanks rtestes, I do have a personal trainer but he wasn't in today. So it was my first day and I thought I'd play a bit around the gym. I've the first appointment with the Personal Trainer on Tuesday, so hopefully he'll teach me the basics.

Sounds good. :tucool: :gl:

If you want to learn a bit about different exercises, their names and the muscles they work before your PT session, these are two really good resources to check out. I found them invaluable when I first started.

http://www.bodybuilding.com/fun/exercises.htm
http://www.exrx.net/Lists/Directory.html

As well as exercises, it is probably worth familiarising yourself with the different muscles in your body too. The pictures at the top of the first link are quite a good visual guide.

To get you started, here are some links to pictures and description of a few of the quintessential weight training exercises, all of which i'm sure you'll come to know and love in the future :tucool::

Bench press (http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Bench+Press+-+Medium+Grip)
Squat* (http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Full+Squat)
Deadlift* (http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Deadlift)
Shoulder Press (http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Shoulder+Press)
Barbell Curl (http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Curl)
Bent-over Row (http://www.bodybuilding.com/fun/exercises.php?Name=Bent+Over+Barbell+Row)
Chin-ups (http://www.bodybuilding.com/fun/exercises.php?Name=Chin-Up)
Dips (http://www.bodybuilding.com/fun/exercises.php?Name=Dips+-+Chest+Version)
Seated Row (http://www.bodybuilding.com/fun/exercises.php?Name=Seated+Cable+Rows)
Lat Pulldown (http://www.bodybuilding.com/fun/exercises.php?Name=Wide-Grip+Lat+Pulldown)

*I'm not recommending that you try these two right now. Particually for the Squat and Deadlift, it is important to use the right form and do the motion correctly to avoid hurting yourself. It's something your PT might do with you in the future.

Hope that helps! :)

I think I've identified the exercises:

3x 12 Wide-Grip Lat Pulldown (60 pounds)
3x 15 A variation of Wide-Grip Lat Pulldown where the bar reaches the neck (45 pounds)
3x 12 Pec Deck (45 pounds)
3x 12 Seated Cable Rows (60 pounds)
3x 12 Seated Dumbbell Curl (Right Arm) (12.5 pounds)
3x 12 Seated Dumbbell Curl (Left Arm) (12.5 pounds)

Thanks for the info and the links.

Legs?

Hi Mannysh,

My legs have problems so I didn't feel like experimenting with machines that I don't know without a supervisor. I didn't want to get injured.

I did 26 minutes of cardio work on the legs, I thought that was enough for the first session without a personal trainer.