Fit at Fifty – Day One

Introduction

This first post is just going to cover my first day at the gym.  Future posts will most likely be a summary of the past month.  I wanted to explain what I was doing, and why.  Also, the first day at the gym is always the hardest.  Not only for the workout itself, but just for the act of starting, and showing up.

If you haven’t read the WHY behind this page, you may want to take a few minutes and read the first post HERE.  You can come back afterwords.  

This is not my first go around with Planet Fitness.  If I am going to be honest, it is my third try.  The first attempt was a few years ago before we bought the house.  My wife and I joined together, and we went a few times a week, whenever we were both available.  It seems that we went less and less, always coming up with a reason (read as excuse) why we couldn’t go.

The second time was right after we got the house.  I signed up, and I think I went twice.  After three or four months, I cancelled.  I had plenty of reasons (read excuses) why I didn’t keep up with it, but excuses are like butt-holes (everyone has them).

I told myself this time was going to be different.  I did a bit of research before I joined.  I knew what equipment they had, and I wanted to keep myself going.  So this time before I went there to sign up, I developed a ‘First Workout.’  This was the workout I was going to do each day.  It included a warm-up, workouts on the machines, and a cool-down.  

I promised myself I would do this before work every week day.  This involved getting up at 4AM so I would have time to complete it before having to come home, take a shower and get ready for work.  I believe this 4AM time frame was key for ME.  Nothing ever happens at 4AM, so as long as I got out of bed, I was good to go.

I also promised myself that if I had a day off of work, I would most likely sleep in, and take the day off from the gym as well.  I didn’t want to wake up each day dreading gym time, but I also didn’t want to give myself any excuse NOT to go.  These two rules would be key in keeping me motivated.

First Day Plan

  • Warm Up: Elliptical Machine - 0.33 miles
  • Tricep Press: 85lbs
  • Pectoral Fly: 85lbs
  • Rear Deltoid: 85lbs
  • Abdominal: 100lbs
  • Pull Down: 55lbs
  • Row: 55lbs
  • Chest Press: 55lbs
  • Seated Leg Press: 55lbs
  • Cool Down: Treadmill - 3 \ 5 \ 1

This was my plan for the first day.  I was going to do the warm up on the elliptical machine.  I have used this in the previous gym visits, and it always was really hard for me.  I decided to keep the warm-up here small, so as not to discourage me.

For each of the machines I am doing 10 reps, then rest for 10 seconds, 8 reps, then rest for 10 seconds, 6 reps, then move on to the next machine.

My cool-down was done on the treadmill.  I set the speed for 3mph, 5 minutes, and an incline of 1.  Since it was a cool-down, I didn’t want to really work myself here, just loosen up a bit after my work out.

Next Up?

So after the first day I felt the burn.  I felt a little sore through the day.  But I felt I just might be able to pull this off.  We shall see tomorrow!  Check out my next post Planet Fitness – Month One, which will be a summary of the entire first month.  

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