Fit at Fifty – Month One

Introduction

This is a one month (4 week) summary of my time at Planet Fitness and working towards my goal of getting a bit healthier a little bit at a time.  If you are coming here directly please go check out the Why am I doing this post.  It will give you a better understanding of the information I am presenting here.

Also, during this time I have gotten a bit more serious about my diet.  I am no longer following Keto.  I am trying to limit my carbs to some degree.  But I am concentrating more on not snacking, which I tend to mindlessly do while watching television.  

I now have one cup of bullet-proof coffee in the morning for the fat.  This allows me to not really be hungry until lunch.  For lunch I have one quarter of a spinach quiche I make on Sundays.  You can see the recipes HERE. For dinner I just have whatever we are cooking for the evening.  I try to eat until I am not hungry, and then stop. 

Week One

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

0.33m

0.33m

Tricep Press

85lbs

85lbs

90lbs

90lbs

90lbs

Pectoral Fly

85lbs

85lbs

90lbs

90lbs

90lbs

Rear Deltoid

85lbs

85lbs

90lbs

90lbs

90lbs

Abdominal

100lbs

100lbs

105lbs

105lbs

105lbs

Pull Down

55lbs

55lbs

60lbs

60lbs

60lbs

Row

55lbs

55lbs

60lbs

60lbs

60lbs

Chest Press

55lbs

55lbs

60lbs

60lbs

60lbs

Seated Leg Press

55lbs

55lbs

60lbs

60lbs

60lbs

Treadmill (3 \ 5 \ 1)

X

X

X

X

X

As you can see from the chart above I completed week one!  The treadmill numbers represent MPH \ Minutes \ Incline, in that order.  Over the weekend I started thinking about changing some of the exercises I do.  This would help me exercise different muscle groups as well as change the workout up a bit so it wasn’t the same all the time.  I made a plan to change week two and three, then come back to this weeks plan for the fourth week.  See below for weeks 2 through 4.

Week Two

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

0.33m

0.33m

Bicep Curl

55lbs

55lbs

55lbs

55lbs

55lbs

Pectoral Fly

90lbs

90lbs

90lbs

90lbs

90lbs

Rear Deltoid

90lbs

90lbs

90lbs

90lbs

90lbs

Abdominal Hammer Crunch

55lbs

40lbs

40lbs

40lbs

40lbs

Shoulder Press

40lbs

40lbs

40lbs

40lbs

40lbs

Pull Down

60lbs

60lbs

60lbs

60lbs

60lbs

Torso Rotation

55lbs

55lbs

90lbs

90lbs

90lbs

Seated Leg Curl

60lbs

60lbs

60lbs

60lbs

60lbs

Treadmill (3 \ 5 \ 2)

X

X

X

X

X

For week two and three I chose to switch my abdomen workout to the Hammer Crunch.  This was a much harder exercise, so I had to lessen the weight a bit.  The first day I realized I may hurt myself so I lessened it a bit more.  I also increased the incline on the treadmill.  With the Torso Rotations they wound up being easier than I thought, so I increased the weight.

Week Three

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

0.33m

0.33m

Bicep Curl

60lbs

60lbs

60lbs

60lbs

60lbs

Pectoral Fly

95lbs

95lbs

95lbs

95lbs

95lbs

Rear Deltoid

95lbs

95lbs

95lbs

95lbs

95lbs

Abdominal Hammer Crunch

45lbs

45lbs

45lbs

45lbs

45lbs

Shoulder Press

45lbs

45lbs

45lbs

45lbs

45lbs

Pull Down

65lbs

65lbs

65lbs

65lbs

65lbs

Torso Rotation

100lbs

100lbs

100lbs

100lbs

100lbs

Seated Leg Curl

65lbs

65lbs

65lbs

65lbs

65lbs

Treadmill (3 \ 5 \ 2)

X

X

X

X

X

I increased the weight on most of the exercises here by five pounds.  It isn’t much, but it did make me feel accomplished, and I still completed them all.

Week Four

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

Tricep Press

90lbs

90lbs

90lbs

Pectoral Fly

90lbs

90lbs

90lbs

Rear Deltoid

90lbs

90lbs

90lbs

Abdominal Hammer Crunch

45lbs

45lbs

45lbs

Pull Down

65lbs

65lbs

65lbs

Row

65lbs

65lbs

65lbs

Chest Press

45lbs

45lbs

45lbs

Seated Leg Press

65lbs

65lbs

65lbs

Treadmill (3.2 \ 5 \ 3)

X

X

X

I ended the month on what appears to be a bust.  On Wednesday and Thursday I took off.  Have no fear though.  During my down-time on those two days I was busy with household chores and yard work.  So even though I didn’t get the same type of work out, I was working out.

What's Next?

The next update will be Fit at Fifty – Month Two.  

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