Fit at Fifty – Month Two

Introduction

This is my second month going to Planet Fitness.  This post 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.

I am sort of excited about my second month for two reasons.  The first reason is that I changed my workout quite a bit.  I used to do 10 reps, then 8 reps, then 6 reps at a higher weight.  During my research I decided to switch this up a bit.  I decided to do more reps with less weight.  I now do 50, with a break of 10 seconds, then 40 with a break of 10 seconds, then 30, then move on to the next exercise.  

The second reason I am excited is because as of the last week of this month I am below 280!  My weight now fluctuates somewhere between 279 and 276.  If it stays below 280 then my work is paying off!

Week Five

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

Tricep Press x2

90lbs

90lbs

90lbs

Pectoral Fly x2

95lbs

95lbs

95lbs

Rear Deltoid

95lbs

95lbs

95lbs

Abdominal x2

45lbs

45lbs

45lbs

Pull Down x2

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

Week Five is complete!  For some of the exercises I chose to do twice the reps.  I didn’t want to get lazy.  After the first week, I did some research and decided to change up my workout a bit.  I mentioned increasing the reps, and reducing the weight.  This will happen in Week 6, but in order to maintain the same amount of time working out, I would need to do less.  More reps on each exercise, but less exercises.  So I decided to do the warm-up, and cool-down as normal.  I would also do two arm exercises and one leg exercise per workout, and alternate those between weeks.  Of course I am also keeping the ab workout in there every day.  You may notice that Wednesday and Thursday are blank here.  I arranged to have a few of these off so I could spend time with my wife, who also took these off.  Don’t worry though, there was plenty of yard work and chores around the house to keep me moving.  During these days I would be working on clearing the yard (both front and back) and finally building the shed we bought months ago, which was still sitting on the pallet, in the box!

Week Six

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

0.33m

0.33m

Tricep Press x5

45lbs

45lbs

45lbs

45lbs

45lbs

Row x5

35lbs

35lbs

35lbs

35lbs

35lbs

Abdominal x5

25lbs

70lbs

85lbs

85lbs

85lbs

Seated Leg Curl x5

30lbs

30lbs

30lbs

30lbs

30lbs

Treadmill (3.2 \ 5 \ 3)

X

X

X

X

X

Week six was a challenge.  Getting through more reps was harder than I first thought.  I kept at it though.  Usually by the last set of each exercise my muscles would be burning.  No pain no gain though.   I started the week on the Ab Hammer Crunch, which is much more difficult for me.  On Tuesday the ab crunch machine was in use, so I switched to the normal ab workout this week.  I increased the weight on it as well, since it is an easier exercise.  I had Wednesday off this week as well, but went to the gym later in the day. 

Week Seven

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

0.33m

0.33m

Pectoral Fly x5

40lbs

40lbs

40lbs

40lbs

40lbs

Rear Deltoid x5

40lbs

40lbs

40lbs

40lbs

40lbs

Abdominal Hammer Crunch x5

25lbs

25lbs

25lbs

25lbs

25lbs

Seated Leg Press x5

30lbs

30lbs

30lbs

30lbs

30lbs

Treadmill (3.2 \ 5 \ 3)

X

X

X

X

X

During week seven I think I finally got in my groove.  I think I will be keeping this general exercise routing, and swapping out the exercises I do for arms and legs each week.  I am sticking with the Ab Hammer Crunch, even though it is really hard.  My weekdays off are now over, so I will be working it on Wednesdays too!

Week Eight

Exercise

Mon

Tue

Wed

Thu

Fri

Elliptical

0.33m

0.33m

0.33m

0.33m

Tricep Press x5

45lbs

45lbs

45lbs

45lbs

Row x5

35lbs

35lbs

35lbs

35lbs

Abdominal x5

70lbs

85lbs

85lbs

85lbs

Seated Leg Curl x5

30lbs

30lbs

30lbs

30lbs

Treadmill (3.2 \ 5 \ 3)

X

X

X

X

X

IAnother light week as Monday was Labor Day, and I had off.  I did end up getting quite a bit of walking done though, as we went to the Renaissance Fair.  While probably not as effective as the gym, it did get me a bit of exercise I would not have had.  Overall I am happy with Month Two, as I ended down under 280!

What's Next?

The next update will be Planet Fitness – Month Three.  

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