decision made ! upper body weight training

i have decided to go ahead and join the gym today. i have about $2,000 in "mad money" and i'm just going to jump in and do it in one cash payment. what a relief that i've made the decision !



i spent quite a lot of time yesterday afternoon/evening/night preparing follow-up emails to all sorts of contacts. time consuming, to say the least, but it works. i feel good that i'll start out the work-week with 150 follow-ups ready to go first thing when work starts (at 4pm).

here is the plan for my first week of upper-body work-outs:

upper body weight training:
(all weights are in kilograms X reps. one minute between reps. two minutes between sets. this is all according to the Body for Life program that i love so much -- http://www.bodyforlife.com/)

shoulders:

machine
2.5 x 12
5 x 10
7.5 x 8
10 x 6
2.5 x 12
2.5 x 12

dumbbells side-raises
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1 x 12

chest:

machine
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

machine #14
7.5 x 12
10 x 10
12.5 x 8
15 x 6
7.5 x 12
7.5 x 12

back:

machine
12.5 x 12
15 x 10
17.5 x 8
20 x 6
12.5 x 12
12.5 x 12

one arm dumbbell row
2 x 12
3 x 10
4 x 8
5 x 6
2 x 12
2 x 12

machine – row
25 x 12
27.5 x 10
30 x 8
32.5 x 6
25 x 12
25 x 12

biceps

machine
2.5 x 12
5 x 10
5 x 8
7.5 x 6
2.5 x 12
2.5 x 12

lying dumbbell extensions
1 x 12
2 x 10
3 x 8
4 x 6
1 x 12
1x 12

triceps:

machine
10 x 12
12.5 x 10
15 x 8
17.5 x 6
10 x 12
10 x 12

cable pressdown
5 x 12
10 x 10
12.5 x 8
15 x 6
5 x 12
5 x 12

cardio:

starting out with whatever I can walk right now. 2 minute warm up at a very slow pace then going up a bit for some minutes. then a 1 minute cool down.

stretches:

do as many as possible using the stretching machine.

pool:

40 laps minimum !!!

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that's it for now. lower body weight plan will be posted when it's completed.


onward and upward !!