Thread: Gym machine

Make sure you rest every second day, it will surely be more days when you first start, because if you havent exercised those muscles for a while, they will ache but that will stop if you keep it up.

I have the book in front of me now and just realised I missed out the deadlift which will strengthen your back and your core, go light on that at first, you don't wanna slip a disc, learning how to thrust your hips at the right time here is the key, uh huh uh




right, the lower body exercises

squats
same as before 4 loads of 8, your rest between all these reps and the upper body should be about 90 seconds.

squats



Lying hamstring curl(thats on your machine)



Incline back extension

(picture her bent over 90 degrees, thats the start position). nice thought aint it ? anyhow, when your performing that pretend Bettyboo is behind you, you'll soon be hittin that finish position
I hope



Decline weight crunch

Do this one on your weight bench at 45 degrees




dumbell calf raise



hanging leg raise(you may wanna get some bars bolted to your ceiling, don't ask Somchai)




That's it, the first stage for your upper and lower body and getting yourself strong for the next part.

Try and keep to that, or as much as you can for 2 weeks, maybe 4. I didnt do all of it. I'm past middle age myself, but In a month you will see a huge change in yourself,your Missus will especially. tell her to jog on as well, when she starts moaning that she cant get to the mirror due to your incessant posturing

Thanks again Dillinger.

Today was my first day. I started right after walking the dog, did 4 upper body exercises, 3 x 12, plus stretching and ab crunches. So far so good. Now I've to stick with this routine and increase the number of exercises once I'm more familiar with the equipment.