Machine shoulder press: http://www.shapefit.com/shoulder-ex...ry-presses.html Is this what you're doing for shoulders?

What are your "rope pulls" working? Too vague a discription, could be rear delts, could be triceps, could even be back or biceps. Once I understand what they are for I'll put shoulder presses in their rightful place in this routine you're doing. Shoulder presses should not have come before Lat Pulldowns, that's back. And if those "rope pulls" are for triceps, then I'd still like to see a bicep exercise in there. Then you'll be o.k. with this for the next few work-outs.

Quote:

You smartass!!

AT THE GYM

5 minutes on the X-Trainer (I need to build this to 20 mins)
3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Shoulder Press
3 sets of 10 cant remember the name. Annoyed now! basically sitting down and start with weights high and then you pull them down?
3 sets of 10 Rope Pull
3 set of 15 ab crunches
12 minutes run (I walked half of it, had bad pains in my side)
Stretching

25 minute walk home (why get the bus when I can walk and get more excercise!)

You are good Debbie! Yes, that's the one.

I would say similar to this, except the pull is from the top, not the bottom, if that makes sense. http://www.shapefit.com/biceps-exer...attachment.html
Thanks Debbie, you're great!!

O.k. so those rope pulls are for biceps I take it. So just move the shoulder presses to after the lat pulldowns and then add a tricep exercise in there after those rope pulls if they are for biceps and that'll get everything.


AT THE GYM

5 minutes on the X-Trainer (I need to build this to 20 mins)
3 sets of 10 Leg Press (feet high to hit hamstrings)
3 sets of 10 Leg Extensions (quads)
3 sets of 10 Chest Press
3 sets of 10 Lat pulldowns
3 sets of 10 Shoulder Press
3 sets of 10 Rope Pull (biceps?)
3 sets of 10 Rope Pushdowns (triceps)
http://www.shapefit.com/triceps-exe...attachment.html
3 set of 15 ab crunches
12 minutes run (I walked half of it, had bad pains in my side)
Stretching

25 minute walk home (why get the bus when I can walk and get more excercise!)

Wednesday 28th September

20 minute walk from train station to work.

60 minute walk along the river at lunch time

AT THE GYM

5 minutes on the X-Trainer (I need to build this to 20 mins)
3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Rope Pull
3 sets of 10 Rev Pulldowns
3 sets of 10 Shoulder Press
20 minutes run (Yes, 20 minutes!! - half walking, half running)
3 set of 15 ab crunches
Stretching

20 minute walk home (I ignored all the buses and walked home)

So about 70 minutes in the gym and 100 minutes walking.

Pany!!!!wow...

way to go...

you will be in shape in no time

and this will help you feel soooooo much better......
proud of you/sugar

thanks Sugar!

3 sets of 10 Leg Press
3 sets of 10 Leg Extensions
3 sets of 10 Chest Press
3 sets of 10 Rope Pull (biceps?)
3 sets of 10 Rev Pulldowns (triceps?)
3 sets of 10 Shoulder Press
20 minutes run (Yes, 20 minutes!! - half walking, half running)
3 set of 15 ab crunches

I don't see anything for back.

The rev pulldowns were biceps and neck I believe. I need to look at what they machines say about body parts. Could the pulldowns be biceps and back?? I don't know?

In fact, the rev pulldowns like alot like this:

http://www.shapefit.com/back-exerci...ehind-neck.html

So maybe I am working the back?

Well that's definately back. Are you going to change up your routine anytime soon, or are you happy with what you're doing? It's hard for me to figure out what you're doing, but I don't want to discourage you if you're happy with it. And the #1 goal at this stage of the game is getting into the habit of going. If you get frustrated you'll be less likely to go. You just keep doing what you're doing and move at your own pace, and get advice from the people who work at your gym or research the internet. However you want to handle it to progress when you're ready.

You're doing great Pany.

Friday 30th September

20 minute walk from train station to work.

80 minute walk around London at lunch time

AT THE GYM

5 minutes on the X-Trainer (I need to build this to 20 mins)
3 sets of 10 Leg Press (Quadriceps, gluteus, hamstrings, soleus, gastrocnemius)
3 sets of 10 Leg Extensions (quadriceps)
3 sets of 10 Chest Press (pectorals, triceps, deltoids)
3 sets of 10 Rope Pull (need to ask instructor)
3 sets of 10 Rev Pulldowns (back, biceps)
3 sets of 10 Shoulder Press (deltoids, triceps)
12 minutes run (7 running, 5 fast walking)
3 set of 15 ab crunches (abs?)
Stretching

20 minute walk home (I ignored all the buses and walked home)

So about 70 minutes in the gym and 120 minutes walking.

Looking at that list, The shooulder press and leg extensions are using muscles already worked on other machines. Are those muscles worth working out again or should I swap with other machines? Or even keep those and add a few more?

Also, why am I not aching at all??

Monday 3rd October

20 minute walk from train station to work.

60 minute walk around London at lunch time

AT THE GYM

5 minutes on the X-Trainer (I need to build this to 20 mins)
3 sets of 10 Leg Press (Quadriceps, gluteus, hamstrings, soleus, gastrocnemius)
3 sets of 10 Leg Extensions (quadriceps)
3 sets of 10 Chest Press (pectorals, triceps, deltoids)
3 sets of 10 Rope Pull (need to ask instructor)
3 sets of 10 Rev Pulldowns (back, biceps)
3 sets of 10 Shoulder Press (deltoids, triceps)
12 minutes run (7 running, 5 fast walking)
3 set of 15 ab crunches (abs?)
Stretching

30 minute walk home (I ignored all the buses and walked home)

So about 60 minutes in the gym and 110 minutes walking.

hey buddy...

Congratulations on all the hard work!!!!!!

You will be soooo buff and feel sooo good!!!

Very proud of you....keep it up!!!! Remember your fan club is rooting for you!!!!

huggsss and prayers!!! Julie/sugar

Thanks for the kind words Sugar!