Day 1: Not as intimidating as I expected
cassique
Posts: 164 Member
I hate strength training with a passion but this program was appealing to me because there are only 3 workouts a day and only 5 moves I need to know. Plus lifting real weights makes me feel like a badass! I belong to planet fitness and the one by me is real no frills. It has very few of the perks that I have seen at others (no 30 minute circuit--no hydrobeds). I wasn't sure if they even had barbells so I was a little uneasy walking in there today to walk around and observe what was available to me.
Turns out there are no traditional barbells but they have the kind that is in the frame thing (no idea what it is called). It was a good thing too, because I think I would have been in quite a predicament with the bench press without it. Actually, as it was I had the safety foot set too low and my muscles were completely fatigued that very last rep, I couldn't lift it to the next hook and the one below that was lower than my body apparently. Luckily a nice man saw and was able to lift it for me. Quite embarrassing but live and learn.
I did my barbell rows completely wrong. Partly because I forgot if I was supposed to be doing a row or a deadlift and then I couldn't remember what each of them looked like so I sort of did a weird combination of both. Luckily I don't think I caused any injury because I feel find right now. My muscles are tired but not really sore, although there is a tenderness that I'm sure will be soreness tomorrow. I think my squats were pretty good for the first time with a barbell. I might have to do a form check sometime in the near future as I'm sure I might be doing it all wrong, but for today it felt good to throw caution to the wind and just try it!
In addition to my 5x5 I also did assisted pull ups (one of my fitness goals is to be able to do at least 5 real pull ups. Right now I can't even do one. The ab thing where you hold your body up with your forearms and lift your legs. This is the fourth time I have done them, but this is the first time I was able to really get my legs up pretty high for 6 reps, plus 2 more not so great ones before fatiguing. I did 5 sets! And I did an oblique machine. I ended with my 30 minute run, but I added intervals this time just to make it more intense. I have grown to love running these past few months and it is more of a mental health activity for me now. A day when I don't run I feel incomplete and off balance.
Turns out there are no traditional barbells but they have the kind that is in the frame thing (no idea what it is called). It was a good thing too, because I think I would have been in quite a predicament with the bench press without it. Actually, as it was I had the safety foot set too low and my muscles were completely fatigued that very last rep, I couldn't lift it to the next hook and the one below that was lower than my body apparently. Luckily a nice man saw and was able to lift it for me. Quite embarrassing but live and learn.
I did my barbell rows completely wrong. Partly because I forgot if I was supposed to be doing a row or a deadlift and then I couldn't remember what each of them looked like so I sort of did a weird combination of both. Luckily I don't think I caused any injury because I feel find right now. My muscles are tired but not really sore, although there is a tenderness that I'm sure will be soreness tomorrow. I think my squats were pretty good for the first time with a barbell. I might have to do a form check sometime in the near future as I'm sure I might be doing it all wrong, but for today it felt good to throw caution to the wind and just try it!
In addition to my 5x5 I also did assisted pull ups (one of my fitness goals is to be able to do at least 5 real pull ups. Right now I can't even do one. The ab thing where you hold your body up with your forearms and lift your legs. This is the fourth time I have done them, but this is the first time I was able to really get my legs up pretty high for 6 reps, plus 2 more not so great ones before fatiguing. I did 5 sets! And I did an oblique machine. I ended with my 30 minute run, but I added intervals this time just to make it more intense. I have grown to love running these past few months and it is more of a mental health activity for me now. A day when I don't run I feel incomplete and off balance.
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Replies
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That thing is called the smith machine.
And it's pretty much the worse thing ever to squat in.
It forces you into an unnatural pattern of movement and you can end up hurting yourself.
Plus the bars on those weight like a third of what an oly bar weighs so you're also not moving as much weight..
It's assisting you in all the lifts so you're not getting the full benefit of the workout.
I'm also not sure you can do an OHP in a smith unless you're fairly short.
I'd find a different gym with the proper equipment if possible.0 -
It never is
And just say no to the Smith machine. :noway:0 -
I'm thinking the frame thing is a power cage/squat rack, esp since OP says "safety foot set too low and my muscles were completely fatigued that very last rep, I couldn't lift it to the next hook and the one below that was lower than my body apparently."
Op, the Smith machine ( which I agree should be avoided at all costs) has the bar "tracking" on rails - you can't remove the bar from the machine rails. In a power cage/squat rack, the bar is completely removable from the hooks.0 -
I'm thinking the frame thing is a power cage/squat rack, esp since OP says "safety foot set too low and my muscles were completely fatigued that very last rep, I couldn't lift it to the next hook and the one below that was lower than my body apparently."
Op, the Smith machine ( which I agree should be avoided at all costs) has the bar "tracking" on rails - you can't remove the bar from the machine rails. In a power cage/squat rack, the bar is completely removable from the hooks.
It's a Planet Fitness.
And while I know they're independently owned, very very very few of them have cages.
So it is 99.9% possible that it's a smith0 -
Okay OP, regardless of what machine you are currently using, congrats on getting in there and not letting intimidation stop you. If you let fear or other people stop you, you won't live your life to the fullest.
That being said, if you're in a smith machine, see if you can find a gym where you'd be using free weights instead.
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Thanks for your replies. Sounds like it is the smith machine. I realized the bar was only 20 lbs so I put on enough weights to get it up to 45. I have my membership for a year, and honestly I can't afford the typical rates of other gyms. Do you think it is better to just do a modified program using dumbbells than to use that machine until I am able to have access to a better set up? One thing I am worried about is doing some of those exercises without a spotter. Especially after realizing how hard it was to do that last bench press with safeties of the smith machine.
ETA: I found this video. Does it seem like sound advice? Or is there a better alternative?0 -
Theres no video linked...0
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cass, several people have done dumbbell modifications. Maybe do a search for some of those threads in this group? 0
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https://www.youtube.com/watch?v=7WS989Ei31k