NetMinder40

Ok, so now that my schedule has calmed down and I know my hockey schedule for a while out, I've decided to sit down and figure out a new workout routine.

A while back I had one, but as soon as hockey/school started, I stopped because of scheduling errors (I was, and am still, doing college applications as well). Unfortunately, I feel as if most of my progress is now regressed to my original state.

Starting tomorrow (10/28) I will be going to the gym after school hoefully everyday.

So that I don't injure anything, I will be rotating upper body and lower body, with some cardio and core work in each workout.

My general plan for tomorrow:
-20 Minutes on stationary bike
-Upper body circuit (will have specifics afterwards)
-Core (mainly situps and variations thereof. Likely with a medicine ball)
-10-15 Minute cooldown on stationary bike

I don't think thatll be too much work in general, but for the rest of my workouts, I'll simply be switching Upper body/lowerbody. I'll see about core, I might simply slide that in with upper body too (every other day).

Will post first days results tomorrow when I get home. Hopefully, it'll be good. I'm at a new mental point where I simply don't care if someone in the gym sees me using smaller weights. Essentially, I'm starting over, so i've got some progress to make and I can only go forward, right?

I'm excited.
-NM4

Malley

Are you going to be using movements that benefit your hockey skills? Agility and quickness work? Also will you be working with alot of lower body strengthing for sports specific?

NetMinder40

The hockey specific excercises that I do are more plyo-based, so I do those at home.

What i'm referring to as my new workout is basically all personal goals that I'm trying to meet. Other than that, the other goal, I guess, would be trying to get into better than "good enough" shape for ROTC next fall.

So, day 1 completed. I underestimated how long the walk from school to the gym was, so I power-walked it (my pre-workout shirt was just as soaked as my workout shirt)went straight into lifting when I got to the gym.

Ok, activities for day 1:
Lateral Raise - 3X12 @ 40lbs
Tricep Press - 3X15 @ 40lbs
Lat Pulldown - 1X10 @ 85lbs (front)
2X10 @ 70lbs (front)
3X15 @ 55lbs (back)
Chest Press - 3X12 @ 60lbs
Bicep Curl (machine) - 3X15 @ 50lbs
Row - 3X12 @ 70lbs
Pec Fly (machine) - 3X15 @ 50lbs
Ab Crunches (machine) - 3X15 @ 110lbs

All excercises were done on machines today. I specified certain ones because I did not want them to seem as though they were FW lifts, as those would be better and I'm not at that point yet.

I didn't do the exact core workout I wanted to, but I'll continue it tomorrow when I do lower body.

I finished the hour with 20 minutes on a stationary bike.

Tips or advice? Constructive criticism? Please, go all out.
I want to improve as much as possible.

Also, I realize some of the weights seem very small. First, I'm way behind where I should be in terms of strength. Second, I was not doing max weights, or close to max. I will be going through this weekend and getting my max on every lift as a reference.

Malley

You can take my advice or leave it, but your routine is horrible. Personal goals or not, your short selling youself. I am a personal training director and I see this everyday in the gym. You can take it or leave it, but think about it....why are you pr exhausting your shoulders before you do a press? It just doesnt make sense.

NetMinder40

I'll take it. You, and most others on this forum, have much more experience than I do.
I don't really know how to plan an individual workout, only the basics.

Given that response, though, I am going to take a while this afternoon to look through and try and find all the information I can, and then come up with a better workout routine. I'll post it later.

Malley

Sounds good. Keep it basic, don't get to fancy. Train with 3-4 compound movements and for now leave all the isolation's alone.