Wed Oct 18, 2017
First time at my new gym, the gym in my office building. It's pretty small but has the bare minimum:
1 squat rack
1 smith machine (with hooks on the outside so you can squat/bench/OHP from it)
2 barbells
510 lb in loose plates
DBs up to 100 lb
treadmills
ellipticals
recumbent bikes
various machines
big cardio/aerobics area
Plus they have a variety of misc things like foam rollers, medicine balls, kettlebells, bands, aerobics risers etc. The guy who did my orientation said that the gym is basically empty between 9-11am and 1-4pm. Today I was there from 2:15-3:00 and there were 5 total people there during that time.
I'm not sure how much weight I can fit on the barbells since they only have four 45 lb plates. I'm thinking I can fit around 400 lb which is fine as long as no one else wants some big plates. I'll be happy if my deadlift gets strong enough again so that this becomes an issue.
Today's work...
Treadmill, dynamic stretching
- Squats
45x8
65x5
95x5
115x5
135x5
155x5
155x5
Holy shit are my shoulders and chest tight.
- Facepulls: 4x15, 17.5 lb
- Dead bug twists: 3x10/side
- Rear delt flies: 3x15, 5 lb
Did some hip mobility work as well.
Kinda shitty that they don't have stairmill or a C2 buy for cardio I'll have to make do with treadmill/elliptical circuits.