Hey! Well, I've been subscribed for a little while now, but I haven't been able to think of anything really good to say. Recently, though, I joined a gym. It is really the first time I've had the opportunity, and I love it! I've always been "Strong for my size" and the army made me "Stronger for my size" and my work was extremely physical. So I've always had a decent bit of excercise in life, but because of the hours worked, and my commute distances, I never had time outside of work...So now I do, unfortunately, I also lost the physical portion of my work. And thought that if I wanted to keep up the shape I was in, I was gonna HAVE to join some sort of gym. A humbling experience

The problem was and is, I hate being weaker, than anyone. And the gym....There's always someone stronger

And I found I could barely do a pull up....Which was sad, because in the army I could do ten.

So, off to 24 hour fitness! The first workout I tried was a circuit training course...11 machines followed by some running or other cardio.

This was the humbling portion stage 1. BY the time I abandoned the machines and got the nerve up to tackle the free weights, my workout looked like this:
Leg press: 260 pounds 3 sets of 12

Seated Leg extension: 80 pounds 3 sets of 12

Seated Leg curl: 100 pounds 3 sets of 12

Seated bench press: 105 pounds 3 sets of 10

Seated shoulder press: 50 pounds 3 sets of 12

Tricep curl machine: 60 at 3 sets of 15

Preacher curl machine: 60 at 3 sets of 12

And a seated row machine at 90 pounds 3x15

After doing that for a week I got the nerve up to pick up a dumbell, and try hammer curls...

That wasn't so bad...Then I was reading about how to use actual weight weights and decided that my next time at the gym I would not use any of the circuit training machines

I made up a begining weight program for myself that consisted of Squats, Hack Squats, Calf raises, Bench press, Dumbell shoulder press, Pull downs, Hammer curls, and seated curls....

For the first time since I had joined the gym, I had DOMS...At first I was elated, but that wore off quick as I walked around for a couple days barely able to bend my legs  :-P I couldn't believe how sore my legs had been after what seemed like, significantly less weight than I had been using on the machines. So that was the humbling lesson part 2. Free weights are harder to use than the machines. The machines trick you into thinking you are pretty strong, the free weights make you sore and teach you you have a ways to go, hehehehe.....

I am doing better now though.

I can do my sets of squats without being super sore, just a pleasant, "getting stronger" sort of sore, and I have brought my arm and chest excercises gently to that level, too. And brought yoga back into the mix afterwards as a pleasant cool down.

The current (rather sad) workout specs:

SQUATS (deserves the capital letters): 135 pounds 3x10   <----start and end with this one, so twice
Hack squats: 100 pounds 3x8
Calf raises: 90 pounds 3x15
Bench press: 115 pounds 3x8
Cable pull downs: 90 pounds 3x10
dumbell Hammer curl: 25 pounds 3x6 (alternating)
Seated curl: 20 pounds 3x10
Seated dumbell shoulder press: 25 in each hand:3x10
seated Bench push ups: Body weight: 2x10

Finish my squats, run for 4 or 5 minutes, then stretch....

Is this okay? I was trying to go for a full body workout to develop strength...
I also REALLY need to work on my diet, I don't eat enough or consistently. I try to eat balanced foods, but trying to learn my new job has been stressing and several times I have missed meals for whole days. Also is caffeine really that bad? I have a cup of coffee maybe 3 to 4 times a week, is this gonna hurt me?

I'll try to keep you updated on any progress, thanks for listening

As was said by dear Hatour: 'tis best to seek the profession advice or a Personal Trainer (especially one whom can dedicate their time to you when you need), a doctor and a dietition.

You need to increase the ammount of times in which you eat to help regulate your metatoblism.
Missing meals is a cardinal sin.
You need to eat four or five small meals a day and eat the right foods.
No junk, instant or takeaway food.
With your work and stress: best to find meals that are easily prepared but still health. Or meals you can make before going to work that can be eaten throughout the day.

You may also wish to change your thrice weekly coffee for Tea. Chai or Green for prefernce.
Caffine and training to not mix because of the energy spikes and the lethergy with does follow.

That being said: The Pimp doth wish you all the best in your endeavours and if you need help or have questions foor any whom do dwell here, do but ask and it shall be answered.

May Good Fortune shine upon you.

Peace
The Pimp NeonBlack

A lot of free weight exercises can be performed inside a "cage" or "rack" which have "spotter bars"
or "safety pins" in place.  So if you don't have a spotter for the more dangerous movements, you can perform them inside a cage so that you can't drop the weight on yourself, or get pinned beneath it.  This is really important with the bench press and variou squats.

Yes. 'Tis always best to ignore creatures such as they.
They have been encountered many times in many places and, being of the male aspect of the speices, they hast often sort to bully I or offer open conflict. The are easily bested. First with the Soul, then Mind and finally with flesh.
As for their little training pet cheerleader. You would also do well to avoid those as well.
They are psychic vampires towards other females -especial those they feel as a threat towards them or their image. They often try to belittle and redicular you for lifting weights and not being such as they.
Ignore them and all shall be well. Rise above what they do and they shall be bested. Hodl true to yourself and your ideals.
For, in Truth, you have nothing else.

And trainers are quite expensive, though 'tis best to find a gym with an 'in-house' trainer to begin with. Since their presence is usually part of the gym membership fees.
Though what is truly best is to befriend a fellow trainer more advanced than yourself so they can spot and support you. Or, better still, have a friend with similair goals to yourself. Gender is not issue as long as they are supportive.

Your greatest adversary in your endeavours shall be stigma.
There you can have no true aid from others in this battle. For it must be waged in your own heart and mind. Once you find yourself victor, than there is nothing you cannot achieve.

Apologise for having to endure my's spirally raves.

May you be successful in all coming endeavours.

Peace
The Pimp NeonBlack