I mentioned yesterday that I have my new BowFlex set up now, and I want to start using it this weekend. While it is a “good problem” to have, my challenge is to figure out which exercises to do and why. For example, the manual that comes with it suggests 26 possible exercises for Chest (3), Shoulder (6), Back (4), Arm (4), Abdominal (2), and Legs (7). But there are some other variables at play, of course.

Of the 26 exercises, 10 are seated, which is likely not a bad place to start for me. There’s only one seated one for legs and one for shoulders, but all the others have multiple options. In the short term, seated exercises will take some of the pressure off the rest of the body, reducing the likelihood of injury too.

But for the muscles? I thought there would be more overlap for some of them:

• Deltoids — 9, but some are all Deltoids, some are only specific ones;
• Triceps — 7;
• Gluteus Maximus — 6;
• Teres (Minor and Major) — 4;
• Biceps — 4;
• Latissmus Dorsi — 3;
• Pecs — 3;
• Rectus Abdominus — 2;
• Obliques — 2;
• Supraspinatus, Infraspinatus, Subscapularis, Erector Spinae, Serratus Anterior; Quadriceps, Adductor Longus, Piriformus, Gastrocnemius and Soleus — 1 each.

My goal for the workouts is primarily overall toning and conditioning, but I would like to build up some strength and power too. Not necessarily right away, but I wouldn’t be against it. I know my short-term goals are going to be more reps at lower weights, which is fine with me.

Measuring progress and results

Obviously, the measures for progress are pretty simple for these types of machines…frequency of work-out, number of exercises, number of reps per set, number of sets, and weight. Ideally, all of those increase, just not simultaneously.

Results are a bit harder to come by for useful, practical indicators. My goals is overall well-being, but I think I’ll have to settle for some more traditional measurements (many of which I’m stealing from #50by50ish #50 – Lose weight – Part 8, off-scale success):

• Weight;
• BMI;
• Neck size;
• Arms (upper, bicep, forearm);
• Bust;
• Chest (below nipples);
• Waist (1/2″ above belly button);
• Stomach (belly button);
• Hips (widest part);
• Legs (thigh, knee, calf)

When it comes to more well-being indicators, I’ll go for a simple 10 point scale:

• Social Flexibility — willingness to do other sports (1-10);
• Lifestyle — confidence/openness to social outings despite size (1-10);
• Mental Health — feeling mentally healthy in the last period (1-10);
• Financial — Expenses related to size (1-10);
• Medical — Overall feeling of physical health (1-10);

I do have some milestones that I’ll steal from that other list I had in the post linked above:

• Initial commitment (Psychological)
  • Commit to the journey
  • Announce goal
  • Set up Seinfeld progress for plan
  • First workout for BowFlex
  • Setup bicycle machine
  • First week of 3 workouts
• Weight measurement (Physical)
  • Ongoing tracking of weight and BMI
  • Ongoing photos
  • First weigh-in
  • First pound
  • First set of measurements
• Overcome a plateau
  • Change of 1″ in waist
  • Change of 5″ in waist
  • Change of 10″ in waist
• See differences
  • See my toes past my belly
  • Tying shoes without effort
  • Kneeling without pain
  • See my abs / muscle definition
  • See difference in photos
  • See difference in clothing (275 / 240 / 205 / 185)
  • Fit into ~30″ pants
  • Hugs from Andrea and Jacob
• Monthly fitness test
  • Fatigue limit for all 26 exercises
  • Pushups
  • Expand fitness test

It’s good enough for my start, and Jacob and Andrea are going to help with my measurements and stuff this weekend. Onward! Oh, wait, I didn’t share the list of exercises that I’m choosing from:

Now, it’s onward!