Nautilus circuit. Tell me whatcha think!

[Mad_Elephant]

We've got an employee gym at my work. It's full of nautilus machines and a couple broken treadmills and ellipticals. I weigh 284, I'm trying to start a routine that I can do a few times a week on my break (15 minutes). So here's what I've been doing:

Read Delt
Pec Fly
Leg Press
Biceps Curl
Leg Extention
Overhead Press
Bench Press
Triceps Press
Abdominal (crunch)
Compound Row
Leg Curl

After the leg presses I've been sort of using the machine to do calf raises. And after the compound rows I've been using that machine to do something like a goodmorning exercise.

I do only one set of fifteen reps pausing only long enough to record the exercise on my clipboard. I'm not doing the most I can possibly lift. I want to avoid back injuries (a recurring problem for me), so I'm keeping it only moderately difficult. I'm also bicycling to work two to three days a week. It's a five and a half mile trip one way. It takes me about 30 minutes.

My long term goal is to get down to 200 pounds and have optimal lab values.

I'm open to any advice, questions, comments anyone may have. Thank you very much.

 

[Mad_Elephant]

Thanks!

You guys are the best...

 

[Omega]

I suspect that you have had no reply because no-one knows the answer to your question.

You may have greater success if you tried our parent site or sister site...

Most people who are currently posting here are pretty focused on trying to deal with their own weight issues - we are the "weight loss" forum... I have never been near a Nautilus machine...

Our parent site is www.fitness.com
They also have other forums on body building and fitness.

I reckon that someone on one of those other forums will have a good idea what you are talking about and be able to give you quality advice...

I (or someone else here) could dive in and say "you are doing great - keep it up and you will get there - dont worry about your old injury - you will not injure yourself again".

The fact is that it would be irresponsible to say that.
I dont know whether it would be good or not.

Maybe your doctor would be a good person to ask about your injury - or any specialists that you dealt with at that time...

The bottom line is that exercise tends to help our weight loss - but when people have injuries involved sometimes they are better off swimming or walking compared to using fancy equipment...

It is certainly good that you are finding time to do some exercise every day. The question of whether it is right for you is up in the air for me...

I know some people that have benefited enormously from cycling and others that have been told not to cycle because of injuries...

In www.fitness.com there is also a really good exercise section which gives a whole heap of mat exercise options to benefit the different muscle groups. If you get a negative answer about your current exercise from anyone that has a good knowledge of the situation - I am sure that you will have an abundance of exercise options that you can do.