Boring weightlifting post
OK, I thought I'd write down my weight routine for my own sake here. I want to be able to remember how much I'm doing and compare it later. I don't take a notebook to the gym, I just remember my workout. The order is important as well. General system is Cardio, Large Muscle Groups, Core, Small Muscle Groups, Legs, Arms.
30-35 Minutes Eliptical (4 miles, 400 calories, hr @ 146, 123 for cooldown) or Stairclimber (memo: Ouch! Do not do stairclimber every workout, knees break!)
Bench press: Warmups: 135 lbs x 12, 185 lbs X 12. Actual sets 225 lbs X 10 X 3. I could increase the weight a bit, but I want to make sure I can do the sets with consistent proper form.
Here, I see which of the hard-to-get machines is open:
Torso-twister: 40 X 75 lbs each side.
and
Chest Butterflys: 150 lbs. X 10 X 3
Rear Deltoids: 75 lbs. X 10 X 3
With the hard to get machines out of the way, I go back into my general system.
Lat Pulldowns: 170 X 10 X 3
Military Press: 150 X 10 X 3
Horizontal Rows: 170 X 10 X 3
Lower Back: 150 lbs X 50
Abs: 120 lbs X 50, then X 30
Crunches: with 20 lbs X 50, then X 30
Legs Press: 290 lbs X 12 X 3
Leg Extension: 150 lbs X 12 X 3
Leg Curl: 90 lbs. X 10 X 3
Calves: 150 lbs X 40, then X 30
Bicep Curl: 110 lbs X 10 X 3
Triceps: 130 lbs. X 10 X 3
Finger / Wrist Curl: 35 lbs. X 12, then X 10
Afterward, protein shake, zinc supplement
Off-days: Wii-Fit Yoga and Balance games
1-2 times a week: two hours of fencing