My workout probably doesnï¿½??t seem intense, but keep in mind that when I first started around 18 months ago I weight 150 lbs. and got almost no exercise. Iï¿½??ve only been using free weights for about a year, and focusing on them for around six months. Iï¿½??m not doing badlyï¿½??I have added ten pounds in the last three monthsï¿½??but I do feel like I should be slowing down some and putting more thought and effort into my workouts.
All workouts start with a mix of stretching, various ab workouts, and warming up with high reps and light weights. This takes around 20 minutes, but keeps me from pulling muscles, which I am prone to do. Ab workouts include 100-150 crunches on a ball, varying sets of crunches at different angles, sets of 20+ crunches using an ab press with 100+ lbs. of resistance, sets of knee raises, and sets of hanging leg lifts. I change ab workouts constantly because abs bore the hell out of me.
I also work in cardio three to four times a week, depending on how my knees feel. Cardio is 30 minutes of interval training on an elliptical trainer, done after weights.
All sets are 8-12 reps unless specified. Listed weights are the maximum weight, I may do one or two sets 5-10 pounds lighter if I do an exercise early in the workout.
Day One: Chest, Back, Quads
*Quads are getting worked lightly as I am overcoming knee problems
3 of the following for chest:
Bench Press: 1 warm up set of 12 at 95 lbs., 4 sets of ten, 135 lbs.
Flyes: 4 sets, 40 lbs.
Incline Dumbbell Press: 4 sets, 45 lbs.
Dips: 4 sets of 15-20
Cable Flyes: 4 sets, 50 lbs.
3 of the following for back:
Bent Barbell Rows: 4 sets, 105 lbs.
T-Bar Rows: 4 sets, 70 lbs.
1-Handed Dumbbell Rows: 4 sets, 45 lbs.
Wide-Grip Chinups: 4 sets, using around 20 lbs. of assistance from the machine.
Squat Press: 4 sets of 20 reps at 200. Right now Iï¿½??ve just started doing my quads again and Iï¿½??m easing my knees back into it.
Day Two: Arms and Lowerback/Hamstrings
Biceps: Two of the following
Alternating dumbbell curls: 4 sets, 30 lbs.
Ez-curl bar curls: 4 sets, 70 lbs.
Reverse preacher curls: 4 sets, 60lbs.
Triceps: Two of the following:
Ez-curl extension: 4 sets, 60lbs.
Dumbbell extension: 4 sets, 25lbs.
Pushdowns: 4 sets, 130 lbs. (I am not physically capable of doing this one without engaging my chest some)
Close-grip Press: 4 sets, 90 lbs.
Forearms: Four sets of reverse wrist curls, 20 lbs.
Straight-Leg Deadlifts: 4 sets, 105 lbs.
Back Extension (machine): 4 sets, ~185 lbs.
Hamstring Curls: 4 sets, 75 lbs.
Day Three: Shoulders, Calves
Shoulders: Three of the following
Lateral Raises: 4 sets, 15 lbs.
Arnold Press: 4 sets, 35 lbs.
Military Press: 4 sets, 65 lbs.
Upright Row: 4 sets, 70 lbs.
All shoulder workouts include a set of four shrugs, 45 lbs.
Standing calf raises: 4 sets of 20, 185 lbs.
Seated calf raises: 4 sets of 20, 70 lbs.
FYI, I eat very well and often constantly. Most of the food is all natural/organic.
half-sized Metrx shake, ~24 grams of protein, with two tbsp. of natural peanut butter, 10 oz. 2% milk, and 1/2 cup berries
3 whole eggs
two slices of whole-wheat (Ezekial bread) toast
12-16 oz. coffee
Whatever combination of nuts, fruit, cheeses, sausage/salami I have to eat to get my stomach to shut up
8-16 oz buffalo or chicken (depends on how hungry I am)
1/2 to 1 cup of pasta if I will be doing cardio later that day
a size of some sort of vegetable dish
8-10 oz. 2% milk
repeat of morning
repeat of breakfast shake, sans peanut butter
something similar to lunch, but with a larger portion and usually without the carbs. Meat will be fish 2-4 times per week, depending on whatï¿½??s in season, and some kind of game meat (usually rabbit or venison) at least twice a month.
repeat of morning/afternoon snacks.
Metrx shake, ~48 grams of protein, made with water and 1/2 cup berries.
Supplements: The following, twice daily
Tribulus, 750 mg on a 5 on/2 off cycle
Joint Supplement: Glucosamine 300 mg, MSM 300 mg, chondroitin 300 mg
Calcium supplement: Calcium 600 mg, vitamin d 400 IU