From my journal -  The Warrior Sleep Journal-

Below is what I do, I may omit or add an exercise from one night to the next.  I love to work the whole body.  It does wear me out but I enjoy the feeling I get from it.  Sick or what! LOL

I do about 4 days/week, depending on how I feel.  Sometimes it takes longer to recover.

#CHEST PRESS -

99lbs x 1 x 10
99lbs x 2 x 5


#SHOULDER PRESS -

33lbs x 4 x 5


#SEATED LEG PRESS -

230lbs x 1 x 10
275lbs x 1 x 10 PR


#GLUTE L+R leg -

99lbs x 2 x 10 L
99lbs x 2 x 10 R


#FLY -

99lbs x 1 x 10
99lbs x 2 x 5


#SEATED LEG CURL -

99lbs x 4 x 5


#SEATED LEG EXTENSION -

132lbs x 1 x 10
132lbs x 2 x 5


#HIP/GLUTE -

Glute Kickbacks in upright position-
158lbs x 1 x 20

Hip Adduction -
114lbs x 1 x 20

Hip Abduction -
114lbs x 1 x 20


#REAR DELTOID -

72.5lbs x 4 x 5



#Dual Adj pully...not sure what you call this one...bringing arms down?!?

14lbs x 2 x 10


#LATERAL PULLDOWN -

103.5lbs x 4 x 5



#DIP/CHIN - (bw)

Chin 2 x 3

DIP 2 x 3

PULLUPS 2 x 2



#VERTICAL KNEE RAISES -

1 x 20


#SITUPS/INCLINE BENCH - tilted all the way.

1 x 20
1 x 10


#BACK EXTENSION -

1 x 20

#I use this piece of equipment also ...not sure what the name of this exercise. Hands behind head and lay sideways, lower and raise upper body to work obliques. L then R -

2 x 10 L
2 x 10 R


#ARMS - Using a plate, helps develop the forearm muscles.

Biceps..................11lbs x 2 x 5
Triceps.................11lbs x 2 x 5
Deltoids mid section..11lbs x 2 x 5
Deltoids front sect'n...11lbs x 2 x 5


#FREE WEIGHTS -

#DB Obliques(side movement L + R) -
26.5lbs x 2 x 10

#DB Pullups -
35lbs x 1 x 10 (L + R)

#Floor Soccer Throw(I made this one up to work my upper abs. I used to play soccer, imagine the throw in from the boundary line), concentrate on working the abs not the arms-

22lbs prefer to use a plate than a DB, I don't even count the number I do here, I work until I feel satisfied and just concentrate on my breathing as I feel it helps focus on the part that needs to work, it's all too easy to lose concentration and end up finding the arms are more so engaged. Abs must be tensed, have to feel it or it's just wasting time.


#FLOOR CRUNCHES- Upper and lower

x 50ea 

#FLOOR LEG WORK-
Straight leg abduction and adduction = 30ea L+R


#DEADLIFTS -

77lbs x 4 x 5 PR


# BB BACK SQUATS -

66lbs x 1 x 10 

77lbs Smith Machine
55lbs x 1 x 10

#GOBLET SQUAT- DB

 35lb x 4 x 5


# WALKING LUNGES -

66lbs and sometimes if I don't want to tire myself 55lbs.


#PUSHUPS - 

2 x 15 

#TREADMILL - used to cool down, occasionally I throw in a run to get the kick start the heart, there will be no sleeping on the job lol