Nov-Dec 2011

warmup is 30-40 jumping jacks, 4 kettleball exercises, 25 pounds, stretching.

My approach right now is add weight, 8 reps, building to 14 reps, when I can "easily" do 14, time to up the wt. and do 8 reps. I go for intensity, my last 2 reps are "killer" lots of panting, grunting, groaning. I breath, concentrate, and count. I'm doing supersets, that is working opposing muscles consecutively. No music, no chit-chat. I rest about 30 sec-1 min between sets and exercise. This takes me 90 minutes.

Day 1 legs/abs
(sets x reps x weight)
hack squats 3x10x160+
leg extension 3x8-10x60-70
leg curls 3x8-10x60-70
adduction 3x10-14x70
abduction 3x10-14x70
calf dips 3x15-20x200
(working on lunges & squats, knees need to get stronger!)
misc ankle weights toning 2-3 sets x 15-20 reps
ABS
2 sets of all this
off the end of bench crunches 14-20 with ankle wts
20 russian twists with 6 pound ball
20 situps
20 crunches
20 side reach
20 cross body crunches
20 alt 1 leg butt lift

Day 2 upper body
incline barbell press 2x10-14x40
rowing barbell (back) 2x14x40
barbell curl 2x10-14x30
barbell tricepts "skullcrushers" LOL 2x10x30
(I then more or less repeat this with dumbells)
dumbell inclined flys 2x10-14x15
back flys 2x10-14x15, 2x14x10 (full extension)
seated palms up barbell wristcurl 3x10-14x30
seated palms down barbell wristcurl 3x10-14x20
cable extended arm pull downs 3x10x60
cable back pulls 3x20x80
cable tricepts extension 3x10x60
military press 3x10-14x30
2x10 inclined situps
2x10 back extensions

just for laughs, 10 deadlift-military press 50-60 pounds, whatever I can muster.

Day 3-4 rest
day 5 legs/abs
day 6 upper body
day 7 rest, maybe 2 days rest.

cardio, right now not too regular, jogging/walking 40 min 2x week.