The following is my usual workout on MWF… give or take an exercise depending on how motivated I am.
Bench press: 3-4 sets. Will usually start out at w/ 12 reps on 205 pounds, then step up to 8-10 reps @ 225, 6-8 @ 235, 4-6 @ 245. So on and so forth.
Chest fly: 3 sets of 10 @ 150 lbs.
Leg extension:3 sets of 10 @ 163 lbs.
Calf raises: 3 sets of 20-25 @ 500 lbs.
Leg press: 3 sets of 8 @ 500 lbs.
Hammer curls: 3 sets of 10 (each arm) @ 50 lbs.
Row machine: 3 sets of 12 (vertical bar) @ 163 lbs. Or 3 sets of 10 (horizontal bar) @ 138 lbs.
Lat pulldown: 3 sets of 10 @ 138 lbs.
Shoulder press: 3 sets of 12 @ 123 lbs.
Tricep pull down: 1 set of 10 @ 150 lbs, 1 set of 12 @ 140 lbs, 1 set of 15 @ 130 lbs.
Bicep curl with bar: 3 sets of 15 @ 60 lbs.
Modified side shoulder dumbbell raises: 3 sets of 10 @ 20 lbs.
The next three exercises are done one set after another, alternating stations. Somewhat of a burnout.
Bench press: 3 sets of 20 (or however many I can do) @ 135 lbs.
Hammer curls: 3 sets of 20 (each arm) @ 25 lbs.
Dumbbell bicep curls: 3 sets of 20 (each arm) @ 20 lbs.
We also usually do some type of ab exercise together as a class, either sit-ups crunches or some other variation. Occasionally before I go to bed I will do 300 crunches with varying positions. Lunges are another thing I do on my own. Usually 3 sets of 14 (7 each leg) with dumbbell. Or 3 sets of 14 w/o dumbbells and 3 sets of 16 reps of side-step lunges (I don’t know what else to call them.) This week I actually started running/walking for about 25 minutes around the neighborhood. I did it three nights this week, and that’s pretty much what is recommended by my teacher, so I’m gonna keep it at that. I hate running too much to do it anymore.
So yea, I’m sure this was boring for half of you. But it totally counts for something… or something.
9 responses so far ↓
Rochelle // Nov 16, 2007 at 7:26 am
Holy Moly, George! How long does that take?? I can barely figure out how to fit in a 40 minute run!
Molly // Nov 16, 2007 at 7:44 am
Sounds like a great work out! I hear you on the skipping one or two things, I find that my motivation dwindles on some days the further I get in to my weight lifting routine (though I do it in three parts interspersed with spurts of 45 minutes of cardio)
Amanda // Nov 16, 2007 at 9:02 am
You’re right, this was boring.
Lisalou // Nov 16, 2007 at 10:20 am
boooorrrring ;0
Jenjen // Nov 16, 2007 at 2:38 pm
i didn’t find it boring, i just think hmmm… could’ve ex’d out half of that with some kinky sex tho…
Lauren // Nov 18, 2007 at 2:14 pm
I hate running too, and my trainer has told me that he thinks its too hard on your body and never, ever will tell me to run. He has me to interval workouts for cardio instead. SO much better.
the soviet // Nov 18, 2007 at 11:51 pm
good lord, george. you’re STRONG. heeeeeey.
stephanie // Nov 19, 2007 at 1:00 am
i don’t even know what most of that stuff is.
and running SUCKS. the day i actually need to run, i fear i’ll more than likely just lay down and die.
walking however, well, when you live in boston that’s the easy part.
anyway, whatever, i’m lazy and you look great, good work
Lisa Marie // Apr 26, 2008 at 5:34 am
wow very impressive. it does seem like it would take an entire day though! maybe i just wait way too long between sets. i hate weight lifting, i prefer cardio. i really need to force myself to start doing more weights.
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