I'm about six weeks into free weight lifting, aiming for compound exercises that promote balance and themogenesis. Anybody able to spot me on this? I know I'm not doing a brilliant plan, so any suggestions would help.

24 Apr 07

Weight-work: full-body day

back squats 40# 10 x 1; 45# 8 x 1; 50# 8 x 2
"suitcase" deadlift bb 45# 10 x 3
sumo deadlift bb 15# 10 x 3
stiff-leg deadlift bb 45# 10 x 3
back hyperextension pl.10# 10 x 3
lunge, standing db 10#x2 10 x 3

flat bench press 50# 8 x 3
lat pulldown cable 75# 8 x 4
one-arm bent-over row db 30# 10 x 3
bicep curls, alt. db 15#x2 4 x 3

Abs Swiss ball curl-ups pl.10# 60
Abs, floor crunches 30 x 2
Obls, heel touch 25 x 2
push-ups 10 x 5
total wt time: 1:10

cardio
warm-up: 10min ~ 3.5mph, 0.58 mi
jog: 30min "light" intervals (5.2mph to 7.2mph) for 2.80mi

HR: 160 (avg); 180 (max)

cool-down: 10 min ~3.2mph, 0.52 mi
total cardio time: 0:50

25 April 07

Cardio only day

warm-up walk: 0.58mi for 10min ~ 3.5mph
jog, w/few intervals: 4.46mi for 50min ~ 5.4-7.0mph;

HR 159 (avg); 175 (max)

cool-down walk: 0.54mi for 10min ~ 3.2mph
total cardio time: 1:10