Thu, Aug-14-08, 10:15
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Senior Member
Posts: 996
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Plan: Atkins
Stats: 220/185.5/125
BF:
Progress: 36%
Location: Albuquerque, NM
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Let's see. I've not been posting here daily because I find it less fun than journaling. However, I have been to the gym daily.
Below you will find my daily exercise plan at the gym:
Weight Training Log
Repetition Range= 8-12//Two sets of each exercise
If you can do 12 without difficulty it’s time to increase the weight
Monday-Back/Bicpes/Core
Pulldown 55#
Row 50#
Arm Curl 10#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min
Tuesday-Legs/Calves/Core
Leg Extension 30#
Leg Curl 30#
Calf machine 30#
Hip Adductor 50#
Torso Rotation 15#
Cardio 20 min
Wednesday-Shoulder/Core
Overhead Press 30#
Rear Delt 30#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min
Thursday-Glute/Calves/Core
Leg Press 100#
Calf Press 100#
Hip Abductor 50#
Glute 60#
Roman Chair/back ext 5#
Torso Rotation 15#
Cardio 20 min
Friday-Chest/Triceps/Core
Chest Press 30#
Chest Flye 30#
Arm Extension 10#
Abdominal 60#
Back Extension 60#
Hanging Leg Raises
Cardio 20 min
Cardio Training-just an example as I try not to use the same machine every day.
20 min/HIIT (to the best of your ability)
Monday-ARC Tues-Treadmill Wednesday-Eliptical Thursday-Bike Friday-ARC
Saturday-Rest or whatever Sunday-Track or Trail Day
I realize that I'm rather low on the cardio, however, I'm having difficulty enjoying it like I used to so I'm doing the bare minimium in hope that I will naturally increase my time through enjoyment.
Also, I generally go to the gym at 4 am. This week, however, having been on vacation I go after I take my daughter to school.
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