July 29,2003 (Tue) -

Just a brief rundown on what I'm currently using/doing for my workouts:

Abs:
1) standard crunches - 50 inside/50 outside
2) criss-cross crunches - 50 each side
3) leg raises - 50
4) leg lifts - 50
5) extended full crunches (legs/arms extended and crunch to fetal) - 50

Stretching:
1) butterfly
2) hurdle (inside and out)
3) head to knee/touch toes

Weight lifting:
Chest/Shoulders/Triceps: (measured in sets or lbs)
1) dips - 3x20~bodyweight
2) pec deck - 100/150/200
3) cable pushdown - 50/75/100
4) smith shoulder press - 3x8~125
5) dumbell shrugs - 3x12~50/80/95
6) decline press (hammer) - 3x10~50
7) dumbell laterals (forward) - 3x8~25
8) dumbell laterals (side) - 3x8~40

Back/biceps:
1) seated cable rows - 100/150/200 (t-bar)
2) cable pulldowns - 100/120/150 (widegrip)
3) bent over dumbell rows - 50/75/95 (dumbells only go up to 95lbs*)
4) seated preacher curls - 50/60/75
5) alternating dumbell curls - 25/30/40
6) hammer curls - 3x8~25

Legs:
1) squats - 125/225/315 (switch between smith & free)
2) leg curls - 50/60/70~10 (singles) or 100/120 (double)
3) leg extension - 50/60~12 (singles) or 100/120 (double)
4) sled - 120~12 (singles)

I keep my weight lifting par with my energy level. If I'm feeling strong and full of energy, I lift hard. If I feel average or less.. I lift light and go max reps. I try not to train hard every time. I like to mixup my exercises to keep my body guessing. I use enough weight to stimulate growth.

Since I started back weight lifting, I've noticed a nice gain in strenght and muscle size. This only motivates me to go on!