Posted by: power09er | February 5, 2011

Workouts…

One thing I have found as I get older I have learned to figure out my body and what it takes to keep it in shape and to me mentally happy.  In the last few weeks I have had a few friends ask me about my workouts or what they can do at the gym.  I love my new workouts and the routine I have gotten myself into.  So just to share with everyone, just in case you need a new workout, this is what I am doing and have been doing for at least the last 10 months.

So I have gotten into doing a circuit type, all body workout and I switch up the exercises every workout.  I do this circuit three times a week and then do cardio (30-40 minutes) another 3 days a week.  Sometimes if I have extra time I will throw in 10-15 minutes cardio after lifting, but I don’t count on that. So in total I am still working out six days a week but I am only in the gym for an hour or less each day, which rocks!  Ask anyone I used to work out with or Trav that I would do cardio 5-6 days a week at 45 minutes to an hour AND try and lift 4 days a week.  I was in the gym ALL THE TIME.  Now with this routine, I feel great, my legs are looking better than they ever have and well I still am able to get out and Kaiser ran three days a week.  I am currently doing sets of 6-8 for every body part except legs, legs will always be high reps as my legs gain super easily so I need to lift to keep muscle in them but not so heavy that I am trying to add mass.  About every 8 weeks I switch up the number of reps I do to keep things guessing and so I don’t get bored.

So without delay here is my lifting routine:

Also when it comes to leg exercises I would focus on compound movement so you don’t have to do as much.  You need to make sure you go heavy enough that on your last set you can barely make it to 12.  You can always start heavier and then drop the weight.  Abs I would do just at home, you can do plank holds, crunches, bicycle crunches, etc.  Not needed to do at the gym.

Workout 1:

Superset each two/three exercises (superset means you go back and forth between them with no break/rest in-between)

Group 1

Leg Press- 3 sets of 18-20 reps
Stiff Leg Deadlift – 3 sets of 18-20 reps http://www.youtube.com/watch?v=FekEZevT8_U&feature=related

Group 2

Machine Row for Back – 3 sets of 12-14 reps
Bench Press (machine, DB or barbell) – 3 sets of 12-14 reps
Box Jump – 3 sets of 15-20 jumps

Group 3

Shoulder Press (Machine, Dumbell or cables) – 3 sets of 12-14 reps
Tricep Kick Back with Dumbell – 3 sets of 12-14 reps (you should really feel the squeeze on these) http://www.youtube.com/watch?v=GOeiqKL0jS4
Barbell Bicep Curl – 3 sets of 12-14

 

Workout 2:

Superset each two/three exercises (superset means you go back and forth between them with no break/rest in-between)

Group 1

Walking Lunges- 3 sets of 18-20 reps
Lying Hamstring Curl – 3 sets of 18-20 reps

Group 2

Lat Pull Down (machine or Cables) – 3 sets of 12-14 reps
Cable Fly (machine, DB or barbell) – 3 sets of 12-14 reps  http://www.youtube.com/watch?v=Iwe6AmxVf7o&feature=channel
Split Lunge Jumps – 3 sets of 15-20 jumps http://www.youtube.com/watch?v=_zLTDUFjbXA

 

Group 3

Alternating L Raise – 3 sets of 12-14 reps http://www.julielohre.com/Blog/Exercise-Library/Alternating-Front-Raise-L.html
Assisted Dips – 3 sets of 12-14 reps (you should really feel the squeeze on these)
Rotating DB Curls – 3 sets of 12-14 http://www.youtube.com/watch?v=DG5Idq4qC9g

 

Workout 2:

Superset each two/three exercises (superset means you go back and forth between them with no break/rest in-between)

Group 1

Squat on Smith Machine- 3 sets of 18-20 reps http://www.youtube.com/watch?v=AHnX-aimA4E&feature=related
Bent Over Barbell Row – 3 sets of 12-14 reps http://www.youtube.com/watch?v=uaw-Up9Fkcg

Group 2

Inner Thigh Machine & Outer Thige Machine – 3 sets of 18-20 reps on each machine
Burbees – 3 sets of 15-20 jumps http://www.youtube.com/watch?v=0miIc262hDk

Group 3

Upright Row – 3 sets of 12-14 reps http://www.youtube.com/watch?v=0HR9yZVt2F4
Pushups (try and do all on your toes, if need be move to your knees)  – 3 sets of 12-14 reps  http://www.youtube.com/watch?v=Iwe6AmxVf7o&feature=channel

Group 4

Rope Pull Down – 3 sets of 12-14 reps (you should really feel the squeeze on these) http://www.youtube.com/watch?v=xN7_pv1Avzo
Cable Curl with W Bar (Bar looks like a W) – 3 sets of 12-14 http://www.youtube.com/watch?v=FOSL6TXF97g

Diet:  I really feel like I have found what my body functions well with eating wise.  During the week I am pretty set in a routine as this makes cooking breakfast, packing lunch and dinners easier for Trav and I.  Breakfast is half a sausage, 2 full eggs and 2 egg whites with half a grapefruit, snack is a protein shake with frozen strawberries/mixed fruit, lunch is usually left overs from the night before of meat and veggies, snack almonds or protein bar, dinner is meat and veggies in some form whether crockpot soup, stew, roast or BBQ, grilled, etc.

So nothing exciting but I have found I have TONS of energy, workouts feel great and it is easy to cook.  🙂

So enjoy and hope this sort of explains me more.  🙂

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