Hi everyone!

Please post your workouts!

What are you doing and when.

By day, exercise, reps, or if it's cardio what and for how long (and how you do it, interval, "hit 10s" ala BFL, HIIT, etc).

If you follow a certain program or use a certain way to design your workout (ie push/pull), please note that or add anything else to it that you want.

Example:

Tuesday: Biceps: biceps curls 15, 15, 15; concentration curls 15, 15, 15
Back, machine row. reps: 12, 10, 8, 6, 12 (increasing weight with a drop set) High point: dumbbell row 12

Wednesday: cardio (HIIT 20 mins treadmill)

THANKS!!!

Ok, here goes. I'm off of cardio till at least July 1st. I think I start the Fat burning phase then and we'll be adding in some cardio once that starts.

I like to vary the exact exercises that I do each time I'm in the gym. Right now I'm on a 3 set 12 rep kick and sometimes I keep the weight the same for all sets, sometimes I'll up it each set and aim for 12 but be satisfied with 10 on the second set and 8 on the third. I look to do 2-3 exercises for each body part on it's day.

Monday - Legs#1 - quads/glutes
Tuesday Back/Biceps
Wednesday - Chest/Triceps
Thursday - Legs #2 - hamstrings/inner thigh/calves
Friday - Shoulders/Abs

If I miss a day, I pickup where I left off and finish on Saturday.

Yesterday's leg workout
Smith Machine Squats 40#'s on the bar, 3 sets of 12
Smith machine airlplane glutes 20#'s on the bar, 3 sets of 12 each leg
Leg Press, 90# of plates, 4 sets of 12, first set feet shoulder-width apart, second set legs wide, toes pointed out, third set legs close together, 4th set legs shoulder width apart.
Leg extensions - 40#, 3 sets of 12
Lunging Poles, no weight 1 set of 20 alternating legs (10 each leg).

I haven't been downstairs yet for today's workout. If I'm working out in the field I try to get down there early with Brad, but this morning i needed sleep more, and figured since I'm working from home I'd be able to fit it in later today. Most likely I'll be doing pulldowns and rows and then bicep curls and hammer curls. Will likely do 2 types of pulldowns so that I've got 3 back exercises and 2 for biceps.

Monday - Legs

Trisetting:
Leg presses (starting weight 300 up to 420) 10-12 reps
Legs extensions ( starting weight 60 up to 95)10-12 reps
Leg curls (starting weight 30 up to 50)10-12 reps
Rest
Start over again do 4 times

I always triset or super set all my workouts

I also did some deadlifts 45# - 65# , 10-12 reps,
Dead lifts 4 sets
Abs....Just a bunch

Biked to and from the gym 6K....


Tuesday -- shoulders

Standing military presses ( 30#, 35#, 40# 45#) 10-12 reps, superset with sitting dumbell shoulder presses (20#, 25# 30# 35#) 10-12 reps
Side lateral raises (10#, 12# 15#, 15#) (for some reason I can't go heavy on this exercise) superset with another exercise which I don't know the name of 4 sets, 10-12 reps....

Abs -- a bunch

Biked to and from the gym 6k, and later on in the afternoon 15k...

As you can see I do only one body part/day takes me about 45-50 minutes in the gym....

Cardio -- I aim for an hour of cardio per day. I did this while I was losing the weight and it seems to be key for me to maintain the loss. I mix it up between the treadmill, bike, cross-trainer, and elliptical (and an occasional step class) -- sometimes 20 minutes on three things or a half-hour on two.

Weights -- I do a body part per day for five days per week. It usually looks like:

Monday: chest
Tuesday: back
Wednesday: arms
Thursday: shoulders
Friday: legs

I never do the same workout twice, but will do 4 - 6 exercises per body part, 3 - 4 sets per exercise. I usually try to do between 10 - 15 reps.

Abs & Calves: alternate MWF abs and TThS calves

Favorites (not necessarily all in one workout):

Chest: DB flat press, DB incline press, pushups, cable flyes, DB flyes

Back: pullups, cable rows, BB rows, DB rows, lat pulldowns, dead lifts

Arms: (biceps) bar & DB curls, preacher curls (triceps) skull crushers, DB overhead extension, pushdowns

Shoulders: no favorites

Legs: squats, all kinds of lunges, hack squats, stiff-legged dead lifts

Meg