Sunday, May 6, 2007 11:13 AM
So last week i finally told my trainer that I wasn't going to be coming back to train anymore. Yesterday morning was my first session on my own at the local YMCA in my area of town. Here's a run-down of what I did (this is part update for anyone following the whole road-to-betterment, and part for me to journal for myself)
10 minute bike warmup
20 minute 1:1 on the bike (alternating between level 3 and level 20 every minute)
3 x 10 Clovers @ 20 lbs
100 crunches
4 x 10 Tricep 21's (7 starting motion, 7 ending motion, 7 full motion) @ 45 lbs
3 x 10 Plate Raises @ 25 lbs
3 x 10 Shoulder Shrugs @ 35 lbs
4 x 10 Lat Pulls @ 120 lbs-ish (can't remember the actual amount on this one)
4 x 10 Quads @ 70 lbs-ish (again, fuzzy on the actual amount...around here though)
4 x 10 Hamstrings @ Full Difficulty (machine didn't have weight, just these pegs representing difficulty)
3 x 10/10/20 Leg Press @ 220 lbs (10 one leg, 10 the other leg, 20 both legs)
I'm going to keep working on this routine for a while and just make more notes on the actual weight used for the exercises, although really it doesn matter: the rule is that as long as you're working hard for the weight you selected, then its the right weight...no real goals about hitting weight x by day x.
Hope all your other workout regiments are doing great!
Edit: If you want to see what goes into the "300 Workout" that the cast from the movie 300 had to go through, check out this video from Men's Health.
D