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Author Topic: skorpion317's Workout  (Read 4426 times)

Offline skorpion317

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skorpion317's Workout
« on: May 05, 2008, 07:27:04 AM »
I've got a food journal and a progress report...how about a workout journal?

This will let everyone see what I do to be more like our hunter-gatherer ancestors.

I go to the gym 4-6 days a week. I started off going 5 days a week, with Monday-Wednesday-Friday being heavy lifting days and Tuesday-Thursday being light lifting days.

The heavy days went like this:

3 sets, 6 reps each
Bench press
Lat pulldowns
Seated row
Shoulder press
Crunches on a weighted machine
Twists with a weighted machine
Leg extensions
Leg press
Chin-ups and dips
Bicep curls
Tricep extensions
5 minutes on a stair climber
10 minutes of running on an elliptical

Light days went like this:

3 sets, 6 reps each
Fly machine
Shoulder shrugs
Chin-ups and dips
Random exercises (pushups, plyometric exercises, etc.)
Anything I may have missed on the heavy day
5 minutes on a stair climber
10 minutes of running on an elliptical
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #1 on: May 05, 2008, 07:41:14 AM »
I did the above workout schedule for about 2 months. Just recently, I switched to Art De Vany's Evolutionary Fitness program. I do 15-8-4 supersets, only taking enough time to switch the weights before starting the next set of reps. I do between 4-6 workouts a week, depending on my personal schedule and just how I feel each day.

Here's how it goes:

Monday-Wednesday-Friday are upper body days.

1 superset, 15 reps at light weight, 8 reps at moderate weight, 4 reps at heavy weight.

Bench press - 110 lbs., 160 lbs., 200 lbs.
Lat pulldowns - 110 lbs., 130 lbs., 150 lbs.
Seated row - 90 lbs., 140 lbs., 180 lbs.
Shoulder press - 50 lbs., 75 lbs., 95 lbs.
Crunches - 40 lbs., 50 lbs., 60 lbs.
Twists - 70 lbs., 90 lbs., 110 lbs.
Shoulder shrugs - 110 lbs., 130 lbs., 150 lbs.
Tricep extensions - 70 lbs., 90 lbs., 110 lbs.
Bicep curls - 30 lbs., 50 lbs., 70 lbs.

I use a chin-up/dip machine, which allows you to take a certain amount of weight off of your bodyweight to make it a little easier to do a chin-up/dip. I do 3 sets of 6 reps for each exercise.

Chin-ups - 140 lbs., 125 lbs., 110 lbs.
Dips - Same.

I also use a fixed chin-up bar to do hanging crunches. I do at least 3 sets, as many reps as I can manage.

I then run for 10 minutes on an elliptical. I will do one of two running techniques:

1. Run at full speed on resistance level 10, until the machine says I've burned 30 calories. I will then jog until I reach 70 calories, then run at full speed until I get to 100 calories.

2. Run at full speed at resistance level 7 until I reach 10 calories. I increase resistance to level 9, for another 10 calories. I continue increasing resistance in increments of 2, running until I burn 10 calories at each level. I continue this way until I can no longer maintain top speed, which is usually just after I hit the highest resistance level.
« Last Edit: May 05, 2008, 07:46:53 AM by skorpion317 »
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #2 on: May 05, 2008, 07:52:36 AM »
Lower body workouts are Tuesdays, Thursdays, and Saturdays if I decide to go to the gym that day.

1 superset, 15 reps at light weight, 8 reps at moderate weight, 4 reps at heavy weight.

Leg extensions - 110 lbs., 130 lbs., 150 lbs.
Leg press - 350 lbs., 450 lbs., 505 lbs. (machine maximum)
Leg curls - 110 lbs., 130 lbs., 150 lbs.
Plyometric exercises (box jumps, jumping side-to-side over a small hurdle)

I will then do one of the running techniques listed above.
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #3 on: May 06, 2008, 06:02:36 AM »
May 5 2008:

Monday - Upper body workout

I also walked 4 miles with my fiancee after dinner.
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #4 on: May 06, 2008, 06:02:56 AM »
May 6 2008:

Tuesday - Lower body workout

Also walked 4 miles after dinner.
« Last Edit: May 07, 2008, 06:26:12 AM by skorpion317 »
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #5 on: May 07, 2008, 06:37:55 PM »
May 7 2008:

"Random" day - I did a variety of upper and lower body exercises. I concentrated on the core muscles - chest, back, hamstrings, etc. No arm or lower leg exercises.

Also walked 4 miles.
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #6 on: May 09, 2008, 06:26:32 AM »
May 8 2008:

Upper body workout.
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #7 on: May 09, 2008, 06:26:50 AM »
May 9 2008:

Didn't work out today.
« Last Edit: May 12, 2008, 07:31:51 AM by skorpion317 »
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #8 on: May 12, 2008, 07:32:10 AM »
May 10 2008:

Didn't work out today either.
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #9 on: May 12, 2008, 07:32:35 AM »
May 11 2008:

Didn't work out today.
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #10 on: May 12, 2008, 07:32:51 AM »
May 12 2008:

Upper body workout.
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #11 on: May 13, 2008, 06:03:31 AM »
May 13 2008:

Lower body workout.

Also walked 4 miles after dinner.
« Last Edit: May 14, 2008, 05:17:12 AM by skorpion317 »
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #12 on: May 14, 2008, 05:18:15 AM »
May 14 2008:

"Random" day. Core muscle exercises.

Also walked 4 miles after dinner.
« Last Edit: May 15, 2008, 06:55:17 AM by skorpion317 »
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #13 on: May 15, 2008, 06:55:37 AM »
May 15 2008:

Upper body workout.

Also walked about a mile after dinner.
« Last Edit: May 16, 2008, 06:23:14 AM by skorpion317 »
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Offline skorpion317

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Re: skorpion317's Workout
« Reply #14 on: May 17, 2008, 04:59:36 AM »
May 16 2008:

Didn't work out today.
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Re: skorpion317's Workout
« Reply #14 on: May 17, 2008, 04:59:36 AM »
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