Strength Training

[[simple-graph n=1 x=500 2=200 trend=0 wkly=0 lm=0 ytd=0 uid=0 gid=2 ]]

My goal is to lift 6 days a week, although I do take breaks here and there, particulalry around my travel schedule.  I’m going slowly, periodically increasing weights and adding new exercises.  I use a combination of a BioForce TNT Machine and dumbbells.

Current strength training program (as of 12/23/2007):

Monday, Wednesday, Friday (about 40 minutes)

• Squats - 3 sets X 15 reps X 50 lbs
• Calf Raises - 3 x 15 x 110
• Lying Hip Extension – 3 x 15 x 50
• Lying Hip Abduction/Adduction – 3 x 15 x 75
• Seated Single Leg Press – 3 x 15 x 30
• Leg Extension – 3 x 15 x 95
• Leg Curls – 3 x 15 x 50

Tuesday, Thursday, Saturday (about 40 minutes using supersets)

• Seated Chest Press – 3 x 15 x 80 lbs
• Chest Flye – 3 x 15 x 45
• Ab Crunch – 3 x 15 x 90
• Oblique Crunch – 3 x 15 x 65
• Bicep Curl – 3 x 15 x 15
• Bicep Curl – 3 x 15 x 25
• Bicep Curl – 3 x 8 x 35
• Lateral Arm Lift – 3 x 15 x 10
• Standing Press – 3 x 15 x 15
• Overhead Triceps Extension – 3 x 15 x 25

Here is a history of my increases.  The totals are the daily total weight lifted for each exercise (sets X reps X weight, with weight doubled for individual appendage exercises):

The last column is useful to see where I may need to be bumping up weights.

I am no expert, but this program has been a good starter program for me.  I’m feeling stronger and fitter, and keeping track of everything I am lifting has turned out to be additional motivation.