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):

Exercise Starting Total 1 Month Ago Total Current Total Starting Delta 1 Month Delta
Squat 0 1800 2250 2250 450
Calf Raises 0 4500 4950 4950 450
Lying Hip Extension 0 4275 4500 4500 225
Lying Hip Abduction/Adduction 0 3150 3375 3375 225
Seated Single Leg Press 0 2250 2700 2700 450
Leg Extension 3150 4050 4275 1125 225
Leg Curls 3600 4050 4500 900 450
Seated Chest Press 3150 3375 3600 450 225
Chest Flye 1350 2025 2025 675 0
Ab Crunch 2700 3825 4050 1350 225
Oblique Crunch 3600 5400 5850 2250 450
Lateral Arm Lift 450 900 900 450 0
Bicep Curl 2220 4110 4530 2310 420
Standing Press 900 1350 1350 450 0
Overhead Tricep Extension 0 1125 1125 1125 0

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.

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