My Workout
Full Body, Twice Per Week Workout
10,000 Steps Daily!
Yep! First thing's first, daily aerobic exercise.
Having a desk job, I only get about 1000-2000 steps a day doing regular stuff (walking around the office/home, walking the dog, etc.), so I carry a pedometer to count my steps. I take a 30-minute walk after lunch usually, and a nice big walk after work. It's important to get "aerobic steps" (taking more than 2000 consecutive steps). On workout days I'm lenient on myself, and only need 7000 steps :P. My stride is 2'2", so my 10,000 steps equates to about 4.13 miles a day.
But what if you miss some steps!? Ahh, good question! If I miss steps in a day, I make it up the next day, or the day after that. I've learned if you're too hard on yourself about it, you'll come to dislike it. ;)
Cardio?
Cardio on the machines in the gym sucks balls. I hate it. There's no motivation and I just can't do it.
What I like to do instead is play active games, like tennis, paintball, frisbee, volleyball, sparring, etc.
The Workout
I try to stick to a schedule of Monday and Thursday for the workout below.
2 sets x (variable) reps each - variable meaning my reps vary depending on whether I feel like training strength, endurance, or both... In the chart below, RED is muscle strength, and BLUE is muscle endurance.
| Reps | Strength/Endurance |
|---|---|
| 2 | |
| 5 | |
| 10 | |
| 20 | |
| 40 | |
...You get the picture.
Before my workout: Stretch.
After my workout: Stretch again. Also, I drink a protein/amino acid shake 30-60 minutes after my workout.
Day 1
| Quadriceps | Lever Seated Leg Press |
| Calves | Lever Seated Calf Press (Or just use the stairs) |
| Deltoids | Lever Shoulder Press (Front) |
| Back | Lever Seated Row |
| Chest | Lever Chest Dip |
| Lower Back | Rows and Squats include lower back. |
| Abdominal | Vertical Leg-Hip Raise and Incline Twisting Situp [Obliques] |
Day 2
| Hamstrings | Lever Lying Leg Curl |
| Deltoids | Dumbbell Upright Row (Side) |
| Biceps | Dumbbell Curl |
| Back | Lever Front Pulldown |
| Chest | Lever Chest Press (or Bench Press) |
| Triceps | Cable Incline Triceps Extension (Chest Dip includes triceps as well) |
:D
