Weekly Exercise Routine

I've been meaning to post my workout routine for ages, and I'm finally getting to it!  Before I get into the meat of it, let me establish a few things.

First, any exercise preceded by an asterisk (*) is done on STRIVE equpiment. These machines are similar to Nautilus, except they use an adjustable cam to change the tension of the exercise.  One setting puts all the strain at the beginning of the lift.  Another places the strain in the middle.  Another places the strain at the end.  If  I do three sets, that's one set in each position.  If I do six sets, that's two sets per position.  I use different grips when the machine allows it so I hit the muscles a little differently.  Before you call me a pussy for using machines for the bulk of my exercises, please consider that I'm always pressed for time; I always lift alone (no spotter,) and most of my joints are so blasted from Ranger injuries that I need the form built into the machine motion to keep from blowing out my shoulders, hips, elbows, back, ankles, and knees.  Besides, these STRIVE machines are brutal.  Do not bash them unless you've tried them!

Second, you'll notice I lift with lighter weight and do more reps.  This is because of my bad joints and old injuries.  I hate to admit it, but I just can't lift as heavy as I used to.  It works out well, because at this point in my life I value endurance more than bulk or power.  Even though I'm focused on endurance, I still increase weight about once a month, sometimes more often.

Third, I write my notations as follows:  weight/reps/sets.  So 110/10/3 means I lifted 110 pounds 10 times, rested, lifted it ten more times, rested, and lifted it ten more times.  If the weight is zero, that means I used only my body weight ("only," he says.  I weigh 270 pounds.)

Fourth, my rest periods vary.  I usually rest 30 seconds between sets in the same weight.  I rest 60-90 seconds between weight changes.  Then I work the opposing muscle group to give the current muscles a longer break.  I try to do exercises that work multiple groups at once, and then I finish with a few isolation exercises.

OK, enough of that book keeping bullshit. Here are the details:

Monday
Swimming, freestyle, 1 mile.  Times vary from 37 to 42 minutes
Incline situps 0/30/3
Leg lifts 0/30/3
Back raises 0/30/3
Oblique cable crunches  200/30/3
Full body stretch

Tuesday
*Lat pulldown:  180/10/3   260/5/3   180/10/3
*Chest press: 110/10/3   150/5/3   110/10/3
*Seated row:  180/10/3   260/5/3   180/10/3
*Incline chest press: 100/10/3   140/5/3   100/10/3
Cable pullovers: 150/15/1   180/10/2   150/20/1
*Chest flyes: 110/10/3   150/5/3   110/10/3
*Seated pushdowns: 140/10/3   180/5/3   140/10/3
Barbell preacher curls:   40/10/1    60/6/1    40/12/1
*Military press:  70/10/3   110/5/3   70/10/3
Barbell hammer curls:  30/20/1  25/25/1  20/30/1
Cable tricept extensions:  170/15/1  200/10/2  170/15/1
Barbell shoulder raises (side):  25/10/1   30/5/1  25/10/1  20/10/1  15/20/1
Barbell shoulder raises (front): 25/10/1   30/5/1  25/10/1  20/10/1  15/20/1
Shrugs (with a long bar):  185/40/1   225/25/1  315/10/1   225/25/1   185/40/1
Full body stretch

Wednesday
Swimming, freestyle, 1 mile.  Times vary from 37 to 42 minutes
Incline situps 0/30/3
Leg lifts 0/30/3
Back raises 0/30/3
Oblique cable crunches  200/30/3
Full body stretch

Thursday
*Seated leg press:   300/15/3   400/10/3  300/20/3
Calf raises:  300/25/3   400/15/3  300/30/3
*Hamstring curl: 150/10/3   190/5/3   150/10/3
*Quadriceps extension: 150/10/3   190/5/3   150/10/3
*Hip abductors: 110/10/3   150/5/3   110/10/3
*Hip adductors: 110/10/3   150/5/3   110/10/3
High steps: 0/40/2  (per leg)
Back kicks:  0/60/2 (per leg)
Front ab bridge:  0/3 minutes/1
Right side ab bridge: 0/1 minute/1
Left side ab bridge: 0/1 minute/1
Full body stretch

Friday
Swimming, freestyle, 1 mile.  Times vary from 37 to 42 minutes
Incline situps 0/30/3
Leg lifts 0/30/3
Back raises 0/30/3
Oblique cable crunches  200/30/3
Full body stretch

Saturday
A combination of Tuesday and Thursday, except I decrease all weights five or ten pounds, do two sets of the heavier weight, and then on the second set of lighter weights, I lift to complete muscle exhaustion.  Then I decrease weight by 25% and lift to muscle exhaustion again.

Sunday
Sauna, hot tub, floating in the pool while listening  to easy tunes, full body stretch

Additional exercises:
I walk to work as often as I can, usually at least three times a week.  It's about 1.5 miles roundtrip.  I refuse to take elevators while I'm at work.  I climb three flights of stairs at least five times a day, usually more.  If the stairwell is clear, I take them two steps at a time.

If I have time on my swim days, sometimes I'll work my neck and forearms a little bit, but I don't do it often enough to list it as a regular exercise.

When I feel exceptionally froggy, I may go hiking/trail running in the evenings at the state park.  I've also started running two miles here and there.  I also climb a brutal set of steps a few blocks from the house (175 of them.)  I don't have a schedule for these exercises.  I do them if I have extra energy to burn or if I'm pissed off in the evening about something.  I never do them on Thursday, Saturday (leg days,) or Sunday (resting.)

The Future

Now that it's warming up, and I'm trimming down, I hope to start running in the evenings on a regular basis.  That will free up every morning to lift and I'll be able to shake up my routine a little bit.  I want to throw in some push-ups, chin-ups, dips, lunges, and different ab exercises.  I'll be camping and backpacking more often, and if I can get the cash together, I'll be buying and riding a new mountain bike.  It should be an active summer!