My Monday Weight Workout

Thursday, January 28, 2010



First, I want to thank you all for your comments yesterday & thanks to Roy for that great post of his.... and his no excuses approach to coming back! Apparently there is some problems on my end to replying to your comments so I was not able to do so yesterday. Will see if we can get that corrected.. I hope!

OK, when I did my couple posts about my Sunday & Monday workouts, there seemed to be a lot of interest about what I do in the gym. I am always hesitant to write about my workouts because my workouts are VERY unconventional & would be too much for most people. In fact, it is overtraining for most BUT for me, this works & also allows me to eat more food rather than 1200-1400 calories a day, which I do not want to do. I have always had to fight my weight & do more than others. With age, this has become even more so! Nowadays, I make my own rules!

For those that might think this is too much (and as you read thru my other workout days in the upcoming posts), I have actually gained some muscle in the past couple years. Always remember, what works for me does not mean it will work for you & vice versa. We all have to find what works for us!

type workouts. So, I do not do a typical - start with the largest body part first. Like back - my back responds pretty fast to weights & when I am not trying to build it, I do it last. Right now, I am still trying for that full body wide grip pull-up so I am working my back different than I normally do.

So, one thing I DO NOT do in the gym is talk to other people while I am working out. Of course, I do work out at an hour when very few people are in the gym but the purpose of that is so that I can be selfish & do what I want, , but also because I don't have people asking me questions while I am working out. Now, saying that, I am more than willing to answer questions, but I always request that I talk to them when I am done UNLESS they are leaving before me. My weight workouts are a circuit training type workout and I do not rest in between sets so stopping to explain something does not mesh with the way I do things. If I was a person that rested in between sets, it would be different.

So, Monday was an all weight day. I did all body parts except back but most times I do work back & not chest. I am not going to write down all my sets & reps because I tend to do drop sets starting at a heavier weight for me (or what feels good for that day) & drop set down 3 to 4 times in weight for each set. Another time, I will put the reps/sets to my Monday workout post. So on Monday I did:

1. Cable cuff outer thighs, inner thighs and butt. I do these moves EVERY Monday. They always hurt!

2. Biceps: Preacher EZ curl bar; incline dumbbell curls; incline hammer dumbbell curls; cable neutral grip bar hammer curls; straight bar barbell curls; machine preacher curls both hammer & regular

3. Shoulders: Barbell presses; dumbbell presses including close grip in front of chest; dumbbell lateral raises; machine lateral raise; dumbbell rear delt raises; machine rear delts (done on a pec dec machine); dumbbell & weight plate front raises

4. Triceps: Neutral grip pressdown; straight bar pressdown (regular & reverse grip); overhead trip extension with both of the previous attachments; decline skull crushers; tricep kickbacks with dumbbells

5. Legs: 45 degree leg press with toes off the top & also on the foot platform; 45 degree leg press with toes wide & turned out for inner thighs; Smith Machine squats; dumbbell plie squats; lying leg curl with toes regular & pointed; seated leg curl with toes regular & pointed; walking lunges with barbell; plyometric jumps on to a stool

6. Chest: Incline Dumbbell press; flat bench dumbbell press; machine chest press; push-ups on the Free Motion cable crossover machine; cable crossovers; cable flyes; diamond push-ups on a 8 lb. weight ball; push-ups with feet on a high platform; close grip push-ups

7. Abs/core

I know, scary!!! The other thing about this workout is I do not do all one body part in a row. Since I do not rest between sets, I will move from a bicep move to a shoulder move & go back & forth on those. Then I do triceps, chest & legs in a revolving fashion. Or at least that is what I did Monday. I did the walking lunges & plyometrics towards the end of my workout along with some abs/core. Then I stretch before I leave. I also change up the exercises, order, intensity, cable attachments dumbbells, barbells, weight plates & more each workout. This is just what I did this past Monday & I have to force myself to stop cause I always want to do one more move!.

See, I told you that you would think I was crazy!

Tomorrow I will write about my Tuesday workout which was cardio & back. And, if it is not too long, I may throw in some of my Wednesday one but we shall see how it goes!

I am at UCLA today for a teeth follow up for those that were with me when all that started. See, they do it on their schedule which is hard if you have pain going on! Anyway, I will find out the damage, what is wrong & what it will cost to fix it.. YIKES! So, if you don't see comments from me on your site, that is why.
So, who wants to join me in the gym now??? If you think that is bad, wait till you read about my cardio workouts.... coming tomorrow and next week!

Posted by truth2beingfit at 1/28/2010 12:01 AM
Categories: Weights, Weight lifting, Exercise, workout
Tags: weights Exercise weight lifting workouts
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