Finished my third week at the gym today ... best week yet. Spent almost 9 hours on workouts.
Monday, 02/08 - upper body day ... three sets each incline press, chest press, shoulder press, tricep extension and abdominal crunches. Pushed the weights up on each from the previous week. Sets varied from 12 reps to 20 reps depending on exercise. Followed it up with 30 minutes on the elliptical.
Tuesday, 02/09 - light day ... 3 sets each abdominal crunches and shoulder press, followed by 30 minutes on the elliptical and 15 minutes swimming. Had to quit early on the swimming as my left rotator cuff was complaining. Topped it off with 10 minutes in the hot tub.
Wednesday, 02/10 - torso day ... 3 sets each high row, fixed pulldown, bicep curl and abdominal ... all sets between 15 and 20 reps per set. Followed up with 30 minutes on the upright bike.
Thursday, 02/11 - light day ... 3 sets abdominal, 30 minutes elliptical, 20 minutes swimming
Friday, 02/12 - leg day ... 3 sets each, vertical squat, leg extensions, leg curls, calf raises, and yes ... abdominal crunches. Followed up with 35 minutes on the elliptical.
Saturday, 02/13 - pec and deltoid day ... 3 sets each shoulder press, lateral raise, triceps extension, deltoid fly, pectoral fly ... and 60 more abdominal crunches. Followed up with 32 minutes on the upright bike.
Did a total of 360 abdominal crunches this week, using between 85 and 100 lbs on the bar. I can feel the tummy getting smaller and stronger. More importantly, though, I want to be able to protect my back ... I'm tired of kinking it while tossing doubles into the back of my car.
... Bob (Grateful Diver)