I'm hoping this will provide me with new insight as well as create a sense of accountability for myself. I've started and stopped a weight training program a couple of times for the past two years, but trying my best to stick with it this time.
I've started a thread at http://exrx.net/forum/viewtopic.php?t=5627
for tips, pointers and guidance.
I've been doing cardio work - interval training for about four weeks and back on weights for two weeks. I have now shifted to Tabata cardio on a stationary bike with 20/10 work/rest split for 4 mins w/ 5 min each warm-up and cool-down. Today, I was able to do 1.75 sets = 1 - 4min set and 1 - 3min set at level 3 on the bike. I'm working towards 3 sets of 4 min each. I was doing cardio 6 days a week until I started weights again; but doing 3 days for now since weight training kicks my cardio into high gear.
I workout on MWF with this routine:
Deadlift - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Squat - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Bent-over Row - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Bench Press - 1 warm-up set @ 50% workout weight; 3 sets of 6-8 reps
Pull-up - 3 sets of as many as I can do - assisted w/ one leg on bench
Shoulder Press - 3 sets of 6 to 8 reps
Reverse Crunch - to failure
Ball Squeezes - to failure; I rest my arms on ball in partial push-up position and squeeze my abs by pulling my arms towards me - trainer had me do this and it hurts but feels good.
Nutrition: I'm improving one step at a time. Cutting sugar, bread and flour where I can. Increased vegetables, protein and fruit in take. I know protein, carbs and fats are important especially when replenishing energy taken by workouts.
Next post will have last day or two achievements. I would like a general critique on routine to ensure I'm hitting most (if not all) muscles in some way. I am limited to a "home gym" but I have plenty of weights, barbell, dumbbells, curl bar, kid's monkey bars and few extras. Thanks in advance for your insight.