As of May 2007 I've started a 70% heavy periodized workout. This means I do three whole-body weightlifting sessions per week, alternating heavy (4-7 reps), medium (12 reps), and light (15 reps) such that I never do the same level consecutively or with the same bodypart the following day. It's easier to understand the chart:
|Day 1||Day 2||Day 3|
|Back||H: pullup||L: low & high row (machine)||M: lat pulldown (machine, not cable)|
|Chest||M: incline (machine)||H: bench (machine)||L: cable fly|
|Legs||L: calf raise||M: hamstring||H: leg press|
|Triceps||H: skull crusher (barbell)||L: tri extension (cable)||M: dip|
|Biceps||M: hammer curl (dumbbell)||H: preacher curl (rack)||L: concentration curl (dumbbell)|
|Shoulders||L: side or front (dumbbell)||M: rear (machine)||H: front (dumbbell)|
|Other 1||H: wrist curl||L: (nothing)||M: shrug (machine)|
|Other 2||L: rotator cuff||L: lower back||L: rotator cuff|
In the mornings before work I do a half-hour warmup of jump rope, punching bag, kicks, lunges, and/or crosstrainer, and then abs. (For some reason I can do a lot more ab reps after cardio.) I try to do that every day but don't always succeed. Once a week I attend a yoga class. My eating is described on the Food and supplements pages.
Some of these choices reflect my individual goals:
I do two sets per exercise. One at the same weight or slightly higher as my previous record, then the second same/higher/lower depending on how the first one went. Before my first set of the day I do a couple light sets.
This schedule leaves out a few exercises I should be doing: decline chest press, neck, leg extension, clean, heavy side & rear shoulder, heavy shrug, etc. But I can fit only so many exercises per day before I run out of energy, so I have to prioritize. Plus there's no neck machine at my gym, and I've maxed out the shrug machine. I'm afraid to do heavy dumbbell shrugs because I'd have to reach two 150 lb dumbbells over the front rack to put them away on the rear rack, so I can't do heavy shrugs right now.
My past routines have been the following:
Sluggo is Mike Orr, a helluva friendly guy in Seattle. Email me if you have feedback.