Weight training table
So here’s my table for weight training.
| Station | 5/5 | 5/12 |
| Pullover | 125/15 | 135/9 |
| lats | 165/11 | 165/15 |
| vertical bench press | 150/15 | 160/13 |
| pec fly | 135/9 | 135/15 |
| curl | 90/12 | 90/12 |
| tricep | 90/15 | 100/13 |
| dumb | 25/8 | 25/9 |
| Captain’s chair | 10 x 3 | 10 x 3 |
| shins | 15 x 3 (+ 40) | 15 x 3 (+40) |
| calves (x2) | 15 x 3 (+40) | 15 x 3 (+40) |
| leg press (x2) | 130/9 | 130/13 |
| leg curl (x2) | 60/12 | 60/12 |
| leg extension (x2) | 50/15 | 50/15 |
Some of this needs explanation.
When you see (for example) 90/12. The 90 is the weight in pounds (or whatever the machine is telling me) and the 12 is the number of reps I did. Just one set these days, but I may work back up to three but most likely only two (time constraints).
The (x2) thing means that I do each leg individually, so the weight shown is lifted by one leg only. The 15×3 (or 10×3 for abs) thing means that I do three sets of 15 (or 10). The +40 means I am holding 40 pounds in my hands while I do the lifts. It adds a little more weight. I’d like to bring the weight up for the shins and calves more. The shins are tough because I could go on one foot but doubling the weight is too much right now. My foot just kinda squooshes and its hard to really lift my toes up.
I didn’t explain the lifts did I? Can’t remember. Anyway, here it is from elsewhere:
Leg press (simulates a squat, I do each leg separately)
Leg curl (bending your knee, seated, each leg separate)
Leg extension (straightening your knee, seated, each leg separate)
pullover (seated, pulling your arms from over your head down to waist, its odd)
lateral pulldown (”lats”, seated, pulling a bar down from overhead)
pec fly (”flys”, like the pec deck only the force is on inside of your elbow)
curls (on a Nautilus machine
triceps (on a Nautilus machine)
dumbell shouder lift (standing, arms down at sides, lift to shoulder height with arms out)
abs (Captain’s Chair, raise legs with legs straight, ouch!)
shins (covered in this link *here*)
calves (just a normal calf raise, one foot, from floor level, sometimes with weights in hand)
So that’s it. I’m trying to improve this slowly. Stronger legs, better run.
Oh yeah, I ran two miles last night and did 45 minutes of cardio. My legs (hamstrings esp) are tired today. Rest day!
