WHAT I AM DOING NOW
Just to show you that I'm no Superman, or that I haven't been blessed with great genetics, I'm going to give you an idea of where I stand in terms of working out. You will see that some of the weights (ok, maybe all) are easily attainable or even easily surpassed by yourself. Or if you are just starting out, you may say to yourself.."Gee, I'll never reach the weights that this guy Lee is using!" Ha ha ha ha ha ha ha....yeah right. Anyway, just remember that I really only started this program six weeks ago..so if you are going to insist on e-mailing me about what a weakling I am, do it in about a year heh heh....
Weight Training
Day | Exercise | WarmUp (Wt. and Reps) |
Set 1 | Set 2 |
Sunday | Nothing... | |||
Monday | Squats! | Body Weight x 10 reps | 210 lbs. x 20 | 210 lbs. x 20 |
Tuesday | Nothing..(Still crying from yesterday's Squats...) Aerobic Day |
|||
Wednesday | Incline Bench Press | 75 lbs. x 10 reps | 180 x 8 | 180 x 8 |
Pec Dec Flyes | None | 90 lbs x 10 | 90 lbs x 10 | |
Side Laterals Shoulder Press Superset | None | 75 x 8 60 lbs. x 8 |
75 x 8 60 lbs. x 8 |
|
Thursday | Aerobic Day | |||
Friday | Lat Pulldowns | 75 lbs. x 8 reps | 160 lbs. x 8 | 160 lbs. x 8 |
Shrugs | 150 lbs. x 8 | 150 lbs. x 8 | ||
Saturday | Aerobics |
Not too impressive is it? Just remember though, that I am doing all those sets with the 2-1-2 cadence, and with very good form. I also started on the Squats at 160 lbs. about six weeks ago...
Aerobics
I do these in between the workout days. Tuesdays are sometimes too painful, as I am still recovering from the squats...so I may just do aerobics on Thursdays and Saturdays, and sometimes on Tuesdays too. I mainly just do 10 second sprints X 10 (ten minutes tops0, and may add some heavy bag punching, wing chun dummy punching, or rope jumping.
Stretching
Yes, I do stretch all the time, usually outside where I can just prop my foot up on a rail.
Isometrics
I am currently not doing these, as I really haven't hit a sticking point yet.
Abs and Forearms
Every other day or whenever I feel like it.
ForeArms 30 lbs. x 20 reps extension
40 lbs. x 20 reps flexion
Abs 80 lbs x 15 reps x 3 sets