the weight stuff I'm most into is... well, geez, I'm pretty boring when you get down to it. I do almost entirely free weights and/or body weight now, to make sure I use my stabilizer muscles (the only machine I still use is to give me any mechanical advantage is the lat pulldown machine, to warm up for pullups). Dumbbells instead of a bar whenever possible for the same reason. I hit all the major muscle groups. I have upper-body and lower-body days now, but haven't felt the need / found the time to split it up beyond that. Most things I do 3 sets of.
upper body:
lat pulldowns, then actual pullups military presses bench presses bicep curls side bends with weight in 1 hand (I always laugh when I see people doing it with a dumbell in each hand... don't they realize that defeats the purpose?) abs, if I think of it... usually leg raises at the dip station, or just holding a low plank for 60 seconds or whatever. I know lots and lots of ab exercises. If at the dip station, try an L-sit. triceps I used to do dips, but now yoga hits my triceps plenty hard.
lower body: squats... 5 sets, light, more, more, MORE, light. hamstring curls back extensions, aka hungry caterpillars because it looks to me like a caterpillar waving its body around looking for food :) calf presses more leg raises at the dip station
then, after either of these I will stretch and do a few handstands.
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branchandroot
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Date: 2006-10-19 12:13 am (UTC)upper body:
lat pulldowns, then actual pullups
military presses
bench presses
bicep curls
side bends with weight in 1 hand (I always laugh when I see people doing it with a dumbell in each hand... don't they realize that defeats the purpose?)
abs, if I think of it... usually leg raises at the dip station, or just holding a low plank for 60 seconds or whatever. I know lots and lots of ab exercises. If at the dip station, try an L-sit.
tricepsI used to do dips, but now yoga hits my triceps plenty hard.lower body:
squats... 5 sets, light, more, more, MORE, light.
hamstring curls
back extensions, aka hungry caterpillars because it looks to me like a caterpillar waving its body around looking for food :)
calf presses
more leg raises at the dip station
then, after either of these I will stretch and do a few handstands.