Last modified: Mon Jul  2 14:48:59 PDT 2001


Currently working out 2x week at the gym with weights.  I'd rather
have this be 3x week, splitting push & pull upper body days.  Sets
are generally 2x "working" sets, and usually 1x "warmup" set for
each exercise at 60-70% real workout weight.  I aim for 7-8ish reps
@ failure, and if my partner Catherine is there, I will add 2 reps
to each with assistance. 

The important thing to me in the workouts is that everything is done
cleanly in form and maximal effort put into each set.  I aim for 90-120
minutes for "push+pull" day and 60-90 minutes with lower body day.
This is not enough time total to make really big progress, but I advance
slowly. 

The most important exercises are the compound freeweight movements.  These
are the focus of most of my energy each and every workout.  They occur
at the beginning of the workout.  The later exercises work out some
specific muscle groups more, but doing intense work early on with the compound
movements yields the most results.

If you are new to weights, and checking this out for some reason, I can't
emphasize enough that you have to learn the *correct* way to do these
exercises!  Not only do you get better results (or results period - doing the
wrong things will get you no results), but safety is always the number
one priority at any gym or sport.  Stretch before any workout and maybe
do some light cardio to warm up.   Use proper gym etiquette - impolite
people at the gym suck! 

(see http://www.geocities.com/trackhoe1/etiquette.html for tips)

For you beginners out there, don't !@$@!$#!@%!@ clang the weights. 
I hate that.

Here is my current routine, which is designed to fit into a 90-120 minute
workout day #1 and 90 minute workout day #2.  As I mentioned before, 
I'd rather have 3x90 minutes but I can't fit in the schedule right now.


Day #1 (Push & Pull, upper body - Biceps, Triceps, Pecs, Lats, Traps, Deltoids,
        Rhomboids are the major muscle groups being worked)
-------------------------------------------------------------------------

Lat Pulldown (or Chinups/Chinups w/weights, if you can manage it)
->Lats & Biceps
-->Pull Compound Exercise

Seated Cable Rows or Dumbell Row
->Lats, Rhomboids, Traps, Biceps
-->Pull Compound Exericse

Dumbell Press
->Pecs, Delts, Triceps
-->Push Compound Exercise

Shoulder Dumbell Press
->Delts, Triceps
-->Push Compound Exercise

Rear Cable Flys (or Rear Dumbell Flys)
->Rear Delts mostly if done properly

Lateral Cable Raise
->Side Delts mostly

Barbell Curls (or Preacher Curls or Dumbell Curls) (NOTE: Clean form!!!!)
->Biceps, Brachialis

Tricep Rope Pressdown, etc. (some tricep exercise, varies)

Standing Cable Flys/Standing Cable Press superset
	(start with Flys, move to Presses when exhausted)
->Pecs, some Delts/Triceps



Day #2 - Lower Body (Quads, Hamstrings, Calves, Shins, Gluts, Abs, Lower back)
-----------------------------------------------------------------------

(Note: This day is all about the Squat and the Deadlift.  100% effort!!
 With both exercises it is extremely important to use proper form!)

Squat & Deadlift (alternate which is first each week)
->Quads, Hamstrings, Spinal Erectors, Calves, just about everything below
  the waist (and above it) plus your traps will get fried from Deadlifts
  (if done properly)

Calf raises
->Calves, Gastronimicus & Soleus

Seated Calf Raises
->Calves, mostly Soleus

Weighted Incline Reverse Ab Crunches
->Abs