Captivatingly Subservient

2009-01-11T21:07:00.000-08:00

Aside from the commonplace banausic blogs most people are accustomed to talking about on here, the issue I want to identify any potential readers with concerns a very important issue to me --> Health and Fitness. Staying in shape is something I have never dealt lightly with -- It is a way of life for me...Ever since I was young, I have been involoved in organized sports and been encouraged by health advocators. A person must be self-motivated and set short-term as well as long-term goals for themselves to be successful in training, no matter what their goals... I notice that a lot of people tend to get caught up with the day-to-day luxuries of living and never give the gym a second thought, namely people I have worked with in the past, friends and aquintences... I hit the gym 6 days a week and still find time to put in 40-50 hours at work each week... It is possible, and working out regularly will orchistrate healthy living and a longer, healthier life. Here is my 6-day a week workout routine:

UPPER BODY WORKOUT -- Mon/Wed/FridOn each of these, use enough weight to where your last rep is tough to press out. I am letting you know what I use so you can kind of scale how much you might use as well.
Bench Press: 3 sets of 8 repetitions I use 225
Dumbell Incline Press: 3 sets of 8 repetitions I use 85's a piece
Machine Chest Pressout: 3 sets of 8 repetitions I use 180
Dips: 3 sets of 20 repetitions
Military Dumbell Press: 3 sets of 8 repetitions I use 65's a piece
Dumbell Lateral Raises: (Stand straight, with arms and weights a side..Pull up to where your body makes a cross) 1 set of 50 reps I use 25's a piece
Dumbell Shoulder Shrugs: 1 set of 50 I use 85's a piece
Reverse Grip Lat Pull Downs: 3 sets of 12 I use 180 lbs.
Back Pull-Backs: 3 sets of 8 I use 210Preacher Seat Curls: 4 sets of 10 Use the Easy Curl Bar -- I put 110 pounds
Preacher Seat Reverse Grip Curls: Just reverse the grip up 3 sets of 8 repetitions I use 90 pounds
Dumbell Hammer Curls: 4 sets of 15 I use 40's a piece
Skull Crushers: 3 sets of 12 repetitions I use 110 pounds
Overhead Standing Tricep Dumbell Presses: 3 sets of 20 repetitions I use 75's a piece
Standing Forearm Curls: 2 sets of 50 repetitions I use 25's a piece
Tricep Pressdowns: 1 set of 50 repetitions I use 100 pounds
Bicep Standing Machine Curls: 3 sets of 15 I use 40's a piece
K, once you finish all of this...Do 200 crunches and 100 sit-ups/50 side crunches & run 1 mile outside or on one of the machines -- Make sure and do sit-ups and some form of cardio every day! Also, you have got to work legs if you want to build more muscle up top...The flip-side workout looks like this-------------------->
LOWER BODY WORKOUT -- Tues/Thurs/Sat (or Sunday)
Sqauts: 4 sets of 8 repetitions: I use 315 pounds
Leg Press: 3 sets of 8 repetitions: I use 600 pounds
Leg Extensions: 3 sets of 12 repetitions: I use 140 pounds
Hamstring Curls: 3 sets of 12 repetitions: I use 140 pounds
Straight Legged Dead Lifts: 3 sets of 8 (Do not bend your legs on these and go down as far as you can) I use 215 pounds
Lunges: 3 sets of 12: I use 150 pounds
Hacksqauts: 3 sets of 8: I use 300 poundsCalfs: 3 sets of 50: I use 315
After the lower body workout, do 100 sit-ups, 50 side crunches to each side, and run a mile and a half..I usually played about 5 games of basketball each day after lifting weights to get my cardio in..just make sure you do get in the gym no matter what your fitness goals!!!!!!!!!!!*All right, this should be a great workout for you...Let me know how you like it...and lift 5-6 days a week ALWAYS do cardio...Eat well...and NEVER miss a day of working out... Feel free to comment**Later!
-Layne Kieschnick

My Work-Out Routine

Captivatingly Subservient