Posted on by Mark Linton

Workout Log

I went to the MBNA Fitness Center to work out again today. I think I am homing in on some good workout weights, at least at the 15 pound big plate level. Now I have to start playing with the 5 and 10 pound weights. I will have to admit, I just discovered them today. :-[

  1. 5 minute warm-up on the Schwinn Airdyne
  2. 12 repetitions at 80 pounds on the Nautilus Nitro Compound Row
  3. 8 repetitions at 65 pounds on the Nautilus Nitro Overhead Press
  4. 6 repetitions at 80 pounds on the Nautilus Nitro Lateral Raise
  5. 8 repetitions at 125 pounds on the Nautilus Nitro Lower Back
  6. 8 repetitions at 80 pounds on the Nautilus Nitro Abdominal
  7. 12 repetitions at 50 pounds on the Nautilus Nitro Biceps Curl
  8. 8 repetitions at 45 pounds on the Nautilus Nitro Triceps Extension
  9. 8 repetitions at 5 on the Hoist Prone Leg Curl
  10. 8 repetitions at 95 pounds on the Nautilus Nitro Leg Extension
  11. 12 repetitions at 220 pounds on the Nautilus Nitro Leg Press
  12. 11 repetitions at 80 pounds on the Nautilus Nitro Super Pullover
  13. 8 repetitions at 120 pounds on the Nautilus Combo Lat Pulldown
  14. 12 repetitions at 65 pounds on the Nautilus Nitro Vertical Chest
  15. 12 repetitions at 50 pounds on the Nautilus Nitro Incline Press
  16. 8 repetitions at 80 pounds on the Nautilus Nitro Seated Dip
  17. 10 repetitions at 95 pounds on the Nautilus Nitro Adductor
  18. 12 repetitions at 140 pounds on the Nautilus Nitro Abductor
  19. 8 repetitions at 4 on the Hoist Rear Delt
  20. 10 repetitions at 95 pounds on the Nautilus Nitro Pec Fly
  21. 10 repetitions at 100 pounds on the Nautilus Nitro Rotary Torso
  22. 12 repetitions at 160 on the Hoist Standing Calf
  23. 5 minute cool-down on the treadmill at 3.5 mph.

Standard Disclaimer: Any set of twelve repetitions is an indication that the weight was too light. Likewise, any set that is less then eight is an indication that the weight was too high. Work out at the weight where you can just manage eight repetitions and then work at that weight until you can get back to twelve. Stay at twelve for a few times — maybe three — and then increase the weight by 5 pounds.