Do you do "add-ins" with your routine?

[LauraMax]

I started doing this about 18 mos. ago. Each week, in addition to my normal weight routine, I put a special focus on one body part & do an extra 6 sets for that particular body part.

For example, one week shoulders will be my focus & I'll do 6 sets of two shoulder exercises with my back/bi workout. Or biceps are my focus & I'll do an extra 6 sets of two bi exercises with my shoulder/tri workout.

Sidenote: I never do anything extra for legs. They're just too freakin hard. :+

I figured I'd post this b/c I've seen some pretty good results. My strength & muscle mass have definitely increased in the last 1 1/2 years & it really kicked the intensity level up significantly.

 

[luvmylabs]

RE: Do you do

Lauramax,

Thanks for the tip!! I have never thought of it this way!!

 

[debfer]

RE: Do you do

Hi LauraMax-thanks for the tip-could you show me what a typical week of workouts looks like for you-I went to your picture trail and you look really "cut"- I am currently loving GS--deb

 

[LauraMax]

RE: Do you do

Thanks for the compliment Deb, you're very sweet. Here's my typical weekly routine:

Weight training--for the most part, 3 sets 8-10 reps for each exercise
Tuesday night:
Legs:
Squats: 160 on smith machine
Lunges: 140 on smith machine
Extensions: 90 on extension machine
Curls: 50 on cable curl machine
Calves: about 200 lbs, 3 sets 15

Chest:
Bench press: 70 lbs w/barbell
Incline press: 30 lb dumbells
Cable crossovers: 40 lbs
Pec deck: 50 lbs

Thursday night:
Biceps:
Barbell curls: 55 lbs
21s (3 sets of 21 reps split into thirds on cable machine): 60 lbs
Preacher's curls: 60 lbs
Concentration curls: 25 lb dumbells

Back:
Assisted pullups: 60-70 lbs
Wide grip pulldowns: 90 lbs
Close grip pulldowns: 80 lbs
Cable rows: 90 lbs
Back extension machine: 3 sets 15 reps at low weight (about 70 lbs)

Sundays:
20 minutes on arc trainer
20 minutes on recumbent bike
Triceps:
Cable pushdowns: 70 lbs
Machine pushdowns: 50 lbs
Kickbacks: 25+ lb dumbell
One armed cable pulldown: 30 lbs

Shoulders:
Barbell shrugs: 145 lbs
Cable upright rows: 80 lbs
Military press: 25 lb dumbells
Side raises: 20 lbs
Front raises: 25 lbs
Incline raises: 25 lbs
Rear delt on pec deck: 30 lbs

As far as cardio goes, I try to do it 4-6 times a week (depending on how many nights I have to work any given week x( ). I try to get in 3-4 mornings before work & always on Sat & Sun.

I do core 2-3 times a week. I do one weighted workout at the gym (4 sets 15 crunches w/a plate on my head, 4 sets 15 cable crunches), Core Max, & I try to throw in a 3rd pilates workout somewhere in there but this one I typically miss there are only so many days in a week LOL). Also I dedicate one day to core only--this is when I do Core Max, usually preceded by a kickbox workout (my current favorite is Kenpo X b/c IMO of all the kickboxing out there I feel it works the core the most--although I'm not sure Kenpo X could be considered kickbox, it's more like karate).

Hope this helps!

ETA: most of my weight training is done at a gym. I think my whole routine consists of about 50% at the gym, 50% at home.

 

[meredith]

RE: Do you do

Hi Laura - you look fantastic...still. You probably don't remember me, I met you at the last road trip in the elevator. Anyway, question, how much total cardio do you do? I do a lot of cardio too, and sometimes get flack about it but I am addicted to it. I do weights 4 days a week: a 3-way split then one of Cathe's full body workouts, and I do cardio every day, sometimes 2 hours of it split between a.m. and p.m. Oh, and yoga. Anyway, your weights is at a high level (just time-wise, bet it is lbs-wise too!), just wondered if your cardio was as well. Again, you look great.
Meredith