Cheznaz: I usually do 3 sets of 15 reps. When I had a trainer she would switch me around-heavier weight 10-12 reps, pyramids, etc. I haven't done this very much since my trainer left.
With push ups I do a full push up of 3 sets of 20-30 depending on how I do them-slow, one full two pulses. Bench press 3 sets of 15 of 95 #. Chest fly with dumbbells 15 rep then immediately 15 rep of chest press and I'll do this combo 3 times with 20 # (I can't do more than the 20# because I have a rotator cuff problem on my right shoulder and for some reason doing a chest press with dumbbells where they come up and meet above the chest bothers the shoulder while a bench bress with the bar doesn't) Chest fly with the cable machine 3 sets 25 #'s. Inclined Chest press 85 #'s. Back stuff: Lat pull down 3/15/75 #'s, rows 3/15/65, both these on a cable machine. Single arm lat pull with a dumbbells with knee on bench 3/15/30, bent over lat row with bar 3/15/50. I can't do a pull up by myself so I use a weight assisted machine or use the Smith Machine so my legs are helping my out. Shoulders-over head 3 sets of 15 of 20-25 depending on if I do a regular one, Arnolds, or turn my hands toward my head on the down part, Lateral raise to the side 3 sets of 15 of 10 pounds with dumbbells or the cable machine. I use to do more but I recently pulled a shoulder muscle and I'm building back up. Biceps 3/15/15 with dumbells, 3/15/30 with a bar. I do varies kinds of biceps-hammers, 21's, ets. Triceps- 3/15/50 skullcrushers, 3/15/25 with the cable machine and the rope, 3/15 dips, 3/15/15 kickbacks doing both arms while lying on tummy on bench. Legs: 3/15/180 #'s added to the leg press machine (they just got new equipment at the gym and I don't know how much the platform on the new leg press weights. The old one was 50 # but the new one seems lighter to me), 90 #'s Smith Machine squat, 85# squat rack squats, both of those are 3 sets of 15 but sometimes I vary how slow I go or I'll do some pulses, things like that. Dead lifts, I'll do 3/15/50 both legs but really slowly. I like to do 40#'s one leg at a time. I do walking lunges of 40#'s of 100 sets-I do this around the basketball court, or the aerobics room if nobody is in it-the trainer I had didn't want me to have to turn around so I look for places I can do a circle. I do various lunges using the bench or static lunges. I always do 3 sets of 15 and usually 30 #'s but sometimes I use a barbell and sometimes weights. I do various different machines like the leg curl, the leg extenstion, ets. I don't push myself a whole lot on the leg machines because I do a lot of cardio, and I also tend to get bulky with weights and I don't want bigger thighs, they are already big enough.
I do other weight lifting exercises of course, but I already listed too much so I won't list more. I'd like to get some of Cathe's DVD's for the variety of exercises and ways of doing them. I'm happy with how strong I am and don't really want to get stronger. Plus, like I said, I tend to bulk up but of course I don't get defined muscles. People do say I look strong and fit though so that is good. I also work out alone at the gym and don't have a spotter (when I had a trainer she would spot me. We actually started to workout together because I improved until I was even with her load wise in how much weight I lifted) so it hard to push yourself too much without a spotter.
Time is only a semi factor to me. I have from about 7:30-12:30 to exercise and I usually use all that time for exercising.
Thank you for your help. I am hesitant about spending the money for the STS series. There are several reasons. One reason is equipment-I'd have to buy some, the push pull tower, etc. I have a step at home, band, stability ball, and a weight adjustable barbell.
I'd have to move the equipment around everytime I did the STS workout. If I did it at the gym they'd have the equipment but it would be difficult to watch the workout-Id have to use my ipod and catch glimpses of it when I could while wearing it on my wrist. If I did it at the gym, I'd have to put the DVD onto my computer then onto my ipod. I can do this but it takes up comptuer memory. I don't like the downloads because then you just have to back that up and that takes up memory in my external hard drive. I also like dvd's because a thief is less likely to steal them then my computer and my external hard drive. Another reason is that the STS series is very expensive.
