Tilted Forum Project Discussion Community - View Single Post

Iliftrocks · 12-08-2003, 08:33 AM

I am recovering, almost fully at this point from surgery to have my spleen removed in August, so I've started in a new gym that uses mainly machines. Resistance is resistance, IMHO. I do this workout on Monday, Wednesday, and Friday.

15 minute on the treadmill
3 sets of 10(no rest) on the ab machine
3 sets of 10 pulldown
3 sets of 10 bench press
3 sets of 15 squat machine
2 sets of 10-12 seated cable row
2-3 sets of 10 Smith machine overhead press
1 set dumbell laterals for shoulders
1 set Smith machine shrugs
1 set of bicep curls (machine)

Full body workouts are tough, but I am trying to build up my stamina a bit. I am up to 240# for 3 sets on the bench. My pulldowns my sets were 150, 230, then 290# on a cybex machine. Squat machine 200, 240, then 300#. I don't remember the rest, I know it wears me the flock out.....

BTW the workout takes me less than an hour usually, if I'm dragging ass, I omit the shrugs, curls, and/or lateral raises.

12-08-2003, 08:33 AM	#22 (permalink)
Iliftrocks Junkie Location: Near Raleigh, NC	I am recovering, almost fully at this point from surgery to have my spleen removed in August, so I've started in a new gym that uses mainly machines. Resistance is resistance, IMHO. I do this workout on Monday, Wednesday, and Friday. 15 minute on the treadmill 3 sets of 10(no rest) on the ab machine 3 sets of 10 pulldown 3 sets of 10 bench press 3 sets of 15 squat machine 2 sets of 10-12 seated cable row 2-3 sets of 10 Smith machine overhead press 1 set dumbell laterals for shoulders 1 set Smith machine shrugs 1 set of bicep curls (machine) Full body workouts are tough, but I am trying to build up my stamina a bit. I am up to 240# for 3 sets on the bench. My pulldowns my sets were 150, 230, then 290# on a cybex machine. Squat machine 200, 240, then 300#. I don't remember the rest, I know it wears me the flock out..... BTW the workout takes me less than an hour usually, if I'm dragging ass, I omit the shrugs, curls, and/or lateral raises. __________________ bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."