I keep a notepad on my phone to track what I did and what’s next. End of workout, I add the updated list to MyFitnessPal in the exercise notes. This keeps me from twiddling my thumbs during rests.
#### Warmup is cardio:
* About 10 mins or 200 calories warmup on the recumbent bike. I’ll start at about 50%, and crank it up to 100% a couple of times. I try to vary my RPM, but tend to hang out around 70. I have long legs, so momentum is a factor. I make sure I clear 160bpm, but I never get to max HR. Sometimes I try to draw pictures with the hill profile.
#### Safety warmup for exercises I’m not sure about:
* 10-20 reps at 50-60% just to make sure everything moves right, especially for heavier weight exercises.
#### I usually go for strength
* Target is 2-4 sets of 6-10 reps per exercise.
* If I make it to 16 reps, I bump up the weight on the next set.
* Sometimes I’ll do 8 reps, then drop 40% and do another 8.
* If anything pinches or doesn’t feel right, I’ll back off the weight.
* Not so worried about cardio since I average 75 miles per week on a road bike.
#### I do circuits for time efficiency:
* Whole Body Days: alternate upper/lower, front/back, with 30 second rests between circuits.
* Upper OR Lower Only: I’ll do 2-3 exercises with a 60-90 second rests.
* I average almost one working set for every 2 minutes. That includes the set, equipment setup, walking between machines, updating my notes, and any rest/cooldown time. That excludes the warmup time at the start. (eg, a 2 hour workout has 20 mins of warmup, and 40-45 working sets. A 1-hour workout will have 10 mins warmup, and 18-24 sets.)
#### With a workout buddy:
We could alternate on the same machine with 60-90 second rests. This is less overall workouts, but more social. We could also do the circuits, and just be one machine off from each other. Less social, but more efficient.
#### Workout Duration:
I prefer a longer, whole body workout every 4 days. I get better results, and less wasted time. My goal is to grow muscle mass, and I’m missing the sprinter gene, so recovery time is usually 3-5 days instead of 2-3 days for most people.
If I have only 1 hour, it’s best if I stick to only upper or only lower, because exercises always pull in a other muscles a little. I don’t feel I get quite as good of a workout this way.
#### Upper Body Exercises:
* Freeweight bench row (Low-Back sparing vs seated)
* Chest Press (like a bench press)
* Lat Pulldowns
* Seated dips (because I’m too heavy to do real dips yet)
* Chest fly & rear deltoid fly (same machine, diff settings)
* Biceps curls (cable or dumbell)
* Triceps extension (Slow to improve)
* Sometimes I do a shoulder press or a vertical row, but those are not so great on my shoulder sockets.
* Lateral dumbell arm raises.
#### Lower Body Exercises
* Freeweight seated calf extension (Soleus Muscle)
* Rotary Calf Extension (Gastroc Muscle)
* Inner/Outer thigh (adductor/abductor)
* Leg Curls (Hamstrings)
* Leg Extension (outer and inner quads, nearer the knee)
* Leg Press (because it doesn’t load my low-spine like squats & deadlifts do.)
###### Back Pain avoidance (Chronic and Acute)
* Nothing with a torso twist (wood choppers, obliques) – always causes days of increased pain.
* No abdominal crunches – Still hurting from 2 weeks ago when I let my form get sloppy.
* No back extensions – Same as with crunches, though a 45 degree bodyweight back extension bench would be fine if I could find that at my gym.
* Backed off of seated rows, just to be safe. I’ve moved to bench rows, though bent-over single-arm dumbell rows are okay too (off-arm is on the bench, so no low-back load).
* I should be doing planks and leg lifts at home, but I keep forgetting. This gets core without abusing low-spine.
* I should do more stretching on non-workout days, but I keep forgetting. This helps keep from putting too much strain on low-back when moving around.
#### Preferred Machines
I like the Hoist machines my Gym has best, but I’ve maxed out the leg press. Not sure I want to use the freeweight leg press without a big spotter. I like most of the Precor machines, and use them for things missing from the Hoist line-up. Last are the Life Fitness for a couple things, but they use bigger weight stacks for the same effort, and just seem to be on a different scale from all of the others.