If you want to post your workouts feel free to do so.
Since I totally failed on my effort to do the century ride on the bike because of a knee injury I thought I would start this thread for the heck of it and because I can.
Here is my new workout since I started at the gym about 2 months ago. It has morphed into this which is what I am currently doing.
My goal is overall fitness, endurance, lose some body fat around my abdomen and chest area and get stronger.
I have a knee injury that prevents me from doing squats and similar exercises. I cannot do anything that requires me to kneel and put pressure on that knee either. The kneeling part is getting to be less of a problem lately.
The MWF workout takes about 2 hours from the time I leave my house until I arrive back home. The TT workout takes about an hour and 45 minutes.
My workout:
Monday, Wednesday, and Friday I ride my bike to the gym (about 3.75 miles).
I only use the machines since I do not have a spotter.
I am currently up to 2 sets of 10 reps on each machine.
I am not sure what each exercise is called but here is my best shot.
Abdominal flexion - 90lbs
Back flexion - 110lbs
Cable row - 35lbs (standing slightly bent with knee on pad, pull cable toward back)
Chest flies - 70lbs (arms bent at elbows, forearms on pads)
Bicep curls - 25lbs (individual weights at 25lbs each side)
Chest flies - 40lbs (arms straight out)
Triceps - 20lbs (individual weights at 20lbs each side)
Bench press - 0lbs (this is sitting inclined and pushing up, the machine weight is enough by itself for now)
Row - 45lbs (this is sitting down leaning forward and pulling back with individual weights at 45lbs each side)
Pull Down - 45lbs (this is sitting down and pulling the weight down with individual weights at 45lbs each side)
Backward leg thrust - 90lbs (this is standing and putting the foot on a plate behind you and pushing the plate backward)
Leg curls - 50lbs (sitting down and bending the knees with the resistance at the ankles)
Leg extensions - 50lbs (sitting down and straighten the legs with resistance at the ankles)
Abdominal flexion 110lbs
Sitting push down - 90lbs (sitting down and pushing the weight down using two handles)
Row - 50lbs ( this is sitting with chest against pad and pulling the weight toward the back)
Bicep curl - 30lbs
Upright bench press - 50lbs (this is sitting upright and pushing the weight away from the body)
Sitting push down - 110lbs (same as above, different machine)
Hip flexion inward - 90lbs (sitting with pads between knees and bring them together against resistance)
Hip flexion outward - 75lbs (sitting with pads outside knees and push them apart against resistance)
Sitting side twist - 70lbs (this is sitting with pads on chest and between knees, grasping handles twist the torso against resistance)
Leg curls - 50lbs (sitting down and bending the knees with the resistance at the ankles)
Leg extensions - 50lbs (sitting down and straighten the legs with resistance at the ankles)
Calf raises - 180lbs plus body weight
Laying down leg curls - 30lbs (laying on chest with body on pad, flex the legs with resistance on ankes)
Sitting leg press - 170lbs (sitting down with plate in front and push with feet until knees straight)
Some of those seem to be the same exercises but are on different machines that have different movements and geometry on them so they work the muscles differently.
After that I go on the stair master for 15 minutes.
I ride home from the gym for another 3.75 miles.
I just started doing a couple of dumbell exersises today.
Lateral raises - 10lbs (standing with weight at sides, raise the weights out to sides and above the head in an arc)
Front raises - 10lbs (standing with weight at sides, raise the weights to the front and over the head)
Side crunches - 20lbs ( standing with weight in one hand bending from side to side as far as possible, switch hands and repeat)
Tuesday and Thursday.
Same rides on the bike to and from.
20 minutes on the treadmill at 5 degree incline at 4 miles an hour.
1 hour Yoga class.
15 minutes on the cardio machine of my choice.
Saturday and Sunday are just honeydo's and other normal every day stuff.
Anyone have any suggestions or comments?