Now that I'm mostly recovered from my awesome bout with pneumonia...back to the gym and other activities.

I've started a whole body circuit including increasing cardio.

Week 1 = 1 set of each exercise, 15 reps in a set
Week 2 = 2 sets of each exercise, 10 reps in a set
Week 3 = 2 sets of each exercise, 15 reps in a set
Week 5 = 3 sets of each exercise, 15 reps in a set

Current circuit includes:

10-15min Stationary Bike
Dumbbell Bench Press
Standard Bench Press
Incline Dumbbell Bench Press
Squats
Deadlift
Bar Bicep Curls
Dumbbell Bicep Curls
Lat Pulls (Front and Reverse)
Lat Lifts
Shoulder Press (Front and Side)
Rowing
Dips (Front and Back)
Tricep Extensions
Leg Press
Leg Extensions
Leg Curls
Sprint/Ab Workout
Shoulder Stability Band Exercises

Non-Circuit Activities:
Martial Arts
Competitive Weightlifting

Current Weight: 179.8lbs
Target Weight: 170lbs

Personal Achievements:
1Apr2011 - Visited a Tibetan Buddhist Monastery for meditation

2 April Workout:

Dumbbell Bench Press: 2x30lbs
Front Lat Pull Down: 90lbs
Bar Bicep Curls: 60lbs
Front Shoulder Press: 100lbs
Tricep Pressdown: 80lbs
Squats: 115lbs
Dumbbell Incline Bench: 2X40lbs
Seated Row: 100lbs
Dumbbell Curls: 2x25lbs
Side Shoulder Press: 100lbs
Tricep Rope Pressdown: 90lbs
Leg Press: 500lbs
Pec Dec: 80lbs

Current Weight: 179.4lbs

Note: Woke up late and was extremely hungry. DOH!

I really like this workout
but, the cardio is too low.

Are you ready to bring it up to 20 minutes and head to 25?


Also, the muscles are very specific in their response to
6-12 reps.
if you can do 15 reps, raise the weight.
You are probably ready to raise the weight a bit any way.

3 sets 6-12 reps makes a big difference.



Also, first set a little bit lighter

@Flora,

The weights have actually been increased to where they are now. I just didn't post the previous 2 days. I've been increasing the weight where I can.

Some more variation on the amount of reps is a good advice.

Thank you, Dogman!

RD, your body is ready to increase weight
after six weeks.
Then, three months.
Then, six months.
Then, one year.
Then, every three years
and
it doesn't care what you think.

Go with it's flow, please.
Don't make me worry!!!!!!