W2R
Moderator Emeritus
Today I did my regular 19 weight machines and took T-Al's suggestion to add a 20th to my list (see below). The new machine is the Cybex seated row, because I decided it uses sufficiently different muscles from the Nautilus compound row machine.
Overall I had a wonderful workout. Probably we all have days when amazingly we feel stronger, more energetic, and more enthusiastic, and for me today was this kind of day. I averaged 79.5 pounds per machine, which came to a total of 20*20*79.5/2000 = 15.9 tons. I am going to be SO sore on Sunday..... But hey, it felt good today. It may not be much compared to what a lot of others here do, but I feel great.
Overall I had a wonderful workout. Probably we all have days when amazingly we feel stronger, more energetic, and more enthusiastic, and for me today was this kind of day. I averaged 79.5 pounds per machine, which came to a total of 20*20*79.5/2000 = 15.9 tons. I am going to be SO sore on Sunday..... But hey, it felt good today. It may not be much compared to what a lot of others here do, but I feel great.
My MWF workout routine begins with 5-10 minutes of stretches at the gym's stretching station.
Then I complete 2 sets of 10 reps on each of the following weight machines:
1. Keiser triceps pushdown
2. Keiser biaxial chest press
3. Keiser upper back machine
4. [-]Keiser[/-] Cybex back extension machine
5. Nautilus compound row
6. Nautilus lateral pull down
7. Nautilus chest press
8. Nautilus abdominal machine
9. Nautilus arm curl
10. Nautilus triceps extension
11. Cybex leg extension
12. Cybex leg curl
13. Cybex calf rotator
14. Cybex hip abductor
15. Cybex hip adductor
16. Cybex abdominal machine
17. Cybex arm extension
18. Cybex fly
19. Cybex overhead press
20. Cybex seated row machine
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