Gym Log 2011-06-24 (4 of 4)

Machine Leg Press (kg)(90,130,170,190,200) (another max out. oh dear.)
Squats (135,225,305,325,305)
Inclined Row (25,50,75,100,100)
Seated Row (45,65,75,85)
Lat Pulldown (45,65,75,75,75) (I think I'm getting tired since I can't move up...)
Biceps Curl Cable V-bar (kg)(12.5,21,28,35)
Barbell Biceps Preacher EZ Curl (45, 45, 65, 65)

So here it is, a typical cycle for me.

As you can see, my regime consists of a division between free weights and machines; but mainly I follow a rough pattern which includes the following key elements (one key note to make: do remember to include lots of stretching in between any of these exercise):

• Do core moves on the lower body (squats, deadlifts etc) first. Mainly there are two reasons: firstly the legs are usually not the sort of parts one wants to do (I'm no exception in this!) - by doing lower body first, I can have no excuse later on in the session to ignore these fundamental moves. Secondly, working on these core muscles could give the body a great stimulation; the body will shift into 'workout' mode and one actually could feel more energetic!
• After the core, lower-body muscles have been worked on, the major upper body parts (pecs, back) will be next. The body, having now been stimulated, is now ready for a more substantial test, which also means it is a good time to work on the big muscles. This is also the part people aim at when they set off gym for the day ("today it's my chest day", "i'm doing my back"... etc.), but it is adamant that you don't ignore your lower body! That's why I always put lower body first.
• When you're done with the core upper body (3-4 types, 4 sets each type, 8-10 reps each set), your body should start to feel a bit exhausted. You can now start to think about the small muscle groups. This is also called "isolation exercises" because, well, these moves isolate your arms, shoulders, neck, abs, calves etc. Go to any gym and take a look on what most guys are doing, you'd find that the isolation moves are the ones that most guys do - bicep curl, tricep push, abs machine... you name it, someone inside the gym is bound to be doing it right now! But it is important that, when one goes to the gym, one actually targets the whole workout and not only these moves!! That's why you should push these things to the back of your regime.
• At the end of these isolation exercises, if you're new to working-out you should start to collapse with lactic acid build-up just about on every body part you've worked on. Well done then! You could now wind down with some light stretches, or, for myself at the very last, the abs curl - it's nice to lie down on the machine after a strenuous workout!

This is just a general concept - of course you should 'follow' your body and do what is best for you! For example if you're already tired after the upper body moves, my advice would be to wind down from there.

For those of you who only read the summary, just remember...

1. Large, core muscles first for stimulation;
2. Major body part you'd like to work on;
3. Arms/shoulders etc ('minor' body parts or isolation exercises)
4. Lots of stretching in between!!

As for number of repetitions, aim for 8-10 repetitions in a set, 3-4 sets per body part. The rule of thumb is, if you can do 10 (without cheating!) it's time to go up a notch or two. For real effective muscle growth stimulation, though, go two notches up and do around 6 reps - make those reps count! - but make sure you do it in the right form and not injure yourself!

Have a good training and work hard - real hard! You'd love it.