You know your iPod is developing a sense of humour...

[major_clanger]

...when you go to pick up once of those big white bouncy exercise balls in the gym, and it starts playing the title theme from The Prisoner.

My workout varies a bit; most days I do either 30 mins aerobic plus one pass of the following, or a 10-min warmup and two passes through the following:

bicep dumbbell curls 12 x 15kg, 2 sets
standing dumbbell press, 12 x 15kg, 2 sets
side shoulder raise, 12 x 10kg, 2 sets
front shoulder raise, 12 x 7.5kg, 2 sets
dumbbell bent-over rows, 12 x 22.5kg, 2 sets (left and right, twice)
forearm dumbbell curls, 12 x 12.5kg
barbell reverse curls, 12 x 15kg, 2 sets
bench press, 12 x 90kg, 2 sets
standing triceps pulldown, 12 x 20kg, 2 sets
assisted pull-up (30 kg offset), 12 reps, 2 sets
30 ab crunches (legs raised on exercise ball))
30 ab crunches (feet on floor)

About twice a week I try to do some fitness exercise (e.g. 3-mile run at 8-min/mile pace) followed by some gentler aerobic such as bike machine rather than weights.

Comments

[bugshaw.livejournal.com]

Hmm - nothing for your legs? (except the running)

[mkillingworth.livejournal.com]

Yeah, but he'll have abs of steel. ;~)

[bugshaw.livejournal.com]

Then I can stick fridge magnets to them!

[major-clanger.livejournal.com]

There's actually a lack of lower-body training equipment here - we have a rather limited multigym and lots of free weights. I could try what I see a lot of people doing, i.e. dumbbell lunges (forward and back from a one-leg kneel whilst holding weights) but I'm mainly trying to improve upper body strenght (and get myself a waist!)