[CaptainCrunch]

Thought I'd throw in my workouts to get this back on to topic

Day 1

Warmup, stretches, heavy bag boxing for 15 minutes
pushups 3 sets of 20
Bench press 4 sets of 10 (140 pounds)
Incline Bench press 4 sets of 10 (140 pounds)
Decline Bench Press 4 sets of 10 (140 pounds)
Leg curls 4 sets of 20 heavy weights (75 pounds)
Bench Flys 4 sets of 10 (barbells 50 pounds)
Incline Bench Flys 4 sets of 10 (barbells 50 pounds)
Decline Bench Flys 4 sets of 10 (barbells 50 pounds)
Hamstring leg curls 4 sets of 20 (50 pounds)
Squats medium weights 4 sets of 10 (80 pounds)
Crunches 4 sets of 33
reverse crunches 4 sets of 33

Day 2

Stretch and warmup
Dumbell rows (alternate weekly with bar rows) 4 sets of 10 (barbells 50 pounds, bar 80 pounds)
Reverse Flys 4 sets of 10 (35 pounds)
Back extensions (alternate weekly with deadlifts) 4 sets of 10 (deadlift 80 pounds)
Pullovers 4 sets of 10 (80 pounds)
Military press 4 sets of 10 (80 pounds)
Lat raises 4 sets of 10 (50 pounds)
Upright Rows 4 sets of 10 (50 pounds)
Side to side ab crunches 4 sets of 35


Day 3

stretch and warmup
pushups 3 sets of 20
20 minute jog treadmill
Deadsit bicep curls (alternate weekly with preacher curls or standing bar) 4 sets of 10 (dead sit barbells 40 pounds, preacher and standing bar 60 pouonds)
Hammer curls 4 sets of 10 (40 pound barbell)
Leg curls 4 sets of 20
Skull crushers 4 sets of 10 (50 pounds)
Triceps curl 4 sets of 10(40 pounds)
Hamstring curls 4 sets
squats 4 sets of 10
Crunches 4 sets of 35
Reverse crunches 4 sets of 35


day 4

go for a long walk

Thats what I'm doing, some other things, no more then 45 second breaks between exercises. a good ipod with 700 songs and lots of water throughout the day. I've just picked up a workout ball so I can start doing some other things of off days. But of course if I'm missing something let me know

oh on average, I work out of no more then 90 minutes a night right after work.