*Formatted from an email to my instructor for here*
In one of my spares im wieght lifting now. (As you dudes know)
I try and go for 5X5 of heavy wieghts, and then 3X12 for endurance which I do for well...whenever I feel like it hahah.
So right now im doing sorta
5X5 of 135 pounds (benchpress)
5X5 of 200 pounds (Shoulder shrugs, I have no problem at all with these, in fact next week I'm gonna move it up to 225)
3X12 of 135 pounds (leg press, low wieghts cause I wanna be safe on my knees,every week i'll watch and move it a little bit more up in wieght)
3X12 of 90 pounds (45 pounds for each arm, its like a thing where you sit down and you push forward two handles, and each handle has a thing where you put wieght plate thingers on it)
5X5 of 140 pounds (those things where you sit down, then move your shins 90 degrees up then 90 degrees down)
2-3X20 30lbs(Cable punching, i work jab from normal and south paw, and cross from normal and southpaw to prevent muscle imbalances)
then once or twice a week, depending on how my neck feels i do 4-5 neck bridges holding them for 10-20 seconds each
3X12-20 50lbs(this thing where theres a bar layed horizontally over your head and you grab it like youd do chin ups with your arms spread wide, and you pull it down)
3X20 10-15lbs wirst curl thingers( i take one of those zig zaggy curl bars, then place my forearms down on a flat surface and move it up and down with only your wrist)
I'v tried to remember the advice you all gave me, but can you guys comment on this please?
BTW till mid winter i don't have access to free/olympic wieghts, these are like all machines, cept for dumbells and curls. Thanks.