CURRENT WORKOUT: (UPDATED JUN 09)

CURRENTLY I HAVE TAKEN UP CROSSFIT (CROSSFIT.COM), I LOVE IT! IT SEEMS TO KEEP MY BODY GUESSING. I HAVE ALMOST DONE A FULL WEEK OF CROSS FIT (5DAYS) AND I FEEL I WILL BE IN EXTREMELY GOOD SHAPE WITHIN ABOUT 4 WEEKS. THIS STUFF IS THE HARDEST I HAVE EVER TRAINED, AND IT DOESNT GET EASIER ITS ALWAYS DIFFERENT WHICH IS WHY I CANT REALLY POST WHAT WORKOUTS I AM DOING. I CAN TELL YOU THAT I AM FOLLOWING A CROSSFIT REGIMEN FROM A LOCAL CROSSFIT GYM HERE IN TX CALLED CFTW (CROSSFITTHEWOODLANDS.COM) INTRUCTED BY SCOTT WELLS (VERY COOL GUY) YOU CAN CHECK OUT THEIR WEBSITE AND SEE THE WORKOUTS POSTED FROM DAY TO DAY. CURRENTLY I CANT MAKE IT TO SCOTTS CFTW FACILITY SO I AM DOING THE WORKOUTS ON MY OWN. I ENCOURAGE YOU TO CHECK THEM OUT, GIVE THEM A TRY. YES ITS HARD BUT IF THE DEFINITION OF WORKOUT WAS EASY, WE'D ALL BE IN SHAPE! RIGHT?!! 

OLD STUFF TO CHECK OUT.....

Below is one of the workouts i have done in the past. I am going to leave it up here for everyone to see so they can get a full variety of ideas to use. And I am all for variety. I have done it all from Calisthenics to Power Lifting, to Sprinting. Choose what works for you. 

Monday:

Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise*, then complete the rest of the circuit twice.

Exercise	Repetitions	Rest	Sets
Traditional Crunch*	12–15	none	1
Bent-Leg Knee Raise*	12–15	none	1
Oblique V-Up*	10 each side	none	1
Bridge*	1 or 2	none	1
Back Extensions*	12–15	none	1
Squat	10–12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Triceps Pushdown	10–12	30 seconds	2
Leg Extension	10–12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10–12	30 seconds	2

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Tuesday (Optional):

Light Cardiovascular Exercise Such as Walking

(Try for 30 Minutes at a Brisk Pace)

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Wednesday:

Total-Body Strength Training Workout with Ab Emphasis

Complete one set of each ab exercise* once, then complete rest of circuit twice.

Exercise	Repetitions	Rest	Sets
Traditional Crunch*	12–15	none	1
Pulse Up*	12	none	1
Saxon Side Bend*	6-10 each side	none	1
Side Bridge*	1 or 2 each side	none	1
Back Extensions*	12–15	none	1
Squat	10–12	30 seconds	2
Bench Press	10	30 seconds	2
Pulldown	10	30 seconds	2
Military Press	10	30 seconds	2
Upright Row	10	30 seconds	2
Triceps Pushdown	10–12	30 seconds	2
Leg Extension	10–12	30 seconds	2
Biceps Curl	10	30 seconds	2
Leg Curl	10–12	30 seconds	2

Thursday (Optional):

Light Cardiovascular Exercise Such as Walking

(Try for 30–45 Minutes at a Brisk Pace)

Friday:

Total-Body Strength Training Workout, with Leg Emphasis

Repeat entire circuit twice.

Saturday (Optional):

Abs Workout Plus Interval Workout

Complete one set of each ab exercise, then 30min interval cardio workout 

Sunday: Off