Workout Routine Resumed

In May of 2009 I began a workout routine that left me feeling great and in the best shape that I had ever been in, including my years in the military. I worked out three to four times a week every week for seven months without fail. Then in December of that year I was assigned to be the Account Manager for our largest client which happens to be in Taiwan, just as they were having their first branded product launch in America. This entailed many conference calls between 7:00 p.m. and 1:00 a.m. which cut my workout routine to nothing.

Over the past few months I have been feeling a little bit of my age and because of this I have decided to resume my workout and stick to it regardless of what happens.

My workout equipment consists of the following;

  • Bowflex Sport | 210 lbs. total resistance
  • Competitor Ol’ School Muscle Free Weight Bench  | 210 lbs. total weights
  • Healthtrainer 502t Treadmill | On loan to ex-wife right now

I prefer the free weights but I have (had) a broken left clavicle which bothers me pretty bad when I use just the free weights and the Bowflex works much better for toning in my opinion. I do however, do all of my bench press exercises on the bench instead of the Bowflex. Below are the exercises that I do every time I work out. I do not recommend anyone using the below routine as each routine should be specific to the person doing the workout and what works for me may not work for you and could cause medical issues. Please consult your doctor and a trainer prior to beginning any regular workout routine.

My workout routine is as follows;


  • Pulldowns | Forward & Reverse
  • Narrow Pulldowns | Forward & Reverse
  • Seated Lat Rows
  • Chest Fly
  • Seated Shoulder Press
  • Front Shoulder Raise
  • Shoulder Extension
  • Shoulder Rotator Cuff | Internal Rotation
  • Sit Ups


  • Bench Press
  • Leg Extensions

On top of the exercises I also drink Amplified Wheybolic Extreme 60, 30 minutes after my workout and first thing in the morning on my off days. This is good for strength,  recovery and stamina.

I will keep posting information and follow-ups regarding working out but I am thinking positive and have just completed my first workout tonight which left me very weak and sore but that will soon dissipate and it will all be worth it.

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1 Comment to “Workout Routine Resumed”

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  1. insanity says:

    Setting the standard for doing 30 minutes of cardiovascular exercise each day is a good start. However, there is a big difference in the results you’ll get if those 30 minutes are spent on a treadmill at a challenging pace as opposed to 30 minutes on a stationary bike. After a month, there will be a massive difference in the results that each of the cardiovascular exercises produces. The person who spends his time on the stationary bike would be foolish to think “I do just as much cardio as Joe—and I don’t look nearly as good as he does! He’s just blessed with a fast metabolism and I’m cursed with a slow one!”

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