Train to Win, Eat to Lose

A Health and Fitness Blog

Quality Over Quantity

When I tell people I exercise about 20 minutes a week,  I am often met with looks of skepticism.  As I have said time and time again, less is more.  It’s all about quality NOT quantity.

Here is my workout from last week.  I have been working out 3 times a week and have split up my workouts as follows:

DAY ONE:  Multi-Joint Exercises

DAY TWO:  Spinal Exercises

DAY THREE:  Single- Joint Exercises

I love doing Spinal Exercises on DAY TWO because in addition to strengthening and creating traction for my spine, it gives me some much needed extra rest between my Multi-Joint and Single-Joint workouts.

Here is my workout from last week:


  1. MedX Pull Down: 554 pounds for 55 seconds
  2. MedX Chest Press: 420 pounds for 1 minute and 1 second
  3. MedX Leg Press: 740 pounds for 54 seconds
  4. Nautilus Overhead Press: 131 pounds for 55 seconds
  5. MedX Seated Dip: 330 pounds for 54 seconds

Total Time Exercising: 4 minutes and 39 seconds


  1. MedX Abdominal:  116 pounds for 51 seconds
  2. Nautilus Cervical Extension (Neck): 102 pounds for 58 seconds
  3. MedX Torso Rotation:
    1. Left Side: 128 pounds for 52 seconds
    2. Right Side: 128 pounds for 51 seconds
  4. Nautilus Lumbar Extension (Low Back): 185 pounds for 1 minute and 4 seconds

Total Time Exercising: 5 minutes and 30 seconds


  1. Nautilus Pullover: 220 pounds for 54 seconds
  2. MedX Leg Extension: 448 pounds for 40 seconds
  3. Nautilus 10 Degree Chest Fly:  200 pounds for 1 minute and 11 seconds
  4. Nautilus Rowing Torso: 123 pounds for 51 seconds
  5. MedX Leg Curl:  346 pounds for 50 seconds
  6. MedX Lateral Raise: 160 pounds for 49 seconds
  7. Nautilus Hip Abduction: 205 pounds for 46 seconds
  8. Nautilus Hip Adduction: 143 pounds for 52 seconds
  9. Tricep Extenstion  (using MedX Pull Down):  162 pounds for 50 seconds
  10. Nautilus Bicep Curl: 134.5 pounds for 49 seconds

Total Time Exercising: 8 minutes and 32 seconds

Total Time Exercising For The Week: 18 minutes and 41 seconds

July 12, 2010 - Posted by | Strength Training | ,

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: