My Workout Training

I started working regularly at the gym a few months ago (started at the end of april 2011). I bought the three most user-recommended books from amazon about bodybuilding, exercises, and how the body reacts to physical strain. I wanted to give myself the best chance that i could get to progress, and to stay healthy (though I injured myself a couple times while not being careful).

Right at the beginning, I knew (from experience and from one of the books) that the body takes about two weeks to get used to something. I based my workout on that, and, as the months flew by, adjusted and upgraded it. This is my current workout training, and a work in progress. It may look complicated, but you easily get used to the repetitive flow it has.

Notes:
- I train in the morning, before going to work. I managed to get a 4h45-waking-up schedule in my daily routine. Yes, I find it hard, especially because I have to get to sleep early. I skip gym (or running) once in a while...
- I do about five minutes of running on the treadmill as a warmup, then two additional sets of four reps with lower weights before the first set.
- In a session, I train for about an hour. I only do the last superset if I will have enough time.
- I don't use weight for my back extensions. I noticed my back tended to be sore when I did.
- I don't train my legs that much, because I also run. I didn't want my muscle training to interfere with my half-marathon and marathon trainings. When I feel like it (and it's not too cold in the winter), I do a long distance run on the weekend, usually between 10 - 20km.
- I usually don't follow the rest timings. They tend to be around a minute when I'm not too distracted by the TVs.
- I know this training is not perfect, and some aspects may be frowned upon. Until I upgrade it again, I like it that way. I *know* I'm training my shoulders a lot.
- You can tell I'm a geek.

Strength: 8 sets of 4 repetitions, 32 seconds rest.
Hypertrophy: 4 sets of 8 repetitions, 64 seconds rest.
Endurance: 2 sets of 16 repetitions, 128 seconds rest.
Core exercises and Legs: I initially started at 20 of each, and add 1 every week. When I reach 40 reps, I go back to 25, but with a bit more weight using a medicine ball. I usually do these in order: Crunches, Back Extensions, Alternating Sit-ups, Squats, Sit-ups, Back extensions, Cycling Russian Twists, and Lunges.

Week 1 - Free Weights, Hypertrophy
Monday
Superset Chest - Triceps
Superset Shoulders - Shoulders
Core Exercises and Legs
Superset Chest - Triceps
Tuesday
Superset Back - Biceps Superset Shoulders - Shoulders Core Exercises and Legs Superset Back - Biceps
Wednesday
1h - 1h15 run
Thursday
Same as monday, but slow repetitions
Friday
Same as tuesday, but slow repetitions

Week 2 - Machines, Hypertrophy
Monday
Superset Chest - Triceps
Superset Shoulders - Shoulders
Core Exercises and Legs
Superset Chest - Triceps
Tuesday
Superset Back - Biceps Superset Shoulders - Shoulders Core Exercises and Legs Superset Back - Biceps
Wednesday
1h - 1h15 run
Thursday
Same as tuesday, but slow repetitions
Friday
Same as tuesday, but slow repetitions

Week 3 - Body Weight and TRX
Monday
Various types of Push-ups, Dips, TRX exercises (chest and triceps), and Core
Tuesday
Various types of Chin-ups, Inverted Row, TRX exercises (back and biceps), and Core
Wednesday
1h - 1h15 run
Thursday
Same as tuesday, but slow repetitions
Friday
Same as tuesday, but slow repetitions

Weeks 4, 5, 6
Same as week 1, 2 and 3, but Strength

Weeks 7, 8, 9
Same as week 1, 2 and 3

Weeks 10, 11, 12
Same as week 1, 2 and 3, but Endurance

I feel all this is keeping my body alert - I'm not giving it enough time to get used to anything.

I recently went to the gym with my sister on a sunday, and did some TRX with her. I was sore the next day, which prompted me to notice that maybe my body was getting too used to the same exercises over the months. That's when I added the third weeks (I'm starting next monday, actually).