I train a lot. The gym is pretty much my second home and I love it.
I strongly believe in both lifting and endurance work (whether that be 15 minute HIIT sessions or a 5 mile run) as part of any training program. Yes heavy lifting can be cardiovascular exercise if executed properly, however I still feel that one must partake in true endurance training as well. Totally can only be an hour a week – something to get the heart rate up. Just my .02!
I usually either follow a 3 on/1 off or 4 on/1 off/ 2 on/ 1 off. I swap it up between the two every other month or so to keep things changing. Depending on current goals and events that I’m training for determines my workout schedule. No matter what I make sure to get in at least 2 stretching/yoga sessions per week because I believe flexibility/active recovery is key to avoid or help get back from injury!
I like to keep it simple – squats, deadlifts, presses, dips, push ups, pull ups. The closest I will get to a machine is Lat pull downs or the leg press, I just have found through experience that there is no need for machine work when you push yourself with the basics. I used to do bicep curls and then bb curls, but really I now prefer chin ups 😉