My routines

[memol]

Well i'm new here, so i decided to make a work out diary and if you guys have any advice as to how to improve my diet and routine, id really appreciate it. Right now i dont have any goals regarding my weight... i really don't care about my weight, as long as im fit and have low body fat..

Height: 5'5"
Weight: 130 lbs.

i work out every other day for 2.5 hours... and i need to find out my body fat. Do you know if i can find it out, because i dont have a gym membership, (i work out at my school) so i need somewhere to go and find out about my body fat%.
I'll tell you about my meals and workout routines soon.

 

[She47441]

There are places online to check. I don't know what they are. Maybe the other girls could tell you.

 

[stingo]

Accu Measure makes a caliper designed for self-testing - that might be what you're looking for.

 

[She47441]

Greene (my b/f here on the forum) ordered a cheap pair for less than $12, shipping and all.

 

[memol]

weight and cardio

Ok so... thanks for ur replies.. here's what i do every other day
Well i work out on Mondays, Wednesdays, and Fridays for 2.5 hours..
first i start up with 5-10 minutes of warm up on either the elliptical or the bike.. then i head to the weight room and start off with legs... (I read somewhere that it's beter to start off with bigger muscles, but also i read somewhere else that we have to change the order of our routine to challenge the body.. which is true?)
Since i work out every other day (hence, 48 hours rest), i do whole body workouts..
Legs: squats with a 30 bound bar
squats with the smith machine (45 pounds on each side)
deadlift with an empty olympic bar
hip abductor /adductor (140 lbs)
leg extension machine (140 lbs)
standing leg curl (50 lbs)
stand-up calf machine (120 lbs)

After legs, i do back and chest
Bench Press: 3 sets, 10 reps, 17.5 lbs on each side
3 sets of 6 rep chin ups with undegrip
seated row (60 lbs)
lie down row (40 lbs barbell)

well, of course these work shoulders as well
then i use the cable machine for deltoids and triceps... i try different positions but unfortunately i dont have the names for them.
Then i use dumbbells to do lateral raise, 15 pound bicep curls, and i use the weighted bars (24 lbs body bars) to do wrist curls.

I do abs last..
i do 3 sets of 15 rep crunches on the fitness ball.
3 sets of leg raises.
i sometimes use the ab machines in the gym.. the ones for obliques, weighted crunches.
ALso, i do crunches with my legs pointing towards the ceiling, crunches to the sides (obliques)

Finally, i stretch my legs and do planks and side bridges for abs.