I see. You've got it laid out by your sets. I tend to do 3 sets for every one exercise, though I sometimes do 4. Maybe trying for heavier weights is the same. Regardless, I plan to do this today.
15 minutes of Bike at level 14 (Goal at least 5 miles)
3 sets of 10-12 at 90 lbs.
3 sets of 10-12
1 set for as long as possible
3 sets of 12 at 105 lbs
3 sets of 10-12 at 185-190 lbs
3 sets of 15-20 at 105-120 lbs
3 sets of 20 at 110 lbs
Captain's Chair (ABS)
3 sets of 15-20
1 set for as long as possible
3 sets of 50 crunches at 50 lbs
10 minutes of Stair Master at level 12-14
That's probably what I'll end up doing today. Considering I always go after work, which usually involves some light lifting and running, I tend to lose a lot of enthusiasm and energy before I even hit the gym. Cardio I do just for the hell of it and I force myself, but it does get done.
Coffee usually helps me with the first burst of energy. I always have to drag my ass into the gym and fight off a million reasons my mind tells me not to go, and I love the gym. After the first few sets though I'm golden. And it doesn't matter what my activities were for the day, the mental/physical fight to go in there is always around.
As far as your routine I'd recommend adding in the big 4 on a regular basis, especially if strength is one of your goals. Squat, Bench,Deadlift and Overhead Press(OHP). You can run programs like Starting Strength or 5x5 to help you get acquainted with those lifts. On the first page of this thread there is a good bit of info on those programs and of course Google helps. For the lifts themselves Youtube is rife with form instruction vids(and be careful with those, every internet critic will find something wrong with even the best executed form).
It's going to take some practice to figure out what works best for you. For me rep variance is my friend. Some days I will knock out 10-15 sets of 1-3 reps on the big lifts whereas other days I may only do 4-6 sets of 5-20 reps. Usually though low reps many sets is good for starting out in the big 4. So if you do go with 5x5 or Starting Strength(SS) don't feel limited by their sets/reps. If you bust out 3x1(sets x reps) and feel like you can do another 7x1 go for it. The more you familiarize yourself with the lifts the better you'll get at them, which is one of the biggest criticisms of programs that limit you to specific sets/reps. Somedays 3x1 will kill you but the next day you won't even feel warmed up till 10x1.
Be safe but don't worry about being scared of the lifts. Watch your form vids and practice,practice, practice. Keep adding weight until you can't anymore.
If you want PM me your email and I'll send you an invite to Fitocracy. It's like a RPG for tracking your lifts, as you get points and level up and shit.
Gym badge is live! Usedtabe gets to pop this thing's cherry since he's got the biggest guns. This badge is treated like the Ali D and Tech Support badges, which means you can't request it for yourself - you have to be nominated for it. And it's not just about who's in good shape, it's for those who take the time to help others with diet and exercise recommendations, stuff like that. If someone's been a big help to you in those departments, nominate them in the Badge Request thread!
A while back I tore my trap(or so the doctor's think, can't afford a MRI to be sure) and I let it rest for at least 6 weeks. Quit heavy benching and did one-arm deadlifts/shoulder presses/squats during that time, Never using my right side.
Got back into using that side and OHP was fine but once I got up to 315 for reps on bench it would become aggravated, but now even OHP seems to annoy it. Dumbbell snatches and internal/external rotations make it feel a shit load better.