Thursday, November 29, 2012

Get Back In Shape

Get Back In Shape:

Wednesday, November 28, 2012

Gym Diary: Thursday, November 29, 2012

     I stuck to core exercises today to give my hands a rest, because I will need them tomorrow when I do a lot of pulling exercises.




Workout Summary:
  1. barbell good mornings 20 x 16
  2. plank roll out 10
  3. floor crunches (ball between my knees) 20
  4. barbell good mornings 40 x 12
  5. plank roll out 10
  6. floor crunches 20
  7. barbell good mornings 40 x 11
  8. plank roll out 10
  9. floor crunches 20
  10. barbell good mornings 40 x 12
  11. plank roll out 10
  12. floor crunches 20
  13. hip cross overs (ball between knees) 10
  14. reverse flyes (machine) 6 x 9
  15. butt machine r.7 x 20
  16. butt machine l. 7 x 20
  17. rotary torso machine r. 7 x 14
  18. rotary torso machine l. 7 x 14
  19. hip cross overs 14
  20. reverse flyes 6 x 11
  21. butt machine r. 7 x 22
  22. butt machine l.  7 x 22
  23. rotary torso machine r. 7 x 20
  24. rotary torso machine l.  7 x 20
  25. hip cross overs 15
  26. reverse flyes 6 x 10
  27. butt machine r. 7 x 22
  28. butt machine l.  7 x 22
  29. rotary torso machine r. 7 x 20
  30. rotary torso machine l. 7 x 20
  31. hip cross overs 15
  32. reverse flyes 6 x 10
  33. butt machine r. 7 x 23
  34. butt machine l. 7 x 23
  35. rotary torso machine r. 7 x 20
  36. rotary torso machine l. 7 x 20








Handsome!

up and running:
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Beautiful!

Beautiful!

Tuesday, November 27, 2012

Gym Diary: Wednesday, November 28, 2012

     Sooner or later, it had to happen that I'd forget my iPhone, so I did not make any pictures at the gym today.  Well, it's not like I haven't posted enough pictures of exercise equipment at my gym.  

Workout Summary:

  1. incline barbell chest press 20 x 15
  2. 40 x 10
  3. 60 x 6
  4. 60 x 6
  5. floor leg raises (small ball between ankles) 15
  6. preacher bar arm curls 20 x 10
  7. flat bench barbell chest press 60 x 9
  8. triceps extensions 15 x 8
  9. cable triceps push downs 10 x 10
  10. floor leg raises 15
  11. preacher bar arm curls 20 x 11
  12. flat bench barbell chest press 70 x 7
  13. triceps extensions 15 x 10
  14. cable triceps push downs 12 x 11
  15. floor leg raises 15
  16. preacher bar arm curls 20 x 10
  17. flat bench barbell chest press 70 x 6
  18. triceps extensions 15 x 8
  19. cable triceps push downs 12 x 12
  20. floor leg raises 15
  21. preacher bar arm curls 20 x 10
  22. flat bench barbell chest press 70 x 6
  23. triceps extensions 15 x 9
  24. cable triceps push downs 14 x 12
  25. seated dumbbell arm curls 20 x 5
  26. seated leg raises (ball between ankles) 12
  27. seated dumbbell arm curls 20 x 4
  28. seated leg raises 12
  29. seated dumbbell arm curls 20 x 4
  30. seated leg raises 10
  31. cable flyes 10 x 12
  32. 10 x 12
  33. 10 x 12
  34. flye machine 20 x 8
  35. 20 x 8
  36. 20 x 8


Prepping for my lunch after my date with Gym!




Monday, November 26, 2012

Gym Diary: Tuesday, November 27, 2012


     I decided to focus today's workout on "lower back and down" or "waist-down" exercises.  I wanted to avoid using my hands.  I forgot about that when I decided to do dead-lifts, but I found that they didn't require too much strain on my hands and arms.




 Workout Summary:

  1. barbell squats 40 x 11
  2. 40 x 11
  3. 40 x 11
  4. 40 x 11
  5. Calves raises 40 x 21
  6. 60 x 12
  7. 60 x 13
  8. 60 x 14
  9. barbell lunges left 20 x 10
  10. right 20 x 10
  11. left 20 x 9
  12. right 20 x 9
  13. left 40 x 8
  14. right 40 x 8
  15. left 60 x 8
  16. right 60 x 8
  17. barbell dead lifts 40 x 10
  18. 40 x 10
  19. 40 x 9
  20. 40 x 9
  21. leg curls 9 x 7
  22. leg extensions 10 x 8
  23. leg press 160 x 9
  24. thighs machine 10 x 10
  25. leg curls 9 x 7
  26. leg extensions 10 x 9
  27. leg press 160 x 8
  28. thighs machine 10 x 8
  29. leg curls 9 x 7
  30. leg extensions 10 x 10
  31. leg press 160 x 8
  32. thighs machine 10 x 9












Sunday, November 25, 2012

Gym Diary: Monday, November 26, 2012

     Today, I adjusted my form on seated rows.  I lightened the weight and lowered my forearms closer to my legs so that when I pull the handles to my body the handles end up closer to my navel rather than closer to my chest.  Also, I focused on sitting up straight so that the back of my head, my back and butt all line up.  













     Workout Summary:

  1. pull ups (whew! they are difficult!) 7
  2. cable triceps push down 10 x 17
  3. torso machine right twist 7 x 15
  4. torso machine left twist 7 x 15
  5. pull ups 7
  6. cable triceps push downs 14 x 14
  7. torso machine right twists 9 x 10
  8. torso machine left twists 9 x 10
  9. pull ups 7
  10. cable triceps push downs 16 x 11
  11. torso machine right twists 10 x 11
  12. torso machine left twists 10 x 11
  13. barbell bent rows 20 x 15
  14. alternating oblique crunches 16
  15. shoulder press machine 10 x 11
  16. barbell bent rows 40 x 10
  17. alternating oblique crunches 16
  18. shoulder press machine 12 x 10
  19. barbell bent rows 50 x 6
  20. alternating oblique crunches 16
  21. shoulder press machine 14 x 5
  22. barbell bent rows 40 x 10
  23. alternating oblique crunches 16
  24. shoulder press machine 13 x 9
  25. cable flyes 8 x 14
  26. alternating hip crossovers 16
  27. floor crunches (small ball between knees) 20
  28. inverted rows 12
  29. cable flyes 8 x 14
  30. alternating hip crossovers 16
  31. floor crunches 25
  32. inverted rows 12
  33. cable flyes 8 x 14
  34. alternating hip crossovers 16
  35. floor crunches 30
  36. inverted rows 12
  37. preacher bar arm curls 20 x 8
  38. Swiss ball Russian twists 20
  39. crunches (calves on blue ball, red ball between knees) 10
  40. seated rows 8 x 11
  41. preacher bar arm curls 20 x 8
  42. Swiss ball Russian twists 20
  43. crunches 12
  44. seated rows 8 x 14
  45. preacher bar arm curls 20 x 8
  46. Swiss ball Russian twists 20
  47. crunches 12
  48. seated rows 8 x 15