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