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