Friday, January 25, 2013

Gym Diary: Friday, January 25, 2013



     That sign says "1898."  One liter of gasoline (I guess the lowest grade) costs 1898 Korean wons.  You can do the math to convert the amount to other currencies.





Workout Summary:
  1. lateral pull downs 10 x 12
  2. military press 30 x 8
  3. crunches (butt on a ball) 30
  4. lateral pull downs 13 x 10
  5. military press 30 x 8
  6. crunches (butt on a ball, holding a 5 kg plate) 27
  7. lateral pull downs 14 x 8
  8. military press 30 x 8
  9.  crunches 5 x 30
  10. inverted rows 12
  11. crunches (ankles on a bar) 30
  12. smith incline press 50 x 8
  13. inverted rows 12
  14. crunches 5 x 27
  15. smith incline press 50 x 8
  16. inverted rows 14
  17. crunches 5 x 30
  18. smith incline press 50 x 8
  19. isometric squeeze 10
  20. seated rows 11 x 11
  21. flye machine 20 x 9
  22. crunches (calves on ball) 26
  23. isometric squeeze 10
  24. seated rows 12 x 9
  25. flye machine 20 x 8
  26. jackknife crunches 12
  27. isometric squeeze 13
  28. seated rows 12 x 10
  29. flye machine 20 x 8
  30. jackknife crunches 10
  31. bench dips 14
  32. isometric squeeze
  33. bench dips 12
  34. isometric squeeze
  35. bench dips 12
  36. isometric squeeze
  37. flat chest press 60 x 7
  38. triceps push downs (rope) 13 x 9
  39. preacher bar arm curls 20 x 8
  40. flat chest press 60 x 7
  41. triceps push downs 13 x 8
  42. preacher bar arm curls 20 x 8
  43. flat chest press 60 x 6
  44. triceps push downs 14 x 8
  45. preacher bar arm curls 20 x 8