Sunday, January 27, 2013

Gym Diary: Monday, January 28, 2013

     I was a bad ole boy last night.  I wanted ice cream, doughnuts, and coffee, so I walked a mile to have them.  I got the strawberry ice cream at the shop next door to the doughnut shop where I got the doughnuts and coffee.  Well, I didn't, technically, eat any dinner.  This was my dinner.  After I slowly enjoyed it all, I walked to a bakery and a supermarket for some bread and milk before I walked back home.

Before I worked out!

After...!








      "Iso-squeeze" I call them.  That's when you just stand there (or sit there) and squeeze your abs, chest, arms, and/or legs for a few seconds, then relax.  Sometimes, I just squeeze the legs.  Sometimes, the abs.  Sometimes, every muscle in my body.  Repeat that ten times in a row, and you might be surprised by the workout.
Workout Summary:
  1. pec dec 8 x 13
  2. seated rows 12 x 11
  3. pec dec 10 x 9
  4. seated rows 13 x 9
  5. pec dec 11 x 8
  6. seated rows 14 x 8
  7. iso-squeeze w/ dumbbell 10 x 8
  8. iso-squeeze w/o weights 10
  9. smith shoulder press 10 x 8
  10. lateral pull down (behind the neck) 10 x 12
  11. iso-squeeze w/ dumbbell 10 x 8
  12. iso-squeeze w/o weight 10
  13. smith shoulder press 10 x 8
  14. lateral pull down (behind the neck) 11 x 11
  15. iso-squeeze w/ dumbbell 10 x 8
  16. iso-squeeze w/o weight 10
  17. smith shoulder press 10 x 8
  18. lateral pull down (behind the neck) 12 x 11
  19. hammer incline chest press 50 x 17
  20. lateral pull down (front of the neck) 12 x 12
  21. hammer incline chest press 80 x 12
  22. lateral pull down (front of the neck) 13 x 11
  23. hammer incline chest press 100 x 9
  24. lateral pull down (front of the neck) 13 x 8
  25. cable flyes 5 x 15
  26. dumbbell reverse flyes 2 x 12
  27. iso-squeeze no weight 10
  28. cable flyes 6 x 14
  29. dumbbell reverse flyes 3 x 10
  30. iso-squeeze no weight 10
  31. cable flyes 7 x 13
  32. dumbbell reverse flyes 3 x 12
  33. iso-squeeze no weight 10