Tuesday, January 29, 2013

Gym Diary: Wednesday, January 30, 2013

     Hey!  I'm 55.  I guess I shouldn't be acting like this, huh!

     As a favor for my boss, I won't be working out on tomorrow.  That's okay, I could use a rest day.


      I made today's workout with opposites: a pushing routine followed by a pulling routine hitting muscles in the same body area.  I enjoyed it!





     Workout Summary:

  1. pec dec 10 x 10
  2. seated rows 12 x 10
  3. pec dec 10 x 10
  4. seated rows 12 x 10
  5. pec dec 10 x 9
  6. seated rows 12 x 10
  7. hammer incline chest press 100 x 11
  8. cable rows (pull down at 45 degree angle) 12 x 20
  9. hammer incline chest press 100 x 9
  10. cable rows 14 x 17
  11. hammer incline chest press 100 x 9
  12. cable rows 16 x 13
  13. smith machine shoulder press 15 x 7
  14. lateral pull downs back of neck 13 x 8
  15. smith machine shoulder press 10 x 8
  16. lateral pull downs back of neck 13 x 9
  17. smith machine shoulder press 10 x 8
  18. lateral pull downs back of neck 13 x 9
  19. chest squeeze (squeeze, hold, relax) 10
  20. smith machine military press 10 x 8
  21. lateral pull downs front of neck 13 x 8
  22. chest squeeze 10
  23. smith machine military press 10 x 8
  24. lateral pull downs front of neck 13 x 9
  25. chest squeeze 10
  26. smith machine military press 10 x 8
  27. lateral pull downs front of neck 13 x 8
  28. flat bench barbell chest press 50 x 9
  29. flye machine reverse flyes 6 x 9
  30. flat bench barbell chest press 50 x 7
  31. flye machine reverse flyes 6 x 9
  32. flat bench barbell chest press 50 x 7
  33. flye machine reverse flyes 6 x 10