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