Monday, February 18, 2013

Gym Diary: Tuesday, February 19, 2013



      I had never done "front squats" before.  When doing front squats, you hold the bar in front of your neck and kinda resting on your chest.  However, I found that I depended on my hands and arms more than I imagined, so they were more difficult than I thought.  I wasn't able to use much weight.  I did them using a Smith machine pictured above.
 Workout Summary:

  1. front squats 20 x 6
  2. 10 x 10
  3. 10 x 8
  4. 10 x 8
  5. leg curls 7 x 15
  6. seated rows 9 x 14
  7. leg curls 7 x 14
  8. seated rows 9 x 15
  9. leg curls 7 x 14
  10. seated rows 8 x 15
  11. leg curls 7 x 12
  12. seated rows 8 x 16
  13. Smith machine barbell squats 20 x 9
  14. front lateral pull downs 8 x 18
  15. barbell squats 20 x 9
  16. front lateral pull downs 9 x 18
  17. barbell squats 20 x 9
  18. front lateral pull downs 10 x 14
  19. barbell squats 20 x 10
  20. front lateral pull downs 11 x 12
  21. good morning pull ups 30 x 8
  22. floor leg raises 15
  23. good morning pull ups 30 x 9
  24. floor leg raises 15
  25. good morning pull ups 30 x 9
  26. floor leg raises 15
  27. good morning pull ups 30 x 10
  28. floor leg raises 15
  29. back lateral pull downs 9 x 14
  30. leg extensions 8 x 10
  31. back lateral pull downs 9 x 16
  32. leg extensions 8 x 11
  33. back lateral pull downs 10 x 14
  34. leg extensions 8 x 13
  35. back lateral pull downs 10 x 14
  36. leg extensions 8 x 13
  37. cable straight arm pull downs 7 x 13
  38. dumbbell shoulder flyes 4 x 11
  39. cable straight arm pull downs 8 x 13
  40. dumbbell shoulder flyes 4 x 12
  41. cable straight arm pull downs 9 x 10
  42. dumbbell shoulder flyes 4 x 13
  43. cable straight arm pull downs 10 x 10
  44. dumbbell shoulder flyes 4 x 13