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