Tuesday, February 19, 2013

Gym Diary: Wednesday, February 20, 2013





 Workout Summary:

  1. flat bench press 30 x 20
  2. flat bench press 40 x 14
  3. flat bench press 50 x 10
  4. flat bench press 60 x 8
  5. alternating arm curls 12 x 11 (each arm)
  6. crunches on Swiss 6 x 17 (holding 3kg dumbbell in each hand)
  7. alternating arm curls 12 x 11
  8. crunches on Swiss 10 x 14
  9. alternating arm curls 12 x 11
  10. crunches on Swiss 10 x 16
  11. alternating arm curls 12 x 11
  12. crunches on Swiss 10 x 17
  13. Swiss plank 74 seconds
  14. Smith military press 10 x 8
  15. Swiss plank 68 seconds
  16. Smith military press 10 x 8
  17. Swiss plank 75 seconds
  18. Smith military press 10 x 8
  19. Swiss plank 75 seconds
  20. Smith military press 10 x 8
  21. crunches (calves on the ball) 10 x 25 (5 kg dumbbell in each hand)
  22. hammer incline chest press 60 x 10
  23. cable flyes 6 x 8
  24. crunches 10 x 23
  25. hammer incline chest press 80 x 10
  26. cable flyes 6 x 15
  27. crunches 10 x 30
  28. hammer incline chest press 100 x 9
  29. cable flyes 7 x 15
  30. crunches 10 x 27
  31. hammer incline chest press 100 x 10
  32. cable flyes 8 x 9
  33. crunches (no weight) 30
  34. cable triceps push downs 11 x 15
  35. crunches 37
  36. cable triceps push downs 11 x 12
  37. crunches 32
  38. cable triceps push downs 11 x 12
  39. crunches 36
  40. cable triceps push downs 11 x 11