Gym Diary for Saturday, March 2, 2013

     It was a 3-day weekend because Friday was a national holiday in South Korea, so the gym was closed.  Also, I agreed to meet with my co-teachers early on Monday so that we could do some promotional work for our school.  That meant that I would not go to the gym on Monday.  That meant I could workout a little more and have Sunday and Monday to rest and recover. I decided I would enjoy a longer workout session on Saturday, and that's what I did.  I had the whole gym to myself pretty much, and there was no reason to hurry.   

     Something else I did, that I've not done since a long time ago, was put a little instant coffee into my water bottle.  

Workout Summary:

1. cable rope triceps extensions 5 x 15
2. straight arm pull downs 5 x 15
3. cable high chops 5 x 15 (left and right)
4. cable biceps curls 3 x 15 (left and right)
5. cable rope triceps extensions 5 x 15
6. straight arm pull downs 5 x 15
7. cable high chops 5 x 15 (left and right)
8. cable biceps curls 3 x 15 (left and right)
9. cable rope triceps extensions 5 x 20
10. straight arm pull downs 5 x 20
11. cable high chops 5 x 20 (left and right)
12. cable biceps curls 3 x 15 (left and right)
13. incline crunches 25
14. smith machine incline chest press 20 x 10
15. straight arm pull downs (bent knees) 6 x 15
16. cable biceps curls 4 x 13 (left and right)
17. incline crunches 25
18. smith machine incline chest press 30 x 11
19. straight arm pull downs (bent knees) 7 x 12
20. cable biceps curls 5 x 12 (left and right)
21. incline crunches 35
22. smith machine incline chest press 40 x 9
23. straight arm pull downs (bent knees) 8 x 14
24. cable biceps curls 6 x 12 (left and right)
25. smith machine incline chest press 50 x 8
26. straight arm pull downs (knees bent) 9 x 14
27. cable biceps curls 7 x 8 (left and right)
28. incline crunches (with 7 kg dumbbell in each hand) x 18
29. incline dumbbell pull over 7 x 15
30. flat bench chest press 40 x 11
31. incline crunches 7 x 20
32. incline dumbbell pull overs 7 x 17
33. flat bench chest press 60 x 9
34. incline crunches 7 x 20
35. incline dumbbell pull overs 7 x 17
36. flat bench chest press 60 x 9
37. flat bench est press 60 x 9
38. seated rows 11 x 12
39. straight bar triceps push downs 13 x 12
40. crunches on Swiss 25
41. dumbbell curls (elbow on knee) 14 x 7 (left and right)
42. seated rows 12 x 12
43. straight bar triceps push downs 14 x 13
44. crunches on Swiss 30
45. dumbbell curls 14 x 8
46. seated rows 13 x 9
47. straight bar triceps push downs 15 x 12
48. crunches on Swiss 30
49. dumbbell arm curls 14 x 7
50. seated rows 14 x 9
51. straight bar triceps push downs 16 x 10
52. crunches on Swiss 30
53. dumbbell arm curls 14 x 7 (left and right)
54. front lateral pull downs 13 x 9
55. cable flyes 5 x 17
56. dead lifts 30 x 9
57. front lateral pull downs 14 x 8
58. cable flyes 7 x 11
59. dead lifts 40 x 10
60. front lateral pull downs
61. cable flyes 10 x 9
62. dead lifts 50 x 8