Saturday, March 2, 2013

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