Thursday, March 14, 2013

Gym Diary: Friday, March 15, 2013

      I am not going to the gym on this coming Saturday.  I've worked hard all week, so I deserve some recovery time.  


Workout Summary:

  1. cable flyes 7 x 15
  2. alternating dumbbell curls 10 x 10
  3. cable flyes 9 x 19
  4. alternating dumbbell curls 10 x 12
  5. cable flyes 9 x 13
  6. alternating dumbbell curls 12 x 11
  7. cable flyes 10 x 15
  8. alternating dumbbell curls 12 x 11
  9. squats 30 x 10
  10. scissor crunches 20
  11. squats 30 x 10
  12. scissor crunches 20
  13. squats 50 x 8
  14. scissor crunches 20
  15. squats 60 x 8
  16. scissor crunches 17
  17. smith machine incline chest press 60 x 10
  18. barbbell calves raises 60 x 16
  19. alternating dumbbell hammer curls 18 x 7
  20. smith machine incline chest press 50 x 8
  21. barbell calves raises 70 x 15
  22. alternating dumbbell hammer curls 18 x 7
  23. smith machine incline chest press 55 x 8
  24. barbell calves raises 75 x 18
  25. alternating dumbbell hammer curls 18 x 7
  26. smith machine incline chest press 55 x 8
  27. barbell calves raises 75 x 16
  28. alternating dumbbell hammer curls 18 x 7
  29. flat bench chest press 60 x 7
  30. overhead triceps extensions 12 x 11
  31. crunches (calves on Swiss) 30
  32. flat bench chest press 60 x 8
  33. overhead triceps extensions 12 x 10
  34. crunches 30
  35. flat bench chest press 60 x 8
  36. overhead triceps extensions 12 x 10
  37. crunches 34
  38. flat bench chest press 60 x 7
  39. overhead triceps extensions 12 x 10
  40. crunches 35