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