Sunday, March 31, 2013

Gym Diary: Monday, April Fool's Day

     I walk about 1 km to get to the gym.  That's my warm up.  I walk the same getting back home.  That's my cool down.  





Workout Summary:
  1. cable side bends (all left, then all right) 11 x 20
  2. cable curls 8 x 12
  3. cable side bends 11 x 20
  4. cable curls 8 x 11
  5. cable side bends 11 x 20
  6. cable curls 8 x 12
  7. rope cable side swing 6 x 14 (all left, then all right) 
  8. dumbbell shrugs 23 x 10
  9. rope cable side swing 6 x 11
  10. dumbbell shrugs 23 x 12
  11. rope cable side swing 6 x 16
  12. dumbbell shrugs 23 x 12
  13. alternating dumbbell curls 18 x 7
  14. bent knee crunches (calves on a bench) 40
  15. front straight arm dumbbell lifts 5 x 10 (simultaneously)
  16. alternating dumbbell curls 18 x 7
  17. bent knee crunches 41
  18. front straight arm dumbbell lifts 5 x 9
  19. alternating dumbbell curls 18 x 7
  20. bent knee crunches 45
  21. front straight arm dumbbell lifts 5 x 10
  22. preacher bar arm curls 20 x 10
  23. dumbbell straight arm side lifts 5 x 8
  24. preacher bar arm curls 20 x 9
  25. dumbbell straight arm side lifts 5 x 9
  26. preacher bar arm curls 20 x 10
  27. dumbbell straight arm side lifts 5 x 9
  28. seated rows 11 x 10
  29. scissor crunches 16
  30. seated rows 11 x 10
  31. scissor crunches 15
  32. seated rows 11 x 9
  33. scissor crunches 13