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