Monday, March 25, 2013

Gym Diary: Tuesday, March 26, 2013

     Maybe there's another name for this exercise, but I've called them "dumbbell pick up."  With my feet at hip width apart and the dumbbell between my feet but next to the foot opposite of the hand I'll use, I bend down (keeping my back straight), pick up the dumbbell, return to upright position with the working arm going to my side.  I did one arm at a time for each set.




     Sometimes I use a narrower plate.  The wider plate is more difficult when doing front straight arm lifts.



Workout Summary:

  1. barbell squats 40  x 8
  2. side bends 30 x 15 (holding one dumbbell doing each side separately)
  3. reverse hip raise on Swiss 20
  4. barbell squats 40 x 9
  5. side bends 30 x 15 (left and right)
  6. reverse hip raise on Swiss 20
  7. barbell squats 40 x 8
  8. side bends 30 x 15
  9. reverse hip raise on Swiss 20
  10. barbell lunges 40 x 10 (ea. left and right)
  11. dumbbell pick up (one dumbbell, each side separately left and right) 30 x 10
  12. plank 70 seconds
  13. barbell lunges 40 x 8
  14. dumbbell pick up 30 x 10
  15. plank 70 seconds
  16. barbell lunges 40 x 8
  17. dumbbell pick up 30 x 10
  18. plank 70 seconds
  19. cable high chops 5 x 17 (ea. left and right separately)
  20. barbell plate front lift 15 x 6 (each side alternating)
  21. smith machine calves raise 60 x 15
  22. cable high chops 6 x 20
  23. barbell plate front lift 15 x 7
  24. smith calves raises 70 x 9
  25. cable high shops 7 x 17
  26. barbell plate front lift 15 x 6
  27. smith machine calves lift 70 x 11
  28. cable rope pulls (like good mornings) 7 x 20
  29. 12 x 14
  30. 13 x 15
  31. leg curls 9 x 8
  32. 9 x 8
  33. 9 x 8