Tuesday, April 30, 2013

Gym Diary: Wednesday, May 1, 2013



Workout Summary:
  1. barbell calves raises 30 x 30
  2. crunches left ankle on right knee 20 / right ankle of left knee 20
  3. hip push up 50
  4. barbell calves raises 60 x 24
  5. crunches 20 / 20
  6. hip push up 50
  7. barbell calves raises 70 x 20
  8. crunches 20 / 20
  9. hip push up 50
  10. seated rows 12 x 14
  11. leg extensions 10 x 12
  12. seated rows 12 x 11
  13. leg extensions 10 x 12
  14. seated rows 12 x 11
  15. leg extensions 10 x 11
  16. leg curls 9 x 9
  17. 9 x 8
  18. 9 x 8
  19. lateral pull downs 11 x 13
  20. 13 x 8
  21. 14 x 8
  22. dead lifts 20 x 12
  23. floor leg raises 20 
  24. dead lifts 40 x 12
  25. floor leg raises 20
  26. dead lifts 50 x 9
  27. floor leg raises 20
  28. rowing crunches (stick behind my neck) 20 forward, 20 reverse
  29. reverse hip raise 20
  30. rowing crunches 20 / 20
  31. reverse hip raises 21
  32. rowing crunches 21 / 21
  33. reverse hip raises 19














Monday, April 29, 2013

Gym Diary: Tuesday, April 30, 2013


     I don't mind being naked when guys are in the locker room (I've gotten very used to that while living in South Korea).  But I don't like being in the locker room when it is very crowded, because moving around can become cumbersome.  Because I knew the locker room was crowded, I threw in a few extra sets of exercises (waiting on the locker room to clear out a bit).

Workout Summary:
  1. double crunches 23
  2. flat bench chest press 30 x 20
  3. double crunches 23
  4. flat bench chest press 30 x 17
  5. double crunches 20
  6. flat bench chest press 50 x 11
  7. double crunches 20
  8. flat bench chest press 60 x 9
  9. double crunches 20
  10. flat bench chest press 70 x 6
  11. double crunches 20
  12. flat bench chest press 75 x 2
  13. preacher bar arm curls 20 x 8
  14. standing twist (stick behind my neck) 100
  15. incline chest dumbbell flyes 20ea x 15
  16. incline chest dumbbell pull over 20 (one) x 10
  17. bicycle crunches on incline bench 30
  18. preacher bar arm curls 20 x 9
  19. standing twists 100
  20. incline chest dumbbell flyes 20  x 15
  21. incline hest dumbbell pull overs 20 x 10
  22. bicycle crunches 35
  23. preacher bar arm curls 20 x 10
  24. standing twists 100
  25. incline chest dumbbell pull overs 20 x 10
  26. bicycle crunches 36
  27. parallel bar dips 12
  28. side bends (stick behind my neck) 20 each side
  29. good mornings (stick behind my neck) 20
  30. parallel bar dips 13
  31. side bends 20
  32. good mornings 20
  33. parallel bar dips 13
  34. side bends 20
  35. good mornings 20
  36. cable rope arm curls 7 x 18
  37. cable bent arm triceps push downs 11 x 16
  38. bent knee crunches (feet on a wall) 36
  39. cable rope arm curls 9 x 15
  40. cable bent arm triceps push downs 13 x 14
  41. bent knee crunches 36
  42. cable rope arm curls 11 x 9
  43. cable bent bar push downs 15 x 10
  44. bent knee crunches 40
  45. flye machine 20 x 10
  46. 20 x 10
  47. 20 x 9
  48. standing shoulder flyes 4 x 20
  49. simultaneous dumbbell curls 4 x 20
  50. seated leg raises 13 standing should flyes 4 x 20
  51. simultaneous dumbbell curls 4 x 20
  52. seated leg raises
  53. standing should flyes 4 x 20
  54. simultaneous dumbbell curls 4 x 20
  55. seated leg raises 16
  56. pec dec 7 x 17
  57. 9 x 10
  58. 10 x 7









Sunday, April 28, 2013

My camera and me in the locker room!





Gym Diary: Saturday, April 27, 2013

Workout Summary:

  1. dumbbell flyes 5 (each hand) x 20
  2. dumbbell pull overs 5 (each hand x 20
  3. double crunches 20
  4. dumbbell flyes 7 x 20
  5. dumbbell pull overs 7 x 20
  6. double crunches 20
  7. dumbbell flyes 9 x 20
  8. dumbbell pull overs 9 x 20
  9. double crunches 20
  10. leg extensions 9 x 14
  11. standing twists (stick behind neck) 100
  12. weightless squats (stick behind neck) 20
  13. alternating side bends 40
  14. standing twists 100
  15. weightless squats 20
  16. alternating side bends 50
  17. standing twists 100
  18. weightless squats 20
  19. alternating side bends 40
  20. incline dumbbell flyes 10 x 20
  21. incline dumbbell pull overs (10 ea) x 10
  22. bicycle crunches 20
  23. incline dumbbell flyes 12 x 20
  24. incline dumbbell pull overs 12 x 20
  25. bicycle crunches 30
  26. incline dumbbell flyes 18 x 17
  27. incline dumbbell pull overs (one dumbbell) 18 x 18
  28. bicycle crunches 26
  29. leg curls 8 x 12
  30. lateral pull downs 12 x 11
  31. leg curls 8 x 11
  32. lateral pull downs 12 x 10
  33. leg curls 8 x 12
  34. lateral pull downs 12 x 12
  35. bent over cable chest push downs 6 x 17
  36. 8 x 18
  37. 9 x 11
  38. standing cable chest push downs 6 x 14
  39. 8 x 13
  40. 8 x 12 


Thursday, April 25, 2013

Gym Diary: Friday, April 26, 2013





Workout Summary:

  1. seated rows 8 x 18
  2. 10 x 15
  3. 12 x 9
  4. 13 x 9
  5. seated alternating dumbbell curls 18 x 7
  6. seated twists 50 left, 50 right (not alternating)
  7. weightless good mornings (stick behind my neck) 20
  8. side bends 20 left, 20 right (not alternating)
  9. bent over twists 20 left, 20 right (not alternating
  10. seated alternating dumbbell curls 18 x 8
  11. seated twists 50 left, 50 right
  12. weightless good mornings 20
  13. side bends 20 left, 20 right
  14. bent over twists 20 left, 20 right
  15. seated alternating dumbbell curls 18 x 8
  16. seated twists 50 left, 50 right
  17. weightless good mornings 20
  18. side bends 20 left, 20 right
  19. bent over twists 20 left, 20 right
  20. alternating dumbbell curls 18 x 8
  21. seated twists 50 left, 50 right
  22. weightless good mornings 20
  23. side bends 20 left, 20 right
  24. bent over twists 20 left, 20 right
  25. flat bench chest press 50 x 12
  26. double crunches 15
  27. flat bench chest press 50 x 12
  28. double crunches 18
  29. flat bench chest press 50 x 12
  30. double crunches 20
  31. flat bench chest press 50 x 14
  32. double crunches 20
  33. standing preacher curls 20 x 8
  34. 20 x 8
  35. 20 x 8
  36. 20 x 8
  37. hammer machine flat chest press 90 x 14
  38. seated leg raises 14
  39. hammer machine flat chest press 110 x 9
  40. seated leg raises 17
  41. hammer machine flat chest press 110 x 10
  42. seated leg raises 17
  43. hammer machine flat chest press 110 x 9
  44. seated leg raises 17
  45. cable rope arm curls 7 x 18
  46. 8 x 17
  47. 9 x 12
  48. 10 x 10

After the workout

          I intend to enjoy a long session on Saturday.

Before the workout

      I put some chopped chicken and green peppers inside the omelet.  On the side, I ate two slices of toasted bread spread with peanut butter.


Wednesday, April 24, 2013

Gym Diary: Thursday, April 25, 2013


          I'm thinking that I'm going to study nursing or cosmotology after I return to the USA in June.  So far, I'm voting more for cosmotology.  I read there is a weight room at the school, but I've seen no pictures of it.  








Workout Summary
  1. leg extensions 8 x 17
  2. pec deck 4 x 20
  3. leg extensions 9 x 14
  4. pec deck 6 x 22
  5. leg extensions 10 x 12
  6. pec deck 7 x 17
  7. leg extensions 11 x 11
  8. pec deck 7 x 19
  9. leg curls 8 x 13
  10. lateral pull downs 9 x 17
  11. leg curls 9 x 9
  12. lateral pull downs 13 x 12
  13. leg curls 9 x 9
  14. lateral pull downs 15 x 8 and 11 x 5
  15. leg curls 9 x 8
  16. lateral pull downs 11 x 8
  17. squats 30 x 11
  18. rotary machine 7 x 15 left, 7 x 15 right
  19. flye machine 13 x 18
  20. squats 30 x 11
  21. rotary machine 7 x 18 left, right
  22. flye machine 13 x 18
  23. squats 30 x 13
  24. rotary machine 7 x 18 left, right
  25. flye machine 13 x 18
  26. squats 30 x 12
  27. rotary machine 7 x 18 left, right
  28. flye machine 13 x 18
  29. barbell calves raises 30 x 20
  30. straight arm pull downs (cable) 6 x 22
  31. barbell calves raises 30 x 22
  32. straight arm pull downs 6 x 20
  33. barbell calves raises 30 x 24
  34. straight arm pull downs 6 x 19
  35. barbell calves raises 30 x 24
  36. straight arm pull downs 6 x 20
  37. barbell scissor squats 30 x 12
  38. bent knee crunches 30
  39. barbell scissor squats 30 x 18
  40. bent knee crunches 30
  41. barbell scissor squats 30 x 20
  42. bent knee crunches 33
  43. barbell scissor squats 30 x 18
  44. bent knee crunches 40


Assess

     I'm not into the showing the underwear thing, nor am I into showing pubes.  In fact I don't like seeing picture of guys showing either, but that's just me!  Anyway, I don't think I broke any modesty rules here.  I'm just trying to assess my use of workout time.  I think I've done ok.