Thursday, April 18, 2013

Gym Diary: Friday, April 19, 2013


     On Saturday, I will enjoy a long work out when I will do squat, back, chest, and arm routines.  So, I decided to use Friday as a core and warm up day for that.  I left the gym feeling pretty good!









Workout Summary:
  1. seated rows 7 x 21
  2. 8 x 17
  3. 9 x 16
  4. leg extensions 8 x 18
  5. 9 x 13
  6. 10 x 12
  7. push ups 17
  8. leg curls 12 x 14
  9. push ups 18
  10. leg curls 7 x 17
  11. push ups 17
  12. leg curls 7 x 14
  13. lateral pull downs 12 x 14
  14. standing push ups 8 x 15
  15. lateral pull downs 12 x 12
  16. standing push ups 8 x 15
  17. lateral pull downs 12 x 12
  18. standing push ups 8 x 15
  19. bent over rows 40 x 7
  20. seated twists (stick behind the neck) 80
  21. standing side bends 20
  22. standing bent over twists 20
  23. bent over rows 30 x 11
  24. seated twists 100
  25. standing side bends 40
  26. standing bent over twists 30
  27. bent over rows 30 x 13
  28. seated twists 100
  29. standing side bends 40
  30. standing bent over twists 50
  31. rotary machine right 6 x 12
  32. left 6 x 12
  33. right 6 x 18
  34. left 6 x 18
  35. right 6 x 10
  36. left 6 x 20
  37. right 6 x 20
  38. left 6 x 20
  39. right 6 x 20
  40. left 6 x 20
  41. cable side bends right 12 x 20
  42. left 12 x 20
  43. right 12 x 20
  44. left 12 x 20
  45. right 12 x 20
  46. left 12 x 20
  47. right 12 x 20
  48. left 12 x 20
  49. standing upright twists 60
  50. 60
  51. 60