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