Tuesday, April 23, 2013

Gym Diary: Wednesday, April 24, 2013


     The kind manager of the gym let me know that I can renew my gym membership on tomorrow.  That will be the last time that I renew (I'm returning to the USA in June).








Workout Summary:
  1. flat bench chest press 30 x 17
  2. bent bar cable triceps press 9 x 14
  3. bent over shoulder dumbbell flyes 4 x 12
  4. flat bench chest press 30 x 16
  5. bent bar cable triceps press 9 x 17
  6. bent over shoulder dumbbell flyes 4 x 15
  7. flat bench chest press 30 x 17
  8. bent bar cable triceps press 9 x 18
  9. bent over shoulder dumbbell flyes 4 x 17
  10. flat bench chest press 60 x 9
  11. bent bar cable triceps press 11 x 13
  12. bent over shoulder dumbbell flyes 5 x 15
  13. flat bench chest press 60 x 9
  14. bent bar cable triceps press 13 x 14
  15. bent over shoulder dumbbell flyes 5 x 13
  16. flat bench chest press 60 x 9
  17. bent bar cable triceps press 15 x 12
  18. bent over shoulder flyes 6 x 10
  19. push ups 15
  20. dumbbell rows 14 x 14 (all left then all right)
  21. floor leg raises 20
  22. push ups 15
  23. dumbbell rows 14 x 14
  24. floor leg raises 20
  25. push ups 15
  26. dumbbell rows 14 x 14
  27. floor leg raises 20
  28. push ups 15
  29. dumbbell rows 14 x 14
  30. floor leg raises 20
  31. mid cable flyes 6 x 18
  32. alternating dumbbell arm curls 12 x 9
  33. mid cable flyes 6 x 20
  34. alternating dumbbell arm curls 12 x 11
  35. mid cable flyes 7 x 17
  36. alternating dumbbell arm curls 12 x 12
  37. mid cable flyes 8 x 15
  38. alternating dumbbell arm curls 12 x 12
  39. high cable flyes (cross overs) 5 x 18
  40. alternating dumbbell arm  curls 12 x 12
  41. high cable flyes 6 x 18
  42. alternating dumbbell arm curls 12 x 13
  43. high cable flyes 7 x 16
  44. alternating dumbbell arm curls 12 x 13
  45. high cable flyes 8 x 13
  46. alternating dumbbell arm curls 12 x 13