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