Saturday, April 13, 2013

Workout Summary for Saturday, April 13, 2013


     Within the next two months, I'll be leaving South Korea and going to Mt. Airy, Georgia where my parents live.  While visiting there during my 2012 Christmas vacation, I noticed a couple gyms in the area.  I contacted one via. the internet, but they told me I would have to visit them before they would share information about their fees with me.  I guess they want to do the sales talk routine (that I've heard so many time at so many other places).  Hopefully, I'll be able to continue my workouts without a lot of interruption.













Workout Summary:
  1. leg extensions 8 x 16
  2. rope cable arm curls 5 x 20
  3. leg extensions 9 x 15
  4. rope cable arm curls 7 x 18
  5. leg extensions 10 x 13
  6. rope cable arm curls 8 x 19
  7. leg extensions 11 x 12
  8. rope cable arm curls 9 x 18
  9. leg extensions 12 x 10
  10. rope cable arm curls 10 x 16
  11. leg curls 7 x 17
  12. lateral pull downs 10 x 15
  13. rope cable push downs 7 x 21
  14. leg curls 8 x 13
  15. lateral pull downs 11 x 15
  16. rope cable push downs 9 x 17
  17. leg curls 9 x 9
  18. lateral pull downs 12 x 12
  19. rope cable push downs 10 x 15
  20. leg curls 10 x 4
  21. lateral pull downs 13 x 11
  22. rope cable push downs 12 x 13
  23. decline crunches 17
  24. side bends 25 x 17 all left, then all right
  25. hanging knee crunches 10
  26. seated rotational 25 right, then 25 left
  27. floor leg raises 15
  28. swiss double crunches 15
  29. decline crunches 17
  30. side bends 25 x 15 all left, then all right
  31. hanging knee crunches 10
  32. seated rotationals 25 right, 25 left
  33. floor leg raises 15
  34. swiss double crunches 20
  35. decline crunches 17
  36. side bends 25 x 17 all left, then all right
  37. hanging knee crunches 20
  38. seated rotationals 25 right, 25 left
  39. floor leg raises 15
  40. swiss double crunches 30
  41. decline crunches 17
  42. side bends 25 x 17 all left, then all right
  43. hanging knee crunches 10
  44. seated rotationals 25 right, 25 left
  45. floor leg raises 20
  46. swiss double crunches 24
  47. incline chest dumbbell presses 25 (ea) x 14
  48. flat bench chest barbell press 30 x 18
  49. hammer machine incline chest press 70 x 17
  50. incline chest dumbbell presses 25 x 12
  51. flat bench chest barbell press 50 x 16
  52. hammer machine incline chest press 90 x 13
  53. incline chest dumbbell presses 25 x 13
  54. flat bench chest barbell press 60 x 9
  55. hammer machine incline chest press 100 x 11
  56. incline chest dumbbell presses 25 x 11
  57. flat bench chest barbell press 60 x 9
  58. hammer machine incline chest press 100 x 11
  59. upright cable chest flyes (downward) 5 x 10
  60. double crunches on a bench 20
  61. upright cable chest flyes 5 x 20
  62. double crunches 20
  63. upright cable chest flyes 5 x 20
  64. double crunches 20
  65. upright cable chest flyes 5 x 18
  66. double crunches 20
  67. cable forward chest flyes 5 x 30
  68. small swiss ball seated twists 32
  69. cable forward chest flyes 7 x 20
  70. small swiss ball seated twists 36
  71. cable forward chest flyes 9 x 15
  72. small swiss ball seated twists 36
  73. cable forward chest flyes 11 x 9
  74. small swiss ball seated twists 36
  75. squats 20 x 15
  76. calves raises 20 x 25
  77. dumbbell hammer curls 12 x 10
  78. rope triceps extensions 5 x 30
  79. squats 30 x 11
  80. calves raises 30 x 22
  81. dumbbell hammer curls 12 x 12
  82. rope triceps extensions 9 x 14
  83. squats 40 x 10
  84. calves raises 40 x 19
  85. dumbbell hammer curls 12 x 13
  86. rope triceps extensions 12 x 13
  87. squats 50 x 8
  88. calves raises 50 x 21
  89. dumbbell hammer curls 12 x 11
  90. rope triceps extensions 12 x 11