Gym and Coffee on Wednesday, May 8, 2013

     That's instant coffee in the jug.  I added more water after I drank it to half empty.

     I spent most of my gym time at that squat rack and at this bench.  

Workout Summary:

1. dead lifts 20 x 15
2. standing twists 100
3. alternating side bends 100
4. dead lifts 20 x 20
5. standing twists 100
6. alternating side bends 100
7. dead lifts 20 x 25
8. standing twists 100
9. alternating side bends 100
10. bent over rows 20 x 13
11. weightless squats 20
12. front plate lift 15 x 10
13. lying plate pull over 15 x 20
14. lying plate push up 15 x 20
15. bent over rows 20 x 15
16. weightless squats 20
17. front plate lifts 15 x 15
18. lying plate pull over 15 x 20
19. lying plate push up 15 x 25
20. bent over rows 20 x 16
21. weightless squats 25
22. front plate lifts 15 x 15
23. lying plate pull over 15 x 20
24. lying plate push up 15 x 20
25. crunches (calves on a bench) 45
26. plate good mornings 15 x 20
27. seated twists 100
28. seated side bends 100
29. crunches 50
30. barbell good mornings 20 x 12
31. seated twists 100
32. seated side bends 100
33. crunches 50
34. barbell good mornings 20 x 15
35. seated twists 100
36. seated side bends 100
37. barbell lunges left 20 x 14
38. barbell lunges right 20 x 14
39. bench crunches (feet flat on floor) 30
40. barbell lunges left 20 x 13
41. barbell lunges right 20 x 13
42. bench crunches 50
43. barbell lunges left 20 x 13
44. barbell lunges right 20 x 13
45. bench crunches 50
46. barbell calves raises 60 x 16
47. bench bicycle crunches 24
48. barbell calves raises 60 x 17
49. bench bicycle crunches 28
50. barbell calves raises 60 x 17
51. bench bicycle crunches 30