Wednesday, May 8, 2013

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