Gym Diary for Monday, May 20, 2013

See that horizontal bar behind the yellow ball?  I did some crunches by sitting my thighs on the ball, placing my feet under that bar, and then leaning back horizontal to the green mat.  I used my abs to bend forward.  The ball provide me with plenty of under support.  The crunches were challenging this way, but I enjoyed doing them, and I enjoyed the rush I got from doing each set.

     See that stick on the mat?  When I did straight leg raise crunches, I placed that stick in my hands which I extended straight behind (not under) my head.  My feet were just off the mat near the window.  Then, keeping my legs straight, I lifted my legs straight up and over my body toward the bench and returning to starting position, using my abs to control as much of the motion as possible.

     After doing that, I sat on the bench for some twists (holding the stick behind my neck).

      After each set of barbell presses, I used that same bench to do double crunches.

Workout Summary:

1. barbell half squats 40 x 12
2. crunches on Swiss 15
3. alternating dumbbell curls 12 x 12 / 12
4. barbell half squats 40 x 12
5. crunches on Swiss 15
6. alternating dumbbell curls 12 x 12 / 12
7. barbell half squats 40 x 12
8. crunches on Swiss 15
9. alternating dumbbell curls 12 x 12 / 12
10. bent over rows 35 x 10
11. straight leg raise crunches 20
12. seated twists 100
13. bent over rows 35 x 10
14. straight leg raise crunches 25
15. seated twists 100
16. bent over rows 35 x 11
17. straight leg raise crunches 25
18. seated twists 100
19. chest flat bench barbell presses 60 x 9
20. double crunches 15
21. straight arm cable pull downs 6 x 20
22. chest flat bench barbell presses 60 x 10
23. double crunches 15
24. straight arm cable pull downs 8 x 18
25. chest flat bench barbell presses 60 x 10
26. double crunches 15
27. straight arm cable pull downs 10 x 14
28. biceps machine preacher arm curls 11 x 8
29. chest flye machine 20 x 10
30. biceps machine preacher arm curls 11 x 9
31. chest flye machine 20 x 10
32. biceps machine preacher arm curls 11 x 8
33. chest flye machine 20 x 9