Sunday, May 5, 2013

Gym Diary for Saturday, May 4, 2013



Workout Summary:
  1. chest machine 6 x 16
  2. 8 x 12
  3. 9 x 12
  4. cable rope arm curls 6 x 20
  5. bent bar cable triceps push downs 7 x 28
  6. scissor crunches 17
  7. cable rope arm curls 8 x 18
  8. bent bar cable triceps push downs 9 x 20
  9. scissor crunches 18
  10. cable rope arm curls 10 x 16
  11. bent bar cable triceps push downs 11 x 17
  12. scissor crunches 19
  13. bent over barbell rows 20 x 15
  14. alternating crunches 40
  15. standing triceps extensions 10 x 12
  16. bent over barbell rows 20 x 15
  17. alternating crunches 40
  18. standing triceps extensions 10 x 15
  19. bent over barbell rows 20 x 17
  20. alternating crunches 40
  21. standing triceps extensions 10 x 15
  22. bent over barbell rows 20 x 15
  23. alternating crunches 40
  24. standing triceps extensions 10 x 17
  25. flat bench barbell chest press 30 x 12
  26. crunches on the bench 40
  27. standing twists (stick behind my neck) 100
  28. flat bench barbell chest press 30 x 15
  29. crunches on the bench 40
  30. standing twists 100
  31. flat bench barbell chest press 30 x 15
  32. crunches on the bench 40
  33. standing twists 100
  34. flat bench barbell chest press 30 x 16
  35. crunches on the bench 40
  36. standing twists 100
  37. rotary torso machine 6 x 20 / 20
  38. lateral pull downs 10 x 13
  39. rotary machine 6 x 20 / 20
  40. lateral pull downs 10 x 12
  41. rotary machine 6 x 20 / 20
  42. lateral pull downs 10 x 12
  43. rotary machine 6 x 20 / 20
  44. lateral pull downs 10 x 12
  45. flye machine 17 x 14
  46. cable straight arm pull downs 7 x 16
  47. flye machine 17 x 13
  48. cable straight arm pull downs 7 x 14
  49. flye machine 17 x 14
  50. cable straight arm pull downs 7 x 14
  51. flye machine 17 x 14
  52. cable straight arm pull downs 7 x 14