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