Thursday, May 23, 2013

Gym Diary: Thursday, May 23, 2013


     I asked the gym master if I could get a reading from his body composition analyzing machine.  I don't how much faith I should put into such machines.  Still, it was a free thing, and I was curious.  Its readout said that my body fat was 11 %  and muscles made up 50% of my body weight of 72.5 kg.  At 55.5 years of age, I guess I'm okay.



Workout Summary:
  1. twists seated on a Swiss ball 50/50
  2. crunches calves on Swiss 40
  3. standing side bends 23 x 20/20
  4. twists seated on a Swiss ball 50/50
  5. crunches calves on Swiss 46
  6. standing side bends 23 x 23/23
  7. twists seated on a Swiss ball 50/50
  8. crunches calves on Swiss 47
  9. standing side bends 23 x 23/23
  10. leg extensions 9 x 12
  11. plank (shins on Swiss) 82 seconds
  12. leg curls 9 x 10
  13. leg extensions 9 x 13
  14. plank 90 seconds
  15. leg curls 9 x 10
  16. leg extensions 10 x 12
  17. plank 90 seconds
  18. leg curls 9 x 10
  19. inverted rows 12
  20. chest flat bench barbell press 60 x 10
  21. Swiss Pike Peak 10
  22. inverted rows 12
  23. chest flat bench barbell press 70 x 7
  24. Swiss Pike Peak 11
  25. inverted rows 12
  26. chest flat bench barbell press 65 x 9
  27. Swiss Pike Peak 11
  28. chest flat bench 60 x 9
  29. biceps alternating curls 18 x 8
  30. Swiss crunches 12
  31. chest flat bench 60 x 9
  32. biceps alternating curls 18 x 8
  33. Swiss crunches 16
  34. chest flat bench 60 x 10
  35. biceps alternating curls 18 x 8
  36. Swiss crunches 12
  37. chest flye machine 8 x 23
  38. 11 x 15
  39. 13 x 12