Tuesday, July 23, 2013

I'm enjoying my work outs and picture taking!


     I've not had internet connection in the home, so I've not been able to keep this current.  Instead of trying to post all my workout summaries today, I will mention a few highlights of my workouts.
  • I've got my waistline down to 31 inches.  That means when I try on pants at a store, those with 31 inch waistline fit me best.  That's the size that fit me best when I graduated from high school.  I'm totally cool with that.
  • I've got my weight to about 153 lbs.  The range I like best is between 150 - 165.  I've been very please with my weight these days.
  • The other day I was able to use 140 lbs (two dumbbells of 70 lbs ea) to do ten reps of flat bench presses.  It was tough getting those dumbbells up in the air to starting position, but I was able to do it.  It felt great doing the ten reps.  It felt GREAT having finished them.
  • I'm still getting used to the gym.  Recently, I moved from South Korea to Habersham County, Georgia.  I can use this gym 24/7, and it has quite a collection of equipment I've enjoyed using.

















Thursday, July 11, 2013

Gym Diary for Wednesday, July 10, 2013

     I walked through the gym door thinking I was going to do leg, lower back, and arm exercises.  I decided to postpone arm exercises to the next workout.







Workout Summary

  1. lower back machine 140 x 15
  2. side crunches 35 / 35
  3. lower back machine 140 x 15
  4. side crunches 40 / 40
  5. lower back machine 140 x 15
  6. side crunches 45 / 45
  7. hammer leg press 180 x 15
  8. straight leg raises 20
  9. hammer leg press 270 x 11
  10. straight leg raises 20
  11. hammer leg press 360 x 11
  12. straight leg raises 21
  13. cable butt blast 50 x 25 / 25
  14. seated straight leg raises 13
  15. cable butt blast 80 x 20/20
  16. seated straight leg raises 13
  17. cable butt blast 100 x 10/10
  18. seated straight leg raises 15
  19. abs machine 125 x 9
  20. 125 x 9
  21. 125 x 13
  22. hip abduction 125 x 13
  23. 140 x 12
  24. 145 x 9
  25. leg extensions 125 x 10
  26. 125 x 9
  27. 125 x 8
  28. leg curls 50 x 18
  29. 65 x 16
  30. 80 x 6
  31. 50 x 11













Wednesday, July 10, 2013

My Date with Gym, Tuesday, July 9, 2013

Workout Summary


  1. chin ups (assisted) -65 x 8
  2. -65 x 8
  3. -65 x 8
  4. parallel bar dips 0 x 8
  5. 0 x 10
  6. 0 x 10
  7. lateral pull downs 95 x 8
  8. 95 x 10
  9. 95 x 10
  10. Overhead hammer press 50 x 15
  11. 70 x 14
  12. 70 x 13
  13. scissor crunches 20
  14. 20
  15. 17
  16. dumbbell rows 25 x 10/10
  17. 25 x 10/10
  18. 25 x 10/10
  19. incline bench crunches 20
  20. 24
  21. 23
  22. chest incline hammer press 90 x 16
  23. 140 x 10
  24. 190 x 8
  25. floor crunches (straight legs on the floor) 33
  26. 35
  27. 35











My date with Gym on Saturday, July 6


  1. Cable rope curls 70 x 16
  2. 70 x 13
  3. 70 x 13
  4. 70 x 13
  5. triceps cable push downs 70 x 17
  6. 90 x 10
  7. 100 x 9
  8. 110 x 8
  9. chest flat bench barbell press 90 x 12
  10. 110 x 9
  11. 110 x 8
  12. 130 x 6
  13. calves press 90 x 10
  14. 90 x 11
  15. 90 x 11
  16. 90 x 11
  17. suspended leg raises 9
  18. 9
  19. 9
  20. 9
  21. pec dec 65 x 15
  22. 80 x 9
  23. 80 x 9
  24. 80 x 9
  25. hip abduction 155 x 10
  26. 155 x 10
  27. 155 x 10
  28. 155 x 10
  29. standing arm dumbbell curls 40/40 x 5/5
  30. 35/35 x 7/7
  31. 35/35 x 7/7
  32. chest incline dumbbell press 40/40 x 13
  33. 45/45 x 12
  34. 50/50 x 10
  35. floor straight leg raises 20
  36. 20
  37. floor bent knee crunches 32
  38. 35




Saturday, July 6, 2013

These guys and I are getting along just fine!











     Once, while no one else was at the gym, I took advantage of some of the mirrors there!