Get Back In Shape

Get Back In Shape:

Gym Diary: Thursday, November 29, 2012

     I stuck to core exercises today to give my hands a rest, because I will need them tomorrow when I do a lot of pulling exercises.

Workout Summary:

1. barbell good mornings 20 x 16
2. plank roll out 10
3. floor crunches (ball between my knees) 20
4. barbell good mornings 40 x 12
5. plank roll out 10
6. floor crunches 20
7. barbell good mornings 40 x 11
8. plank roll out 10
9. floor crunches 20
10. barbell good mornings 40 x 12
11. plank roll out 10
12. floor crunches 20
13. hip cross overs (ball between knees) 10
14. reverse flyes (machine) 6 x 9
15. butt machine r.7 x 20
16. butt machine l. 7 x 20
17. rotary torso machine r. 7 x 14
18. rotary torso machine l. 7 x 14
19. hip cross overs 14
20. reverse flyes 6 x 11
21. butt machine r. 7 x 22
22. butt machine l.  7 x 22
23. rotary torso machine r. 7 x 20
24. rotary torso machine l.  7 x 20
25. hip cross overs 15
26. reverse flyes 6 x 10
27. butt machine r. 7 x 22
28. butt machine l.  7 x 22
29. rotary torso machine r. 7 x 20
30. rotary torso machine l. 7 x 20
31. hip cross overs 15
32. reverse flyes 6 x 10
33. butt machine r. 7 x 23
34. butt machine l. 7 x 23
35. rotary torso machine r. 7 x 20
36. rotary torso machine l. 7 x 20

Handsome!

up and running:

Beautiful!

Beautiful!

Gym Diary: Wednesday, November 28, 2012

     Sooner or later, it had to happen that I'd forget my iPhone, so I did not make any pictures at the gym today.  Well, it's not like I haven't posted enough pictures of exercise equipment at my gym.  

Workout Summary:

1. incline barbell chest press 20 x 15
2. 40 x 10
3. 60 x 6
4. 60 x 6
5. floor leg raises (small ball between ankles) 15
6. preacher bar arm curls 20 x 10
7. flat bench barbell chest press 60 x 9
8. triceps extensions 15 x 8
9. cable triceps push downs 10 x 10
10. floor leg raises 15
11. preacher bar arm curls 20 x 11
12. flat bench barbell chest press 70 x 7
13. triceps extensions 15 x 10
14. cable triceps push downs 12 x 11
15. floor leg raises 15
16. preacher bar arm curls 20 x 10
17. flat bench barbell chest press 70 x 6
18. triceps extensions 15 x 8
19. cable triceps push downs 12 x 12
20. floor leg raises 15
21. preacher bar arm curls 20 x 10
22. flat bench barbell chest press 70 x 6
23. triceps extensions 15 x 9
24. cable triceps push downs 14 x 12
25. seated dumbbell arm curls 20 x 5
26. seated leg raises (ball between ankles) 12
27. seated dumbbell arm curls 20 x 4
28. seated leg raises 12
29. seated dumbbell arm curls 20 x 4
30. seated leg raises 10
31. cable flyes 10 x 12
32. 10 x 12
33. 10 x 12
34. flye machine 20 x 8
35. 20 x 8
36. 20 x 8

Prepping for my lunch after my date with Gym!

Gym Diary: Tuesday, November 27, 2012

     I decided to focus today's workout on "lower back and down" or "waist-down" exercises.  I wanted to avoid using my hands.  I forgot about that when I decided to do dead-lifts, but I found that they didn't require too much strain on my hands and arms.

 Workout Summary:

1. barbell squats 40 x 11
2. 40 x 11
3. 40 x 11
4. 40 x 11
5. Calves raises 40 x 21
6. 60 x 12
7. 60 x 13
8. 60 x 14
9. barbell lunges left 20 x 10
10. right 20 x 10
11. left 20 x 9
12. right 20 x 9
13. left 40 x 8
14. right 40 x 8
15. left 60 x 8
16. right 60 x 8
17. barbell dead lifts 40 x 10
18. 40 x 10
19. 40 x 9
20. 40 x 9
21. leg curls 9 x 7
22. leg extensions 10 x 8
23. leg press 160 x 9
24. thighs machine 10 x 10
25. leg curls 9 x 7
26. leg extensions 10 x 9
27. leg press 160 x 8
28. thighs machine 10 x 8
29. leg curls 9 x 7
30. leg extensions 10 x 10
31. leg press 160 x 8
32. thighs machine 10 x 9

Gym Diary: Monday, November 26, 2012

     Today, I adjusted my form on seated rows.  I lightened the weight and lowered my forearms closer to my legs so that when I pull the handles to my body the handles end up closer to my navel rather than closer to my chest.  Also, I focused on sitting up straight so that the back of my head, my back and butt all line up.  

     Workout Summary:

1. pull ups (whew! they are difficult!) 7
2. cable triceps push down 10 x 17
3. torso machine right twist 7 x 15
4. torso machine left twist 7 x 15
5. pull ups 7
6. cable triceps push downs 14 x 14
7. torso machine right twists 9 x 10
8. torso machine left twists 9 x 10
9. pull ups 7
10. cable triceps push downs 16 x 11
11. torso machine right twists 10 x 11
12. torso machine left twists 10 x 11
13. barbell bent rows 20 x 15
14. alternating oblique crunches 16
15. shoulder press machine 10 x 11
16. barbell bent rows 40 x 10
17. alternating oblique crunches 16
18. shoulder press machine 12 x 10
19. barbell bent rows 50 x 6
20. alternating oblique crunches 16
21. shoulder press machine 14 x 5
22. barbell bent rows 40 x 10
23. alternating oblique crunches 16
24. shoulder press machine 13 x 9
25. cable flyes 8 x 14
26. alternating hip crossovers 16
27. floor crunches (small ball between knees) 20
28. inverted rows 12
29. cable flyes 8 x 14
30. alternating hip crossovers 16
31. floor crunches 25
32. inverted rows 12
33. cable flyes 8 x 14
34. alternating hip crossovers 16
35. floor crunches 30
36. inverted rows 12
37. preacher bar arm curls 20 x 8
38. Swiss ball Russian twists 20
39. crunches (calves on blue ball, red ball between knees) 10
40. seated rows 8 x 11
41. preacher bar arm curls 20 x 8
42. Swiss ball Russian twists 20
43. crunches 12
44. seated rows 8 x 14
45. preacher bar arm curls 20 x 8
46. Swiss ball Russian twists 20
47. crunches 12
48. seated rows 8 x 15