Inspiration!

todd sanfield:

Gym Diary: Friday, February 1, 2013

     On the way home from gym today, I ordered a latte from a coffee shop I had passed by everyday but at which I had never stopped.  I'm glad I stopped there.  Inside I found a very charming place to enjoy coffee.  Not only that, the menu featured brownies, pretzels, bagels, waffles, among other items to enjoy there.  The working lady inside met me at the door, took my umbrella and placed it in the receptacle.  I ordered my latte for take out.  She brought it to me and opened the door for me as I was exiting.  

     I shall return to this coffee shop! 

Workout Summary:

1. dead lifts 20 x 11
2. flat bench press 30 x 17
3. alternating dumbbell curls 12 x 10
4. dead lifts 20 x 9
5. flat bench press 30 x 14
6. alternating dumbbell cursl 12 x 10
7. dead lifts 40 x 7
8. flat bench press 50 x 12
9. alternating dumbbell curls 12 x 11
10. hammer incline press 80 x 12
11. preacher bar arm curls 20 x 9
12. cable crunches 14 x 20
13. hammer incline press 100 x 12
14. preacher bar arm curls 20 x 10
15. cable crunches 15 x 29
16. hammer incline press 100 x 11
17. preacher bar arm curls 20 x 10
18. cable crunches 15 x 22
19. flye machine 20 x 9
20. reverse arm curls 9 x 19 (using a lateral pull down machine)
21. crunches (calves on the ball) 22
22. flye machine 20 x 9
23. reverse arm curls 12 x 11
24. crunches 24
25. flye machine 20 x 8
26. reverse arm curls 14 x 8
27. crunches 24

I did not go to Gym today, so I'll enjoy some inspiration!

Au jardin:

Lucas Medeiros

Gym Diary: Wednesday, January 30, 2013

     Hey!  I'm 55.  I guess I shouldn't be acting like this, huh!

     As a favor for my boss, I won't be working out on tomorrow.  That's okay, I could use a rest day.

      I made today's workout with opposites: a pushing routine followed by a pulling routine hitting muscles in the same body area.  I enjoyed it!

     Workout Summary:

1. pec dec 10 x 10
2. seated rows 12 x 10
3. pec dec 10 x 10
4. seated rows 12 x 10
5. pec dec 10 x 9
6. seated rows 12 x 10
7. hammer incline chest press 100 x 11
8. cable rows (pull down at 45 degree angle) 12 x 20
9. hammer incline chest press 100 x 9
10. cable rows 14 x 17
11. hammer incline chest press 100 x 9
12. cable rows 16 x 13
13. smith machine shoulder press 15 x 7
14. lateral pull downs back of neck 13 x 8
15. smith machine shoulder press 10 x 8
16. lateral pull downs back of neck 13 x 9
17. smith machine shoulder press 10 x 8
18. lateral pull downs back of neck 13 x 9
19. chest squeeze (squeeze, hold, relax) 10
20. smith machine military press 10 x 8
21. lateral pull downs front of neck 13 x 8
22. chest squeeze 10
23. smith machine military press 10 x 8
24. lateral pull downs front of neck 13 x 9
25. chest squeeze 10
26. smith machine military press 10 x 8
27. lateral pull downs front of neck 13 x 8
28. flat bench barbell chest press 50 x 9
29. flye machine reverse flyes 6 x 9
30. flat bench barbell chest press 50 x 7
31. flye machine reverse flyes 6 x 9
32. flat bench barbell chest press 50 x 7
33. flye machine reverse flyes 6 x 10

   

Gym Diary: Tuesday, January 29, 2013

     Yesterday, I gave my boss my notice of resignation.  We've agreed, so far, that June 14, 2013 will be my last day at this job, and that I will depart South Korea on the next day.  She has begged me to stay, but I insisted that I want to return to the USA to live near my aging parents.

     So, that means that I have about five months to enjoy this gym.   I hope that I can find a gym I enjoy using near where my parents live.  Time will tell.

Workout Summary:

1. calve raises 30 x 21
2. crunches (butt on a ball) 35
3. crunches (back on the ball, focus on mid abs) 12
4. calve raises 50 x 20
5. crunches (butt on a ball) 35
6. crunches (back on the ball) 12
7. calve raises 50 x 17
8. crunches (butt on a ball) 35
9. crunches (back on the ball) 12
10. Right lunges 30 x 9
11. Left lunges 30 x 9
12. abs squeeze 10 (squeeze abs, hold a few seconds, relax)
13. Right lunges 30 x 9
14. Left lunges 30 x 9
15. abs squeeze 10
16. Right lunges 30 x 10
17. Left lunges 30 x 10
18. abs squeeze 10
19. crunches (back on ball, hands behind neck) 15
20. good mornings 30 x 8
21. squats 30 x 8 (did these immediately after good mornings)
22. crunches 18
23. good mornings 30 x 8
24. squats 30 x 8
25. crunches 23
26. good mornings 30 x 8
27. squats 30 x 8

Gym Diary: Monday, January 28, 2013

     I was a bad ole boy last night.  I wanted ice cream, doughnuts, and coffee, so I walked a mile to have them.  I got the strawberry ice cream at the shop next door to the doughnut shop where I got the doughnuts and coffee.  Well, I didn't, technically, eat any dinner.  This was my dinner.  After I slowly enjoyed it all, I walked to a bakery and a supermarket for some bread and milk before I walked back home.

Before I worked out!

After...!

      "Iso-squeeze" I call them.  That's when you just stand there (or sit there) and squeeze your abs, chest, arms, and/or legs for a few seconds, then relax.  Sometimes, I just squeeze the legs.  Sometimes, the abs.  Sometimes, every muscle in my body.  Repeat that ten times in a row, and you might be surprised by the workout.

Workout Summary:

1. pec dec 8 x 13
2. seated rows 12 x 11
3. pec dec 10 x 9
4. seated rows 13 x 9
5. pec dec 11 x 8
6. seated rows 14 x 8
7. iso-squeeze w/ dumbbell 10 x 8
8. iso-squeeze w/o weights 10
9. smith shoulder press 10 x 8
10. lateral pull down (behind the neck) 10 x 12
11. iso-squeeze w/ dumbbell 10 x 8
12. iso-squeeze w/o weight 10
13. smith shoulder press 10 x 8
14. lateral pull down (behind the neck) 11 x 11
15. iso-squeeze w/ dumbbell 10 x 8
16. iso-squeeze w/o weight 10
17. smith shoulder press 10 x 8
18. lateral pull down (behind the neck) 12 x 11
19. hammer incline chest press 50 x 17
20. lateral pull down (front of the neck) 12 x 12
21. hammer incline chest press 80 x 12
22. lateral pull down (front of the neck) 13 x 11
23. hammer incline chest press 100 x 9
24. lateral pull down (front of the neck) 13 x 8
25. cable flyes 5 x 15
26. dumbbell reverse flyes 2 x 12
27. iso-squeeze no weight 10
28. cable flyes 6 x 14
29. dumbbell reverse flyes 3 x 10
30. iso-squeeze no weight 10
31. cable flyes 7 x 13
32. dumbbell reverse flyes 3 x 12
33. iso-squeeze no weight 10