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