Gym Diary: Thursday, February 21, 2013

     Yes, I have a couple of Youtube channels.  If you want to browse through my stuff, just go to the following links.

Ronald S. Batson

Ron Ventures

Workout Summary:

1. front lateral pull downs 9 x 17
2. leg curls 7 x 12
3. front lateral pull downs 10 x 13
4. leg curls 7 x 12
5.  front lateral pull downs 10 x 12
6. leg curls 7 x 12
7. front lateral pull downs 12 x 11
8. Smith calves raises 50 x 15
9. straight arm pull downs 9 x 15
10. Smith calves raises 50 x 15
11. straight arm pull downs 10 x 12
12. Smith calves raises 50 x 15
13. straight arm pull downs 10 x 11
14. Smith calves raises 50 x 15
15. straight arm pull downs 10 x 11
16. seated rows 8 x 13
17. Smith squats 20 x 11
18. seated rows 9 x 13
19. Smith squats 20 x 10
20. seated rows 10 x 12
21. Smith squats 20 x 11
22. seated rows 11 x 11
23. Smith squats 20 x 10
24. shoulder flyes 4 x 15
25. good morning 10 x 15
26. side bends 25 x 10 (left and right)
27. shoulder flyes 4 x 20
28. good mornings 10 x 15
29. side bends 25 x 16 (left and right)
30. shoulder flyes 6 x 13
31. good mornings 10 x 15
32. side bends 25 x 16 (left and right)
33. shoulder flyes 6 x 16
34. good mornings 10 x 15
35. side bends 25 x 16 (left and right)
36. Smith upright rows 0 x 8
37. hip machine 9 x 10 (left and right)
38. Smith upright rows 0 x 8
39. hip machine 9 x 10 (left and right)
40. Smith upright rows 0 x 8
41. hip machine 9 x 10 (left and right)
42. Smith upright rows 0 x 8
43. hip machine 9 x 10 (left and right)