Gym Diary: Wednesday, February 20, 2013

 Workout Summary:

1. flat bench press 30 x 20
2. flat bench press 40 x 14
3. flat bench press 50 x 10
4. flat bench press 60 x 8
5. alternating arm curls 12 x 11 (each arm)
6. crunches on Swiss 6 x 17 (holding 3kg dumbbell in each hand)
7. alternating arm curls 12 x 11
8. crunches on Swiss 10 x 14
9. alternating arm curls 12 x 11
10. crunches on Swiss 10 x 16
11. alternating arm curls 12 x 11
12. crunches on Swiss 10 x 17
13. Swiss plank 74 seconds
14. Smith military press 10 x 8
15. Swiss plank 68 seconds
16. Smith military press 10 x 8
17. Swiss plank 75 seconds
18. Smith military press 10 x 8
19. Swiss plank 75 seconds
20. Smith military press 10 x 8
21. crunches (calves on the ball) 10 x 25 (5 kg dumbbell in each hand)
22. hammer incline chest press 60 x 10
23. cable flyes 6 x 8
24. crunches 10 x 23
25. hammer incline chest press 80 x 10
26. cable flyes 6 x 15
27. crunches 10 x 30
28. hammer incline chest press 100 x 9
29. cable flyes 7 x 15
30. crunches 10 x 27
31. hammer incline chest press 100 x 10
32. cable flyes 8 x 9
33. crunches (no weight) 30
34. cable triceps push downs 11 x 15
35. crunches 37
36. cable triceps push downs 11 x 12
37. crunches 32
38. cable triceps push downs 11 x 12
39. crunches 36
40. cable triceps push downs 11 x 11