As in years past, I got a notice from the Department of Immigrations reminding me that my visa is scheduled to expire soon. My boss has begged me to stay, but she's been a very good sport. I can see sadness in her eyes when we must think about what we must do, but she's holding her head up and we're moving on as best as we can.
At work on Monday's, we meet about an hour earlier than usual, so I must end my workout time earlier. Here's what I did while there.
Workout Summary:
- flat bench chest press 70 x 8
- straight arm pull downs 8 x 12
- left cable high chops 6 x 20
- right cable high chops 6 x 20
- scissor crunches 17
- flat bench chest press 40 x 10
- straight arm pull downs 10 x 12
- left cable high chops 7 x 20
- right cable high chops 7 x 20
- scissor crunches 20
- flat bench chest press 70 x 7
- straight arm pull downs 11 x 12
- left cable high chops 8 x 17
- right cable high chops 8 x 17
- scissor crunches 17
- flat bench chest press 70 x 7
- straight arm pull downs 12 x 11
- left cable high chops 8 x 17
- right cable high chops 8 x 17
- overhead triceps extensions 10 x 12 right
- overhead triceps extensions 10 x 12 left
- alternating dumbbell curls 18 kg (each arm) x 6 (each arm
- floor leg raises 24
- overhead triceps extensions 10 x 12 right
- overhead triceps extensions 10 x 12 left
- alternating dumbbell curls 18 x 7
- floor leg raises 24
- overhead triceps extensions 10 x 12 right
- overhead triceps extensions 10 x 12 left
- alternating dumbbell curls 18 x 6
- floor leg raises 25
- flye machine 20 x 11
- preacher machine arm curls 12 x 7
- flye machine 20 x 11
- preacher machine arm curls 12 x 7
- flye machine 20 x 10
- preacher machine arm curls 12 x 5
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