On this date a year ago I signed the contract for employment at the school where I taught for the next twelve months. Today, a year since then, I signed a contract that is set to expire in two and a half months. So far, it looks like my boss and I are working in sync to make sure we follow all legal requirements and part company with a hand shake.
Can you believe that I didn't make pictures of the equipment I used for today's workout? The fact is that I didn't even think about it while I was working out. While at the gym, this is what I did:
Workout Summary:
- seated rows 11 x 10
- 11 x 10
- 11 x 10
- smith machine lunges 20 x 10 right
- smith machine lunges 20 x 10 left
- forward straight arm lift 4 kg (in each hand) x 14
- horizontal leg scissors 28
- smith machine lunges 20 x 10 right
- smith machine lunges 20 x 10 left
- forward straight arm lift 4 x 14
- horizontal leg scissors 29
- smith machine lunges 30 x 9 left
- smith machine lunges 30 x 9 right
- forward straight arm life 4 x 14
- horizontal leg scissors 28
- dead lifts 30 x 12
- straight arm side lifts 4 x 11
- vertical leg scissors 28
- dead lifts 40 x 10
- straight arm side lifts 4 x 13
- vertical leg scissors 28
- dead lifts 50 x 9
- straight arm side lifts 4 x 14
- vertical leg scissors 28
- flye machine reverse 6 x 9
- side bends 25 x 15 right
- side bends 25 x 15 left
- flye machine reverse 6 x 9
- side bends 25 x 15 right
- side bends 25 x 15 left
- flye machine reverse 6 x 11
- side bends 25 x 15 right
- side bends 25 x 15 left
- leg curls 9 x 8
- front lateral pull downs 10 x 12
- leg curls 9 x 8
- front lateral pull downs 11 x 11
- leg curls 9 x 8
- front lateral pull downs 11 x 11
- smith machine calves raises 40 x 20
- hip cross overs 8 left
- hip cross overs 8 right
- bent knee crunches 25
- smith machine calves raises 50 x 17
- hip cross overs 9 left
- hip cross overs 9 right
- bent knee crunches 25
- smith machine calves raises 50 x 16
- hip cross overs 9 left
- hip cross overs 9 right
- bent knee crunches 25
- rope pull down rows 10 x 10
- rope pull down rows 11 x 13
- rope pull down rows 11 x 15
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