Gym Diary: Friday, April 26, 2013

Workout Summary:

1. seated rows 8 x 18
2. 10 x 15
3. 12 x 9
4. 13 x 9
5. seated alternating dumbbell curls 18 x 7
6. seated twists 50 left, 50 right (not alternating)
7. weightless good mornings (stick behind my neck) 20
8. side bends 20 left, 20 right (not alternating)
9. bent over twists 20 left, 20 right (not alternating
10. seated alternating dumbbell curls 18 x 8
11. seated twists 50 left, 50 right
12. weightless good mornings 20
13. side bends 20 left, 20 right
14. bent over twists 20 left, 20 right
15. seated alternating dumbbell curls 18 x 8
16. seated twists 50 left, 50 right
17. weightless good mornings 20
18. side bends 20 left, 20 right
19. bent over twists 20 left, 20 right
20. alternating dumbbell curls 18 x 8
21. seated twists 50 left, 50 right
22. weightless good mornings 20
23. side bends 20 left, 20 right
24. bent over twists 20 left, 20 right
25. flat bench chest press 50 x 12
26. double crunches 15
27. flat bench chest press 50 x 12
28. double crunches 18
29. flat bench chest press 50 x 12
30. double crunches 20
31. flat bench chest press 50 x 14
32. double crunches 20
33. standing preacher curls 20 x 8
34. 20 x 8
35. 20 x 8
36. 20 x 8
37. hammer machine flat chest press 90 x 14
38. seated leg raises 14
39. hammer machine flat chest press 110 x 9
40. seated leg raises 17
41. hammer machine flat chest press 110 x 10
42. seated leg raises 17
43. hammer machine flat chest press 110 x 9
44. seated leg raises 17
45. cable rope arm curls 7 x 18
46. 8 x 17
47. 9 x 12
48. 10 x 10