Gym Diary: Tuesday, April 23, 2013

     Because my boss wants us to come in early on Monday's, I decided I would experiment with using Monday as a rest day from the gym, and use Tuesday through Saturday as gym days.  We'll see how that feels!  

    Anyway, I've had to type report cards for all my students so I'm late posting my diary.  This diary is mainly for my own keep sake record, so it's doesn't really matter how late it is.  

     I spent most of my time doing core work, so I used that stick, that mat, and that ball a bit.  My hands were still feeling a bit sore from the Saturday workout, so I decided to leave the weights alone.

Workout Summary

1. Shoulder machine 7 x 15
2. 8 x 14
3. 9 x 11
4. 10 x 10
5. shoulder bent arm dumbbell flyes 7 x 15
6. 7 x 20
7. 7 x 20
8. 7 x 20
9. standing twist (stick behind my neck) 100
10. straight arm shoulder dumbbell lifts 4 x 12 (all left, then all right)
11. standing side bends (stick behind my neck) 20 left, 20 right.
12. weightless good mornings (stick behind my neck) 20
13. standing twists 100 (50 right, 50 left alternating)
14. straight arm shoulder dumbbell lifts 4 x 12 (L and R not alternating)
15. standing side bends 20 right and left (not alternating)
16. good mornings 20
17. standing twists 100
18. straight arm shoulder dumbbell lifts 4 x 12 (L and R)
19. standing side bends 20 (L and R)
20. good mornings 20
21. standing twists 100
22. straight arm shoulder dumbbell lifts 40 x 12 (L and R)
23. standing side bends 20 right and 20 left
24. good mornings 20
25. standing dumbbell push ups 8 x 13 (alternating L and R)
26. bent over twists (stick behind my neck) 30 (not alternating)
27. kettle front swing 20 x 15
28. standing dumbbell push ups 10 x 10 
29. bent over twists 40
30. kettle swing 20 x 15
31. standing dumbbell push ups 10 x 11
32. bent over twists 40
33. kettle swing 20 x 17
34. standing dumbbell push ups 10 x 10
35. bent over twists 40
36. kettle swing 20 x 18
37. seated ab rows (stick behind my neck) forward 20 back 20
38. seated twists with ball 40
39. bent knee crunches 40
40. seated ab rows 30 forward 30 backwards
41. seated twists with ball 42
42. bent knee crunches 42
43. seated ab rows 25 forward 25 backwards
44. seated twists with ball 50
45. bent knee crunches 50
46. seated ab rows 25 forward 25 backwards
47. seated twists 50
48. bent knee crunches 50
49. shoulder shrugs 23 x 15
50. rotary machine 8 x 15 (all left then all right)
51. shoulder shrugs 23 x 17
52. rotary machine 8 x 20
53. shoulder shrugs 23 x 15
54. rotary machine 8 x 20
55. shoulder shrugs 23 x 15
56. rotary machine 8 x 20