Gym Diary: Tuesday, April 30, 2013

     I don't mind being naked when guys are in the locker room (I've gotten very used to that while living in South Korea).  But I don't like being in the locker room when it is very crowded, because moving around can become cumbersome.  Because I knew the locker room was crowded, I threw in a few extra sets of exercises (waiting on the locker room to clear out a bit).

Workout Summary:

1. double crunches 23
2. flat bench chest press 30 x 20
3. double crunches 23
4. flat bench chest press 30 x 17
5. double crunches 20
6. flat bench chest press 50 x 11
7. double crunches 20
8. flat bench chest press 60 x 9
9. double crunches 20
10. flat bench chest press 70 x 6
11. double crunches 20
12. flat bench chest press 75 x 2
13. preacher bar arm curls 20 x 8
14. standing twist (stick behind my neck) 100
15. incline chest dumbbell flyes 20ea x 15
16. incline chest dumbbell pull over 20 (one) x 10
17. bicycle crunches on incline bench 30
18. preacher bar arm curls 20 x 9
19. standing twists 100
20. incline chest dumbbell flyes 20  x 15
21. incline hest dumbbell pull overs 20 x 10
22. bicycle crunches 35
23. preacher bar arm curls 20 x 10
24. standing twists 100
25. incline chest dumbbell pull overs 20 x 10
26. bicycle crunches 36
27. parallel bar dips 12
28. side bends (stick behind my neck) 20 each side
29. good mornings (stick behind my neck) 20
30. parallel bar dips 13
31. side bends 20
32. good mornings 20
33. parallel bar dips 13
34. side bends 20
35. good mornings 20
36. cable rope arm curls 7 x 18
37. cable bent arm triceps push downs 11 x 16
38. bent knee crunches (feet on a wall) 36
39. cable rope arm curls 9 x 15
40. cable bent arm triceps push downs 13 x 14
41. bent knee crunches 36
42. cable rope arm curls 11 x 9
43. cable bent bar push downs 15 x 10
44. bent knee crunches 40
45. flye machine 20 x 10
46. 20 x 10
47. 20 x 9
48. standing shoulder flyes 4 x 20
49. simultaneous dumbbell curls 4 x 20
50. seated leg raises 13 standing should flyes 4 x 20
51. simultaneous dumbbell curls 4 x 20
52. seated leg raises
53. standing should flyes 4 x 20
54. simultaneous dumbbell curls 4 x 20
55. seated leg raises 16
56. pec dec 7 x 17
57. 9 x 10
58. 10 x 7