Gym Diary: Wednesday, April 3, 2013

In the jug... instant coffee for sippin' during the workout!

Workout Summary:

1. cable straight arm pull downs 10 x 11
2. cable straight arm side swings 4 x 20 (all right then all left)
3. cable straight arm pull downs 10 x 13
4. cable arm side swings 6 x 20
5. cable straight arm pull downs 10 x 12
6. cable arm side swings 10 x 12
7. leg curls 9 x 9
8. 9 x 8
9. 9 x 7
10. leg extensions 10 x 9
11. 10 x 10
12. 10 x 10
13. half squats and calves raises (smith machine 30 x 11
14. straight arm front dumbbell lift 6 x 9
15. floor crunches (straight leg) 35
16. half squat / calves raises 50 x 8
17. straight arm front dumbbell lift 6 x9
18. floor crunches 36
19. half squat / calves raises 70 x 9
20. straight arm front dumbbell lift 6 x 9
21. floor crunches 42
22. barbell squats 20 x 12
23. straight arm side dumbbell lifts 4 x 12
24. crunches bent knee 46
25. barbell squats 30 x 12
26. straight arm side dumbbell lifts 5 x 9
27. crunches bent knee 50
28. barbell squats 35 x 12
29. straight arm side dumbbell lifts 5 x 9
30. crunches bent knee 50
31. deadlifts 20 x 15
32. hip raises 35
33. dead lifts 30 x 12
34. hip raises 40
35. dead lifts 35 x 12
36. hip raises 40
37. reverse hip raises 15
38. plank 60 seconds
39. reverse hip raises 19
40. plank 60 seconds
41. reverse hip raises 22
42. plank 60 seconds