Gym Diary: Thursday, May 23, 2013

     I asked the gym master if I could get a reading from his body composition analyzing machine.  I don't how much faith I should put into such machines.  Still, it was a free thing, and I was curious.  Its readout said that my body fat was 11 %  and muscles made up 50% of my body weight of 72.5 kg.  At 55.5 years of age, I guess I'm okay.

Workout Summary:

1. twists seated on a Swiss ball 50/50
2. crunches calves on Swiss 40
3. standing side bends 23 x 20/20
4. twists seated on a Swiss ball 50/50
5. crunches calves on Swiss 46
6. standing side bends 23 x 23/23
7. twists seated on a Swiss ball 50/50
8. crunches calves on Swiss 47
9. standing side bends 23 x 23/23
10. leg extensions 9 x 12
11. plank (shins on Swiss) 82 seconds
12. leg curls 9 x 10
13. leg extensions 9 x 13
14. plank 90 seconds
15. leg curls 9 x 10
16. leg extensions 10 x 12
17. plank 90 seconds
18. leg curls 9 x 10
19. inverted rows 12
20. chest flat bench barbell press 60 x 10
21. Swiss Pike Peak 10
22. inverted rows 12
23. chest flat bench barbell press 70 x 7
24. Swiss Pike Peak 11
25. inverted rows 12
26. chest flat bench barbell press 65 x 9
27. Swiss Pike Peak 11
28. chest flat bench 60 x 9
29. biceps alternating curls 18 x 8
30. Swiss crunches 12
31. chest flat bench 60 x 9
32. biceps alternating curls 18 x 8
33. Swiss crunches 16
34. chest flat bench 60 x 10
35. biceps alternating curls 18 x 8
36. Swiss crunches 12
37. chest flye machine 8 x 23
38. 11 x 15
39. 13 x 12