Gym Diary: Wednesday, January 9, 2013

     A year ago, I shaved my head bald.  I've not gotten a haircut since, and I've sworn that I'll never get a haircut again until I just really, really feel like it.

Workout Summary:

1. machine preacher arm curls 10 x 9
2. cable triceps push downs 12 x 12
3. machine preacher arm curls 10 x 11
4. cable triceps push downs 14 x 15
5. machine preacher arm curls 10 x 12
6. cable triceps push downs 15 x 15
7. floor crunches (calves on a ball) 35
8. dumbbell alternating arm curls 18 x 6
9. straight bar triceps extensions 15 x 10
10. floor crunches 40
11. dumbbell alternating arm curls 18 x 7
12. straight bar triceps extensions 15 x 10
13. floor crunches 40
14. dumbbell alternating arm curls 18 x 6
15. straight bar triceps extensions 15 x 11
16. reverse hip raises (belly on a ball) 20
17. straight bar arm curls 15 x 8
18. dumbbell triceps extensions (knee on a bench) 6 x 10
19. cable rope abs pull downs (knees on the floor) 12 x 10
20. reverse hip raises 20
21. straight bar arm curls 15 x 8
22. dumbbell triceps extensions 6 x 10
23. cable rope abs pull downs 14 x 10
24. reverse hip raises 20
25. straight bar arm curls 15 x 8
26. dumbbell triceps extensions 6 x 10
27. cable rope abs pull downs 16 x 17

Gym Diary: Tuesday, January 8, 2013

     Workout Summary:

1. barbell squats 40 x 10
2. 40 x 10
3. 40 x 10
4. 40 x 10
5. crunches 30
6. leg extensions 9 x 10
7. leg curls 8 x 11
8. crunches 35
9. leg extensions 10 x 10
10. leg curls 9 x 9
11. crunches 35
12. leg extensions 10 x 10
13. leg curls 9 x 9
14. crunches 35
15. leg extensions 10 x 10
16. leg curls 9 x 8
17. plank 60 seconds
18. leg press 160 x 8
19. plank 60 seconds
20. leg press 150 x 8
21. plank 60 seconds
22. leg press 160 x 8

      Layers and layers and layers........

Gym Diary: Monday, January 7, 2013

     My boss adjusted the schedule.  Now, we report to work at 12:30 instead of 1:30.  I can live with that, but transitioning requires, well, adjustments.  Today, I left my apartment at 9:15, instead of 9:30.  Maybe, I'll soon start leaving at 9.  At the gym, I focused on chest and abs exercises only and left the gym at about 11:30.

Workout summary:

1. Flat bench chest press 30 x 16
2. 50 x 10
3. 70 x 6
4. 60 x 7
5. incline chest press 20 x 12
6. leg raises 17
7. crunches 13
8. incline chest press 30 x 11
9. leg raises 13
10. crunches 18
11. incline chest press 40 x 8
12. leg raises 13
13. crunches 25
14. incline chest press 40 x 11
15. leg raises 15
16. crunches 30
17. incline chest press 50 x 9
18. decline chest press 60 x 18
19. incline twist crunches 7 left, 7 right
20. decline chest press 85 x 12
21. incline twist crunches 7 left, 7 right
22. decline chest press 85 x 9
23. incline twist crunches 7 left, 7 right
24. decline chest press 85 x 9
25. incline twist crunches 7 left, 7 right

Gym Diary: Friday, January 4, 2013

     To be honest, I have to admit that (on some days) I have to kick myself out of my cozy warm little apartment to walk the cold, windy, uphill mile to get to the gym.  Still, I'm always glad to be there when I get there.  

 Workout Summary:

1. barbell squats 40 x 8
2. straight bar arm curls 10 x 10
3. barbell squats 40 x 8
4. straight bar arm curls 20 x 8
5. barbell squats 40 x 8
6. straight bar arm curls 20 x 8
7. good mornings 20 x 12
8. dumbbell arm curls 18 x 6
9. good mornings 20 x 12
10. dumbbell arm curls 18 x 7
11. good mornings 20 x 12
12. dumbbell arm curls 18 x 6
13. hip cross overs 8 left, 8 right
14. cable triceps push downs 9 x 20
15. machine preacher curls 11 x 8
16. hip cross overs 10 left, 10 right
17. cable triceps push downs 10 x 17
18. machine preacher curls 11 x 9
19. hip cross overs 10 left, 10 right
20. cable triceps push downs 11 x 17
21. machine preacher curls 10 x 8
22. leg extensions 7 x 11
23. leg curls 9 x 8
24. leg extensions 10 x 8
25. leg curls 9 x 8
26. leg extensions 10 x 8
27. leg curls 9 x 5

Gym Diary: Thursday, January 3, 2013

     Ok!  This was my first workout session of 2013.

     Before going to gym, I watched some videos about doing dead lifts.  I want to improve my form and, hopefully, enjoy benefits from them. 

     Sometimes I use that yellow ball when doing crunches.  Sometimes, I place my butt on the ball.  Sometimes, I lie on the mat and place my calves on the ball. 

      Pull ups are the most difficult exercise for me.  

     
Workout Summary:

1. barbell dead lifts 40 x 8
2. 40 x 8
3. 40 x 8
4. crunches, calves on the ball 25
5. pull ups 6
6. machine shoulder press 9 x 14
7. crunches, calves on the ball 31
8. pull ups 5
9. machine shoulder press 10 x 11
10. crunches, calves on the ball 30
11. pull ups 5
12. machine shoulder press 11 x 10
13. flat bench chest press 50 x 9
14. seated rows 10 x 10
15. crunches, butt on the ball 20
16. flat bench chest press 50 x 10
17. seated rows 11 x 10
18. crunches, butt on the ball 20
19. flat bench chest press 50 x 10
20. seated rows 12 x 9
21. crunches, butt on the ball 20
22. flye machine 20 x 7
23. cable straight arm pull downs 7 x 10
24. flye machine 20 x 7
25. cable straight arm pull downs 8 x 10
26. flye machine 20 x 6
27. cable straight arm pull downs 9 x 9

Hmmm!  Purple!

While in the USA, I visit a K-Mart.  

They had tank top shirts on sale.

      Ok!  I think I didn't do much damage over the holidays!

     Don't forget that I walk about a mile to the gym and, of course, about a mile to return home.  On this day, there were ice patches all along the way.

Work while you're at work. Be off when you're off.

          While I was on vacation, I didn't think too much about gym time.  "Work when you're at work and be off when you're off" is the way I do it.  Still, I didn't allow myself to lose control of my food intake.  I enjoyed a little of everything without indulging too much into anything.  

     While walking through a K-mart, I saw they had tank-top shirt on sale, so I tried one on for size and then brought a dozen or so to take back to South Korea.