During my date with Gym on Tuesday, May 7, 2013

Workout Summary:

1. triceps cable push downs 9 x 20
2. biceps cable rope curls 9 x 15
3. triceps cable push downs 9 x 20
4. biceps cable rope curls 9 x 15
5. triceps cable push downs 9 x 20
6. biceps cable rope curls 9 x 15
7. triceps preacher extensions 15 x 9 
8. chest preacher push up 15 x 10
9. biceps dumbbell curls 18 x 7
10. triceps preacher extensions 15 x 10
11. chest preacher push ups 15 x 13
12. biceps dumbbell curls 18 x 7
13. triceps preacher extensions 15 x 10
14. chest preacher push ups 15 x 13
15. biceps dumbbell curls 18 x 7
16. scissor crunches 21
17.  preacher machine curls 12 x 8
18. shoulder machine 7 x 16
19. scissor crunches 21
20. preacher machine curls 11 x 10
21. should machine 8 x 16
22. scissor crunches 21
23. preacher machine curls 11 x 10
24. shoulder machine 10 x 14
25. lying leg raises 30
26. chest flat bench press 40 x 15
27. biceps alternating dumbbell curls 12 x 10
28. crunches (knees bent) 60
29. lying leg raises 30
30. chest flat bench press 40 x 15
31. biceps alternating dumbbell curls 12 x 10
32. crunches 62
33. lying leg raises 30
34. chest flat bench press 40 x 15
35. biceps alternating dumbbell curls 12 x 11
36. crunches 65
37. chest flye machine 17 x 17
38. crunches (calves on a bench) 75
39. chest flye machine 17 x 14
40. crunches 83
41. chest flye machine 17 x 15
42. crunches 75

After my date with Gym....

Gym Diary for Saturday, May 4, 2013

Workout Summary:

1. chest machine 6 x 16
2. 8 x 12
3. 9 x 12
4. cable rope arm curls 6 x 20
5. bent bar cable triceps push downs 7 x 28
6. scissor crunches 17
7. cable rope arm curls 8 x 18
8. bent bar cable triceps push downs 9 x 20
9. scissor crunches 18
10. cable rope arm curls 10 x 16
11. bent bar cable triceps push downs 11 x 17
12. scissor crunches 19
13. bent over barbell rows 20 x 15
14. alternating crunches 40
15. standing triceps extensions 10 x 12
16. bent over barbell rows 20 x 15
17. alternating crunches 40
18. standing triceps extensions 10 x 15
19. bent over barbell rows 20 x 17
20. alternating crunches 40
21. standing triceps extensions 10 x 15
22. bent over barbell rows 20 x 15
23. alternating crunches 40
24. standing triceps extensions 10 x 17
25. flat bench barbell chest press 30 x 12
26. crunches on the bench 40
27. standing twists (stick behind my neck) 100
28. flat bench barbell chest press 30 x 15
29. crunches on the bench 40
30. standing twists 100
31. flat bench barbell chest press 30 x 15
32. crunches on the bench 40
33. standing twists 100
34. flat bench barbell chest press 30 x 16
35. crunches on the bench 40
36. standing twists 100
37. rotary torso machine 6 x 20 / 20
38. lateral pull downs 10 x 13
39. rotary machine 6 x 20 / 20
40. lateral pull downs 10 x 12
41. rotary machine 6 x 20 / 20
42. lateral pull downs 10 x 12
43. rotary machine 6 x 20 / 20
44. lateral pull downs 10 x 12
45. flye machine 17 x 14
46. cable straight arm pull downs 7 x 16
47. flye machine 17 x 13
48. cable straight arm pull downs 7 x 14
49. flye machine 17 x 14
50. cable straight arm pull downs 7 x 14
51. flye machine 17 x 14
52. cable straight arm pull downs 7 x 14

Gym Diary for Friday, May 3, 2013

Workout Summary:

1. Good mornings 0 x 20
2. standing twist with stick 100
3. good mornings 0 x 20
4. standing twists 120
5. good mornings 10 x 20
6. standing twists 150
7. good mornings 15 x 20
8. standing twists 150
9. good mornings 15 x 14
10. standing twists 200
11. lying leg raises 20
12. barbell plate good mornings 10 x 10
13. front straight arm plate lift 10 x 15
14. straight arm plate pull overs 10 x 20
15. plate push ups 10 x 25
16. barbell plate good mornings 15 x 10
17. front straight arm plate lift 10 x 15
18. straight arm plate pull overs 15 x 20
19. plate push ups 15 x 20
20. barbell plate good mornings 15 x 14
21. front straight arm plate lift 15 x 12
22. straight arm plate pull overs 20 x 11
23. plate push ups 20 x 15
24. barbell plate good mornings 20 x 12
25. front straight arm plate lifts 20 x 8
26. straight arm plate pull overs 20 x 11
27. plate push ups 20 x 15
28. butt push ups 30
29. straight legs rear lift 20
30. seated side bends 50 
31. seated alternating crunches 20
32. butt push ups 30
33. straight legs rear lifts 25
34. seated side bends 50
35. seated alternating crunches 32
36. butt push ups 35
37. straight legs rear lifts 23
38. seated side bends 50
39. seated alternating crunches 32
40. butt push ups 35
41. straight legs rear lifts 29

Some of the way it was on Friday, May 3, 2013

Gym Diary: Thursday, May 2, 2013

     Well awake, well walked, well coffeed, well fed, well worked out, well showered... I was ready to do the remainder of this day.

Workout Summary:

1. cable triceps push downs 6 x 20
2. cable preacher arm curls 7 x 15
3. cable triceps push downs 6 x 20
4. cable preacher arm curls 7 x 15
5. cable triceps push downs 6 x 25
6. cable preacher arm curls 7 x 15
7. alternating dumbbell arm curls 18 x 7
8. preacher bar triceps extension (lying down) 10 x 15
9. alternating dumbbell arm curls 18 x 7
10. preacher bar triceps extensions 10 x 16
11. alternating dumbbell arm curls 18 x 7
12. preacher bar triceps extensions 10 x 16
13. preacher machine arm curls 12 x 6
14. shoulder machine 8 x 13
15. preacher machine arm curls 11 x 8
16. shoulder machine 8 x 14
17. preacher machine arm curls 11 x 9
18. shoulder machine 8 x 14
19. alternating dumbbell curls 12 x 10
20. flat bench chest press 40 x 12
21. alternating dumbbell curls 12 x 12
22. flat bench chest press 40 x 13
23. alternating dumbbell curls 12 x 12
24. flat bench chest press 40 x 13
25. chest machine (parallel grips) 8 x 10
26. bent knee crunches (feet on a wall) 40
27. simultaneous dumbbell arm curls 9 x 12
28. chest machine 8 x 14
29. bent knee crunches 40
30. simultaneous dumbbell arm curls 9 x 14
31. chest machine 10 x 11
32. bent knee crunches 47
33. simultaneous dumbbell arm curls 9 x 13
34. chest machine 12 x 8
35. bent knee crunches 46
36. simultaneous dumbbell arm curls 9 x 13
37. flye machine 16 x 12
38. alternating dumbbell arm curls (outward grip) 7 x 12
39. flye machine 16 x 14
40. alternating dumbbell arm curls 7 x 11
41. flye machine 16 x 12
42. alternating dumbbell arm curls 7 x 12