Gym Diary: Thursday, May 16, 2013

          On today, I focused mostly on chest, arms, and abs exercises.

Workout Summary:

1. seated twists 50 / 50
2. alternating dumbbell curls 8 x 15 / 15
3. seated twists 50 / 50
4. alternating dumbbell curls 8 x 16 / 16
5. seated twists 50 / 50
6. alternating dumbbell curls 8 x 15 / 15
7. chest incline barbell press 20 x 17
8. biceps preacher bar curls 20 x 9
9. chest incline barbell press 30 x 14
10. biceps preacher bar curls 20 x 10
11. hanging leg raises 8
12. chest incline barbell press 40 x 10
13. biceps preacher bar curls 20 x 8
14. hanging leg raises 8
15. chest incline barbell press 50 x 6
16. biceps preacher bar curls 20 x 8
17. hanging leg raises 8
18. chest incline hammer press 70 x 16
19. biceps alternating dumbbell curls 12 x 11 / 11
20. abs incline leg raises 7
21. chest incline hammer press 90 x 14
22. biceps alternating dumbbell curls 12 x 11 / 11
23. abs incline leg raises 10
24. chest incline hammer press 110 x 8
25. biceps alternating dumbbell curls 12 x 10 / 10
26. abs incline leg raises 9
27. chest machine parallel grips 6 x 16
28. 8 x 11
29. 10 x 9
30. chest flat bench barbell press 40 x 14
31. elevated bent knee crunches 26
32. chest flat bench barbell press 50 x 9
33. elevated bent knee crunches 32
34. chest flat bench barbell press 55 x 8
35. elevated bent knee crunches 30
36. chest flat hammer press 9 x 14
37. abs rope cable crunches 13 x 20
38. chest flat hammer press 110 x 8
39. abs rope cable crunches 14 x 20

Gym Diary: Wednesday, May 15, 2013

     Basically, I avoided using my hands (to push or pull) during today's workout.  I'll use my hands a lot on tomorrow.  Friday, the gym will be close.  I'll enjoy working out on Saturday.

Workout Summary:

1. calves barbell raises 40 x 30
2. 40 x 26
3. 60 x 19
4. 70 x 13
5. standing twists 100
6. standing side bends 25 right, 25 left
7. lying leg raises 25
8. left barbell lunges 40 x 8
9. right barbell lunges 40 x 8
10. standing twists 100
11. standing side bends 25 / 25
12. lying leg raises 25
13. left barbell lunges 30 x 12
14. right barbell lunges 30 x 12
15. standing twists 100
16. standing side bends 25 / 25
17. lying leg raises 25
18. left barbell lunges 30 x 10
19. right barbell lunges 30 x 10
20. standing twists 100
21. standing side bends 25 / 25
22. lying leg raises 25
23. left barbell lunges 30 x 12
24. right barbell lunges 30 x 12
25. barbell good mornings 20 x 15
26. hip raises 30
27. bicycle crunches 20
28. seated (on the floor) twists 20
29. barbell good mornings 20 x 15
30. hip raises 30
31. bicycle crunches 20
32. seated floor twists 20
33. barbell good mornings 20 x 15
34. hip raises 30
35. bicycle crunches 26
36. seated floor twists 20
37. barbell good mornings 20 x 15
38. hip raises 32
39. bicycle crunches 24
40. seated floor twists 20
41. leg extensions 11 x 9
42. standing twists 100
43. leg extensions 11 x 10
44. standing twists 100
45. leg extensions 11 x 10
46. standing twists 100
47. leg extensions 11 x 10
48. standing twists 100
49. leg curls 10 x 5
50. standing twists 100
51. leg curls 9 x 8
52. standing twists 100
53. leg curls 9 x 8
54. standing twists 100
55. leg curls 9 x 7
56. standing twists 100

Gym Diary: Tuesday, May 14, 2013

     Basically, what I did amounted to two rounds of a large circuit.

Workout Summary:

1. chest flat bench press 40 x 15
2. 40 x 13
3. 40 x 11
4. bent over rows 20 x 15
5. 20 x 14
6. 20 x 11
7. flye machine 20 x 9
8. 20 x 10
9. 20 x 9
10. lateral pull downs 11 x 13
11. 12 x 12
12. 13 x 8
13. parallel bar dips 15
14. 14
15. 11
16. seated rows 9 x 17
17. 11 x 13
18. 13 x 9
19. chest flat bench 60 x 8
20. 60 x 9
21. 60 x 9
22. crunches on the bench (feet flat on the floor) 25
23. 30
24. 32
25. bent over rows 20 x 15
26. 25 x 11
27. 30 x 10
28. flye machine 20 x 8
29. 20 x 8
30. 20 x 8
31. lateral pull downs 12 x 12
32. 13 x 8
33. 13 x 8
34. parallel bars dips 13
35. 12
36. 11
37. seated rows 12 x 11
38. 12 x 9
39. 12 x 10
40. crunches on a bench 30
41. 30
42. 30

What I did on Saturday, May 11, 2013

     Lately, because my boss has required us to come to work an hour early, I've made Monday's my rest days.  So, my workout weeks have been Tuesday's through Saturday's.  

     On Friday of this week (May 17, 2013) the gym will be closed because it is a holiday: Buddha's birthday.   

Workout Summary:

1. chest flat bench 40 x 15
2. biceps dumbbell curls 12 x 8
3. triceps cable push downs 8 x 18
4. chest flat bench 40 x 15
5. biceps dumbbell curls 12 x 10
6. triceps cable push downs 8 x 18
7. chest flat bench 40 x 15
8. biceps dumbbell curls 12 x 10
9. triceps cable push downs 8 x 18
10. standing twists 100
11. standing side bends 100
12. scissor crunches 20
13. bent knee crunches 30
14. standing twists 100
15. standing side bends 100
16. scissor crunches 20
17. bent knee crunches 30
18. standing twists 100
19. standing side bends 100
20. scissor crunches 20
21. bent knee crunches 40
22. leg extensions 10 x 12
23. chest flat bench 60 x 9
24. leg extensions 10 x 12
25. chest flat bench 70 x 6
26. leg extensions 10 x 12
27. chest flat bench 65 x 7
28. leg curls 10 x 5
29. biceps dumbbell curls 18 x 7
30. leg curls 9 x 10
31. biceps dumbbell curls 18 x 7
32. leg curls 9 x 9
33. biceps dumbbell curls 18 x 7
34. floor leg raises 20
35. chest flat bench 65 x 7
36. triceps dumbbell extensions 7 x 15
37. floor leg raises 27
38. chest flat bench 65 x 7
39. triceps dumbbell extensions 9 x 15
40. floor leg raises 26
41. chest flat bench 65 x 7
42. triceps dumbbell extensions 9 x 17
43. lateral pull downs 11 x 11
44. 11 x 11
45. 11 x 11
46. 11 x 11
47. flye machine 10 x 20
48. 10 x 20
49. 10 x 20
50. 10 x 20

Gym Diary: Thursday, May 9, 2013

     Tomorrow will be Friday, and I will join co-teachers for lunch.  I decided I will rest from my usual Friday date with Gym, and enjoy a long session on Saturday.

Workout Summary:

1. triceps dumbbell rear lift 4 x 20 L/R
2. biceps dumbbell curl (elbow on knee) 8 x 14 L/R
3. scissor crunches 20
4. bent knee crunches 35
5. triceps dumbbell rear lift 5 x 20 L / R
6. biceps dumbbell curl 10 x 11 L/R
7. scissor crunches 20
8. bent knee crunches 38
9. triceps dumbbell rear lift 6 x 18 L/R
10. biceps dumbbell curls 12 x 11 L/R
11. scissor crunches 20
12. bent knee crunches 40
13. triceps dumbbell rear lift 8 x 8 L/R
14. biceps dumbbell curls 14 x 8 L / R
15. scissor crunches 20
16. bent knee crunches 40
17. standing twists 100
18. standing side bends 100
19. standing alternating dumbbell curls 18 x 7
20. overhead triceps extensions 14 x 12
21. standing twists 100
22. standing side bends 100
23. standing alternating dumbbell curls 18 x 9
24. overhead triceps extensions 14 x 12
25. standing twists 100
26. standing side bends 100
27. standing alternating dumbbell curls 18 x 9
28. overhead triceps extensions 14 x 12
29. standing twists 100
30. standing side bends 100
31. standing alternating dumbbell curls 18 x 8
32. overhead triceps extensions 14 x 12
33. floor leg raises 20
34. chest flat bench barbell press 50 x 12
35. biceps rope cable curls 9 x 15
36. floor leg raises 25
37. chest flat bench barbell press 60 x 9
38. biceps rope cable curls 10 x 14
39. floor leg raises 25
40. chest flat bench barbell press 65 x 8
41. biceps rope cable curls 11 x 12
42. floor leg raises 25
43. chest flat bench barbell press 65 x 7
44. biceps rope cable curls 12 x 11

Gym and Coffee on Wednesday, May 8, 2013

     That's instant coffee in the jug.  I added more water after I drank it to half empty.

     I spent most of my gym time at that squat rack and at this bench.  

Workout Summary:

1. dead lifts 20 x 15
2. standing twists 100
3. alternating side bends 100
4. dead lifts 20 x 20
5. standing twists 100
6. alternating side bends 100
7. dead lifts 20 x 25
8. standing twists 100
9. alternating side bends 100
10. bent over rows 20 x 13
11. weightless squats 20
12. front plate lift 15 x 10
13. lying plate pull over 15 x 20
14. lying plate push up 15 x 20
15. bent over rows 20 x 15
16. weightless squats 20
17. front plate lifts 15 x 15
18. lying plate pull over 15 x 20
19. lying plate push up 15 x 25
20. bent over rows 20 x 16
21. weightless squats 25
22. front plate lifts 15 x 15
23. lying plate pull over 15 x 20
24. lying plate push up 15 x 20
25. crunches (calves on a bench) 45
26. plate good mornings 15 x 20
27. seated twists 100
28. seated side bends 100
29. crunches 50
30. barbell good mornings 20 x 12
31. seated twists 100
32. seated side bends 100
33. crunches 50
34. barbell good mornings 20 x 15
35. seated twists 100
36. seated side bends 100
37. barbell lunges left 20 x 14
38. barbell lunges right 20 x 14
39. bench crunches (feet flat on floor) 30
40. barbell lunges left 20 x 13
41. barbell lunges right 20 x 13
42. bench crunches 50
43. barbell lunges left 20 x 13
44. barbell lunges right 20 x 13
45. bench crunches 50
46. barbell calves raises 60 x 16
47. bench bicycle crunches 24
48. barbell calves raises 60 x 17
49. bench bicycle crunches 28
50. barbell calves raises 60 x 17
51. bench bicycle crunches 30