Gym Diary: Wednesday, April 24, 2013

     The kind manager of the gym let me know that I can renew my gym membership on tomorrow.  That will be the last time that I renew (I'm returning to the USA in June).

Workout Summary:

1. flat bench chest press 30 x 17
2. bent bar cable triceps press 9 x 14
3. bent over shoulder dumbbell flyes 4 x 12
4. flat bench chest press 30 x 16
5. bent bar cable triceps press 9 x 17
6. bent over shoulder dumbbell flyes 4 x 15
7. flat bench chest press 30 x 17
8. bent bar cable triceps press 9 x 18
9. bent over shoulder dumbbell flyes 4 x 17
10. flat bench chest press 60 x 9
11. bent bar cable triceps press 11 x 13
12. bent over shoulder dumbbell flyes 5 x 15
13. flat bench chest press 60 x 9
14. bent bar cable triceps press 13 x 14
15. bent over shoulder dumbbell flyes 5 x 13
16. flat bench chest press 60 x 9
17. bent bar cable triceps press 15 x 12
18. bent over shoulder flyes 6 x 10
19. push ups 15
20. dumbbell rows 14 x 14 (all left then all right)
21. floor leg raises 20
22. push ups 15
23. dumbbell rows 14 x 14
24. floor leg raises 20
25. push ups 15
26. dumbbell rows 14 x 14
27. floor leg raises 20
28. push ups 15
29. dumbbell rows 14 x 14
30. floor leg raises 20
31. mid cable flyes 6 x 18
32. alternating dumbbell arm curls 12 x 9
33. mid cable flyes 6 x 20
34. alternating dumbbell arm curls 12 x 11
35. mid cable flyes 7 x 17
36. alternating dumbbell arm curls 12 x 12
37. mid cable flyes 8 x 15
38. alternating dumbbell arm curls 12 x 12
39. high cable flyes (cross overs) 5 x 18
40. alternating dumbbell arm  curls 12 x 12
41. high cable flyes 6 x 18
42. alternating dumbbell arm curls 12 x 13
43. high cable flyes 7 x 16
44. alternating dumbbell arm curls 12 x 13
45. high cable flyes 8 x 13
46. alternating dumbbell arm curls 12 x 13

Gym Diary: Tuesday, April 23, 2013

     Because my boss wants us to come in early on Monday's, I decided I would experiment with using Monday as a rest day from the gym, and use Tuesday through Saturday as gym days.  We'll see how that feels!  

    Anyway, I've had to type report cards for all my students so I'm late posting my diary.  This diary is mainly for my own keep sake record, so it's doesn't really matter how late it is.  

     I spent most of my time doing core work, so I used that stick, that mat, and that ball a bit.  My hands were still feeling a bit sore from the Saturday workout, so I decided to leave the weights alone.

Workout Summary

1. Shoulder machine 7 x 15
2. 8 x 14
3. 9 x 11
4. 10 x 10
5. shoulder bent arm dumbbell flyes 7 x 15
6. 7 x 20
7. 7 x 20
8. 7 x 20
9. standing twist (stick behind my neck) 100
10. straight arm shoulder dumbbell lifts 4 x 12 (all left, then all right)
11. standing side bends (stick behind my neck) 20 left, 20 right.
12. weightless good mornings (stick behind my neck) 20
13. standing twists 100 (50 right, 50 left alternating)
14. straight arm shoulder dumbbell lifts 4 x 12 (L and R not alternating)
15. standing side bends 20 right and left (not alternating)
16. good mornings 20
17. standing twists 100
18. straight arm shoulder dumbbell lifts 4 x 12 (L and R)
19. standing side bends 20 (L and R)
20. good mornings 20
21. standing twists 100
22. straight arm shoulder dumbbell lifts 40 x 12 (L and R)
23. standing side bends 20 right and 20 left
24. good mornings 20
25. standing dumbbell push ups 8 x 13 (alternating L and R)
26. bent over twists (stick behind my neck) 30 (not alternating)
27. kettle front swing 20 x 15
28. standing dumbbell push ups 10 x 10 
29. bent over twists 40
30. kettle swing 20 x 15
31. standing dumbbell push ups 10 x 11
32. bent over twists 40
33. kettle swing 20 x 17
34. standing dumbbell push ups 10 x 10
35. bent over twists 40
36. kettle swing 20 x 18
37. seated ab rows (stick behind my neck) forward 20 back 20
38. seated twists with ball 40
39. bent knee crunches 40
40. seated ab rows 30 forward 30 backwards
41. seated twists with ball 42
42. bent knee crunches 42
43. seated ab rows 25 forward 25 backwards
44. seated twists with ball 50
45. bent knee crunches 50
46. seated ab rows 25 forward 25 backwards
47. seated twists 50
48. bent knee crunches 50
49. shoulder shrugs 23 x 15
50. rotary machine 8 x 15 (all left then all right)
51. shoulder shrugs 23 x 17
52. rotary machine 8 x 20
53. shoulder shrugs 23 x 15
54. rotary machine 8 x 20
55. shoulder shrugs 23 x 15
56. rotary machine 8 x 20

Gym Diary: Friday, April 19, 2013

     On Saturday, I will enjoy a long work out when I will do squat, back, chest, and arm routines.  So, I decided to use Friday as a core and warm up day for that.  I left the gym feeling pretty good!

Workout Summary:

1. seated rows 7 x 21
2. 8 x 17
3. 9 x 16
4. leg extensions 8 x 18
5. 9 x 13
6. 10 x 12
7. push ups 17
8. leg curls 12 x 14
9. push ups 18
10. leg curls 7 x 17
11. push ups 17
12. leg curls 7 x 14
13. lateral pull downs 12 x 14
14. standing push ups 8 x 15
15. lateral pull downs 12 x 12
16. standing push ups 8 x 15
17. lateral pull downs 12 x 12
18. standing push ups 8 x 15
19. bent over rows 40 x 7
20. seated twists (stick behind the neck) 80
21. standing side bends 20
22. standing bent over twists 20
23. bent over rows 30 x 11
24. seated twists 100
25. standing side bends 40
26. standing bent over twists 30
27. bent over rows 30 x 13
28. seated twists 100
29. standing side bends 40
30. standing bent over twists 50
31. rotary machine right 6 x 12
32. left 6 x 12
33. right 6 x 18
34. left 6 x 18
35. right 6 x 10
36. left 6 x 20
37. right 6 x 20
38. left 6 x 20
39. right 6 x 20
40. left 6 x 20
41. cable side bends right 12 x 20
42. left 12 x 20
43. right 12 x 20
44. left 12 x 20
45. right 12 x 20
46. left 12 x 20
47. right 12 x 20
48. left 12 x 20
49. standing upright twists 60
50. 60
51. 60

Accountability: Gotta check for some results!

Sometimes when the doctor's happy, I'm happy too!

Gym Diary: Wednesday, April 17, 2013

     On tomorrow, I will visit my doctor for a regular check up about my blood pressure, so it looks like I'll do a workout on Friday and Saturday.

Workout Summary:

1. flat bench press 40 x 15
2. straight bar cable curls 8 x 12
3. triceps cable bent bar push downs 14 x 15
4. flat bench press 40 x 15
5. straight bar cable curls 8 x 16
6. triceps cable bent bar push downs 15 x 15
7. flat bench press 40 x 15
8. straight bar cable curls 8 x 17
9. triceps cable bent bar push downs 15 x 12
10. seated row 12 x 13
11. 13 x 11
12. 14 x 10
13. parallel bar dips 14
14. 13
15. 11
16. lateral pull downs 14 x 10
17. 14 x 8
18. 13 x 8
19. flat bench press 60 x 9
20. standing bent over barbell rows 30 x 8
21. flat bench press 60 x 9
22. standing bent over barbell rows 30 x 10
23. flat bench press 60 x 9
24. standing bent over barbell rows 30 x 10
25. preacher machine arm curls 13 x 8
26. triceps cable push downs 15 x 12
27. preacher machine arm curls 13 x 8
28. triceps cable push downs 15 x 12
29. preacher machine arm curls 13 x 8
30. triceps cable push downs 15 x 12
31. hammer incline bench press 90 x 15
32. dumbbell rows left 20 x 9, right 20 x 9
33. hammer incline bench press 100 x 12
34. dumbbell rows left 20 x 9, right 20 x 9
35. hammer incline bench press 110 x 8
36. dumbbell rows left 20 x 9, right 20 x 9
37. inverted rows 12
38. cable flyes 5 x 21
39. inverted rows 9
40. cable flyes 6 x 17
41. inverted rows 10
42. cable flyes 8 x 10
43. shoulder machine 7 x 14
44. 7 x 14
45. 7 x 14