Gym Diary: Friday, September 28, 2012

Weight before breakfast: 71.2
Weight before lunch: 71.4
Weight after lunch:  72.0

     We are near a Korean holiday.  In English, one could pronounce it "Choo-sock."  In Korean letters, it's spelled like "추석."  I would say it is much like "Thanksgiving" in the USA in that it's kind of a harvest celebration complete with lots of food and traditions.  But, I think it's a bit like "All Saints Day," because families visit family grave sights and pay their respects to family member who have passed on.

     My gym will be closed for a few days, so I will have to find another way to get some exercise.  Maybe, however, I'll just enjoy some rest and leisure.

     My workout out summary

1. flat bench chest press 50 x 12
2. cable pull down crunch 14 x 30
3. cable rope triceps push down 14 x 11
4. cable leg raise 4 x 8
5. flat bench chest press 50 x 12
6. cable pull down crunch 16 x 30
7. cable rope triceps push down 13 x 10
8. cable leg raise 4 x 9
9. flat bench chest press 70 x 8
10. cable pull down crunch 16 x 28
11. cable rope triceps push down 13 x 11
12. cable leg raise 3 x 8
13. flat bench chest press 70 x 5
14. seated dumbbell shoulder press 12 kg (each arm) x 12
15. floor leg raises 18
16. flye machine 20 x 11
17. dumbbell low chop left 5 x 12
18. dumbbell low chop right 5 x 12
19. dumbbell front chop 5 x 12
20. dumbbell shoulder press 12 x 14
21. floor leg raise 19
22. flye machine 20 x 10
23. dumbbell low chop left 5 x 12
24. dumbbell low chop right 5 x 12
25. dumbbell front chop 5 x 12
26. dumbbell shoulder press 12 x 12
27. floor leg raise 17
28. floor hip cross over 16
29. flye machine 20 x 11
30. dumbbell low chop left 5 x 14
31. dumbbell low chop right 5 x 14
32. dumbbell front chop 5 x 12

Gym Diary: Thursday, September 27, 2012

Weight after breakfast: 72.4
Weight before lunch: 72.0
Weight after lunch: 72.3

   

Is it morning yet?

     Pictured above is the set up I use to do inverted rows.

       I did many of these exercises standing up, so that took care of my "core."  Also, I decided to experiment with doing bicep exercises on the same day as I do legs and back exercises and triceps exercises on the same day as I do chest and shoulders.  I began that "experiment" today.

Workout Summary:

1. seated rows 11 x 10
2. leg curls 9 x 8
3. lateral pull downs 10 x 13
4. leg extensions 13 x 6
5. seated rows 12 x 9
6. leg curls 9 x 8
7. lateral pull downs 12 x 9
8. leg extensions 12 x 8
9. seated rows 12 x 9
10. leg curls 9 x 7
11. lateral pull downs 12 x 9
12. leg extensions 11 x 8
13. inverted rows 11
14. deeper squats 30 x 10
15. dumbbell curls 18 x 7 (each arm)
16. dumbbell dead lift 25 kg (each arm) x 10
17. dumbbell side bends 25 (each arm) x 6 (each side)
18. crunches (knees raised)  34
19. inverted rows 11
20. deeper squats 30 x 11
21. reverse hip lift (abs face down on a bench) 11
22. dumbbell curls 18 x 7
23. dumbbell dead lifts 25 x 9
24. dumbbell side bends 25 x 7
25. crunches 36
26. inverted rows 12
27. deeper squats 30 x 11
28. reverse him lift 15
29. dumbbell curls 18 x 6
30. dumbbell dead lift 25 x 7
31. dumbbell side bends 25 x 6
32. barbell plate diagonal up swing 15 x 5 (each side)
33. standing barbell preacher curls 15 x 8
34. barbell plate diagonal up swing 15 x 6
35. standing barbell preacher curls 15 x 8
36. barbell plate diagonal up swing 15 x 7
37. standing barbell preacher curls 15 x 8

Gym Diary: Wednesday, September 26, 2012

Weight after lunch was 72.0  (No, I do not want to gain a lot of muscle WEIGHT!)

Workout Summary:

1. Swiss ball jack knife 15
2. Swiss ball Russian twists 10
3. Swiss ball oblique crunches 15
4. Swiss ball hip cross overs 15
5. Floor crunches 15
6. Swiss ball Pike peak 10
7. Swiss ball jack knife 13
8. Swiss ball Russian twists 13
9. Swiss ball crunches 20
10. Swiss ball hip cross overs 15
11. Floor crunches 25
12. Swiss ball Pike peak 12
13. Cable cross overs 8 x 10
14. Cable left high chop 4 x 18
15. Cable right high chop 4 x 18
16. Barbell triceps extension 20 x 8
17. Dumbbell curls 18 x 8 (each arm)
18. Standing dumbbell shoulder press 12 x 8
19. Cable cross overs 9 x 12
20. Cable left high chop 5 x 13
21. Cable right high chop 5 x 13
22. Plank 60 seconds
23. Barbell triceps extension 15 x 8
24. Dumbbell curls 18 x 8
25. Standing dumbbell shoulder press 12 x 11
26. Cable cross over 10 x 14
27. Cable left high chop 7 x 7
28. Cable right high chop 7 x 7
29. Barbell triceps extension 20 x 8
30. Dumbbell curls 18 x 6
31. Standing dumbbell shoulder press 12 x 12
32. Floor crunches (feet on a bench) 25
33. Flat bench barbell press 70 x 7
34. Preacher machine curls 13 x 7
35. Floor crunches 35
36. Flat bench barbell press 70 x 7
37. Preacher machine curls 13 x 8
38. Floor crunches 34
39. Flat bench barbell press 70 x 6
40. Preacher machine curls 13 x 6

     I waited until the end of my workout to include flat bench barbell chest presses.  After doing all that other stuff beforehand, it was a challenge (I knew it would be).

     I'm thinking about (to experiment a bit) re-organizing my workouts.  Maybe I will do biceps exercises on the same day that I do legs, back, and butt work and do triceps exercises on the same day that I do chest and shoulder work.  We'll see!

Good.

renato ferreira:

Gym Diary: Tuesday, September 25, 2012

     In my gym, the Swiss ball and the hyper-extension platform are located on the upper level.  So, to save time, I've been enjoying my Swiss ball and hyper-extensions together at the beginning of my workout.

     In my own little world, I used the mat and barbell for "roll outs," the squat rack for roman chair dead lifts, and the dumbbells for dumbbell squats.

Workout Summary:

1. ball reverse hip raise 15
2. ball roll out 15
3. hyper-extensions 15
4. ball single leg hip raise 8
5. ball single leg hip raise 8
6. ball reverse hip raise 15
7. ball roll out 15
8. hyper extension 15
9. ball single leg hip raise 10
10. ball single leg hip raise 10
11. ball reverse hip raise 15
12. ball roll out 15
13. hyper extensions 15
14. ball two leg hip raise 10
15. barbell roll outs 10
16. roman chair dead lifts 50 x 8
17. leg curls 9 x 8
18. leg extensions 11 x 8
19. dumbbell squats 25 (each hand) x 8
20. barbell roll out 10
21. roman dead lift 50 x 8
22. leg curls 9:8
23. leg extensions 11 x 9
24. dumbbell squats 25 x 8
25. barbell roll out 10
26. roman chair dead lift 50 x 9
27. leg curls 9 x 7
28. leg extensions 11 x 9
29. dumbbell squats 25 x 8
30. inverted rows 10
31. cable triceps push downs 11 x 12
32. cable straight arm pull downs 7 x 12
33. inverted rows 10
34. cable triceps push downs 13 x 10
35. cable straight arm pull downs 7 x 11
36. inverted rows 9
37. cable triceps push downs 13 x 10
38. cable straight arm pull downs 7 x 10
39. seated rows 9 x 10
40. leg press 9 x 14
41. seated rows 11 x 9
42. leg press 11 x 11
43. seated rows 11 x 9
44. leg press 11 x 11

"Right now, I own this locker room!"