Thursday, September 20, 2012

Gym Diary: Friday, September 21, 2012

Weight before breakfast: 71.1 kg
Weight after before lunch 71.2 kg

     "Core exercises" have been the buzz in my mind lately as I've been reading articles about working out.  I've decided to buy in, experiment with some, and work more of them into my routine.  So, I've consulted both "Men's Health" and "Bodybuilding.com" for information.  Here are some I can do in my gym





Plank with feet elevated on a Swiss ball


Low Rotational Chopper (dumbbell and cable)












Work out summary:


  1. Plank with feet elevated on a Swiss Ball:  45 seconds
  2. Back extension 15
  3. Swiss ball Russian twist 15
  4. Swiss ball jack knife pike 15
  5. Swiss ball crunch 15
  6. Swiss ball cross over 15
  1. Plank with feet elevated on a Swiss Ball:  45 seconds
  2. Back extension 15
  3. Swiss ball Russian twist 15
  4. Swiss ball jack knife pike 15
  5. Swiss ball crunch 15
  6. Swiss ball cross over 15

  1. flat bench press 40 x 14
  2. cable rotational left  (mid) 3 x 11
  3. cable rotational right (mid) 3 x 11
  4. flat bench press 40 x 12
  5. cable rotational left 3 x 12
  6. cable rotational right 3 x 12
  7. flat bench press 50 x 9
  8. cable rotational left 3 x 11
  9. cable rotational right 3 x 11

  1. barbell roll out 12
  2. dumbbell rotational high chopper left 5 x 11
  3. dumbbell rotational low chopper right 5 x 11
  4. cable rotational high chopper left 3 x 11
  5. cable rotational low chopper right 3 x 11
  6. dumbbell curls 13 x 7
  7. flat bench press 50 x 9


  1. barbell roll out 12
  2. dumbbell rotational high chopper left 5 x 11
  3. dumbbell rotational low chopper right 5 x 11
  4. cable rotational high chopper left 3 x 11
  5. cable rotational low chopper right 3 x 11
  6. dumbbell curls 13 x 7
  7. flat bench press 50 x 9


  1. flye machine 20 x 10
  2. preacher machine 13 x 8
  3. rope triceps extensions 10 x 10
  4. flye machine 20 x 10
  5. preacher machine 13 x 7
  6. flye machine 20 x 8
  7. rope triceps extensions 10 x 10










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