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!"