Gym Diary: Wednesday, November 7, 2012

     It was "pull ups" day, and BOY! they were hard to do, but I was able to do three rounds of eight and a final round of seven.

Workout Summary

1. pull ups 8
2. cable triceps push downs 17 x 8
3. floor crunches (legs on Swiss ball) 40
4. pull ups 8
5. cable triceps push downs 17 x 10
6. floor crunches 50
7. pull ups 8
8. cable triceps push downs 17 x 10
9. floor crunches 50
10. pull ups 7
11. cable triceps push downs 17 x 10
12. floor crunches 50
13. barbell good mornings 20 x 15
14. inner thigh machine 8 x 15
15. seated rows 12 x 9
16. barbell squats 40 x 10
17. Swiss ball pike peak 12
18. barbell good mornings 20 x 15
19. inner thigh machine 8 x 17
20. seated rows 13 x 9
21. barbell squats 40 x 11
22. Swiss ball pike peak 12
23. barbell good mornings 40 x 12
24. inner thigh machine 8 x 16
25. seated rows 13 x 11
26. barbell squats 40 x 11
27. Swiss ball pike peak 13
28. barbell good mornings 40 x 11
29. inner thigh machine 8 x 15
30. seated rows 13 x 10
31. barbell squats 40 x 11
32. Swiss ball pike peak 12
33. reverse flyes (palms in) 7 x 8
34. dead lifts 20 x 17
35. barbell standing bent over rows 20 x 10
36. reverse flyes (palms out) 7 x 11
37. barbell dead lifts 20 x 15
38. barbell standing bent over rows 20 x 12
39. reverse flyes (palms in) 7 x 8
40. barbell dead lifts 20 x 18
41. barbell standing bent over rows 20 x 11
42. reverse flyes (palms out) 7 x 11
43. barbell dead lifts 20 x 17
44. barbell standing bent over rows 20 x 10

      For my dead lifts, I used a lighter weight to do higher reps.  But it was at the end of my workout, so I thought using a heavier weight would not be a good idea.

     On the flyes machine I did what I've called (I've not looked up the name commonly used) reverse flyes.  I two round like a swimming motion with my palms facing into the inside of the bars and two round using the back of my wrists to push the bars outwards and around keeping my arms straight.  I did these, mainly, as an experiment.  Maybe I will do them again.