Monday, August 27, 2012

Weight before breakfast was 71.9 kg
After breakfast, 72.7
After gym, before lunch, 72 kg
After lunch, 72.3  


Usually, I drink about a a half liter of water every thirty minutes while working out.  Sometimes, a little less.  Sometimes, a little more.

     See that rack behind me.  I've come to think of it as one of the most useful equipment piece in the whole gym.  In fact, if I were to set up a home gym, it would be what I would buy first along with a barbell bar, a couple of dumbbell bars, and a couple of adjustable benches: one that would incline and support heavy weight, one that would decline and support heavy weight.  To go with all that I'd buy weight plates as I needed them.

     Today, I used that rack to do these.

Dead lifts
Squats
Good Mornings
Left and Right Lunges

Scroll down to see my routine listed.

 1.  Dead lifts 40 kg x 6
2.  Hip rotary 4 x 10  (Scroll down to see the picture)
3.  Dead lifts 40 x 8
4.  Hip rotary 4 x 10
5.  Dead lifts 40 x 9
6.  Hip rotary 4 x 10
7.  Dead lifts 40 x 9

8.  Squats 30 kg x 10

9.  Back extension (on the cable machine pictured below) 4 x 10

10.  Squats 30 x 10

11.  Back extensions 8 x 10

12.  Squats 30 x 10

13.  Back extensions 8 x 10

14.  Back extension 8 x 10

15.  Left lunges (using the barbell rack)  15 x 8

16.  Right lunges 15 x 8

17.  L 15 x 8

18.  R 15 x 8

19.  L 15 x 8

20.  R 15 x 8 .......... I was huffing and puffing through these.  I had to rest a little between L and R.

21. Incline sit ups 15

22.  Seated Rows (Machine pictured below) 11 x 11

23.  Incline Sit ups 12

24.  Seated Rows 11 x 9

25.  Incline Sit ups 13

26.  Seated Rows 11 x 8

     Below, is pictured a rotary hip machine.  I used it to hit the side abs and hips.