Monday, September 3, 2012

Weight before breakfast: 71.8 kg
Weight before lunch 72.5

I placed my workout summary down below.

      This is what I felt like shortly after arriving at the gym.

     See that mark?  That's where I align my middle finger, or my first finger, or my thumb (all depending on how wide I want my arms to be while bench pressing) on the barbell on bench presses.

1.  Dumbbell incline press using two 25 kg dumbbells x 10
2.  Preacher curl (7.5 kg on each end of the bar) x 10
3.  Triceps extension using a rope (see above) setting 8 x 15
4.  Leg raises on a flat bench 15
5.  Triceps extension using a straight bar (see above) setting 8 x 13
6.  Flye machine 18 x 12

7.  Dumbell press 50 x 10
8.  Preacher curls 15 s 10
9.  Triceps ext. rope 10 x 12
10.  Leg raises 15
11.  Triceps ext. bar 10 x 13
12. Flye machine 18 x 11

13.  Dumbbell press 50 x 9
14.  Preacher curls 15 x 13
15. Triceps ext. rope 10 x 15
16.  Leg raises 15
17.  Triceps ext. bar 11 x 13
18.  Flye machine 18 x 11

19.  Flat bench press with 25 kg on each end of the bar x 10
20.  Dumbbell curls (12 kg each arm) x 7
21.  Crunches (legs down) 33

22.  Flat bench press 50 x 9
23.  Dumbbell curls 24 x 9
24.  Crunches (legs down) 35

     I knew I'd be lunching with my boss and co-teachers before work today, and I knew lunch would be kind of a big spread of food, so I limited my lunch time while at home today.