Gym Diary: Friday, October 19, 2012

     Ok, suck in the tummy and do a side shot.

Workout Summary

1. Seated Rows 12 x 10
2. Leg curls 9 x 9
3. Swiss ball crunches (butt on the ball) 25
4. Seated Rows 12 x 10
5. Leg curls 9 x 9
6. Swiss ball crunches 30
7. Seated Rows 12 x 10
8. Leg curls 9 x 8
9. Swiss ball crunches 30
10. Seated Rows 12 x 12
11. Leg curls 9 x 8
12. Swiss ball crunches 30
13. Barbell dead lifts 60 x 7
14. Reverse hip lifts (stomach on the ball) 30
15. Floor crunches (calves on the ball) 30
16. Hip cross overs (calves on the ball) 15
17. Barbell dead lifts 60 x 8
18. Reverse hip lifts 30
19. Floor crunches 30
20. Hip cross overs 30
21. Barbell dead lifts 60 x 9
22. Reverse hip lifts 30
23. Floor crunches 30
24. Hip cross overs 30
25. Barbell triceps extensions (lying on a flat bench) 15 x 10
26. Right Rotary torso machine 7 x 14
27. Left Rotary torso machine 7 x 14
28. Cable bent bar triceps push downs 10 x 15
29. Straight bar pull ups 5
30. Barbell triceps extensions 15 x 13
31. Right rotary torso machine 7 x 14
32. Left rotary torso machine 7 x 14
33. Cable bent bar triceps push downs 10 x 20
34. Straight bar pull ups 5
35. Barbell triceps extensions 15 x 13
36. Right rotary torso machine 7 x 14
37. Left rotary torso machine 7 x 14
38. Cable bent bar triceps push downs 10 x 20
39. Pull ups 5