Gym Diary: Wednesday, October 24, 2012

     It was "pull ups I gotta do em" day.  I didn't have to convince myself to do them, but I did have to psyche myself, get my wrists ready, and go for it.  I used the slanted bars pictured above.  They were HARD, but I managed to do two sets of seven and one set of six.  I'm not satisfied with that, so I'll keep doing them.

     Look up "low chops" and "high chops" in your favorite exercise web site, and you should get the idea about how I used the ropes pictured above and below.  I like to use the cable machine for these exercises, because I enjoy the resistance that I get both coming and going.  The ropes allow me to extend my arms straight throughout.

           I used the above barbell to do stand up shoulder press after a few set of shoulder press with dumbbells.

Workout Summary for Today

1. Pull ups 7
2. Standing dumbbell shoulder press 12 x 13
3. Left cable rope low chops 6 x 8
4. Right cable rope low chops 6 x 8
5. Pull ups 7
6. Standing dumbbell shoulder press 12 x 13
7. Left cable rope low chops 6 x 8
8. Right cable rope low chops 6 x 8
9. Pull ups 6
10. Standing dumbbell shoulder press 12 x 12
11. Left cable rope low chops 6 x 8
12. Right cable rope low chops 6 x 8
13. Inverted rows 12
14. Standing barbell shoulder press 15 x 9
15. Left cable rope high chops 7 x 15
16. Right cable rope high chops 7 x 15
17. Inverted rows 14
18. Standing barbell shoulder press 15 x 13
19. Left cable rope high chop 7 x 15
20. Right cable rope high chop 7 x 15
21. Inverted rows 14
22. Standing barbell shoulder press 15 x 13
23. Left cable rope high chops 7 x 15
24. Right cable rope high chops 7 x 15
25. Seated rows 12 x 10
26. Leg curls 9 x 9
27. Shoulder machine 8 x 14
28. Seated rows 12 x 10
29. Leg curls 9 x 9
30. Shoulder machine 10 x 11
31. Seated rows 12 x 10
32. Leg curls 9 x 9
33. Shoulder machine 12 x 8