Tuesday, September 4, 2012

Weight before breakfast:  72.1
Weight after breakfast:  73.3  YIKES!
Weight after lunch:  72.9  Ok!...feeling better, but....

     Ok, I'll blame yesterday's lunch for the weight splurge.  I still felt a bit stuffed this morning.  No!  I didn't skip breakfast, but I didn't make a picture of it either.  It was cereal with milk, dried fruit, almonds, pumpkin seeds, and canned sliced peaches.  Of course, I enjoyed coffee too.

Roll call!  Everyone here?

Pictures of the equipment I used today

     Oops!  I forgot to make a picture of the lateral pull down machine, so I provided a link for it (in case you don't know what it is). 

     Here's my workout summary for today:

1. Dead lifts 40 x 12 (20 kg on each end of the bar)
2. Shrugs 18 (each arm) x 12
3. Dead lifts 40 x 12
4. Shrugs 18 x 15
5. Dead lifts 50 x 9
6. Shrugs 20 x 15
7. Dead lifts 50 x 9
8. Shrugs 20 x 10
9. Squats 30 x 10 (15 kg on each end of the bar)
10. Shrugs 23 x 17
11. Reverse flyes 6 x 9
12. Squats 30 x 10
13. Shrugs 23 x 15
14. Reverse flyes 6 x 9
15. Squats 50 x 8
16. Shrugs 25 x 9
17. Reverse flyes 7 x 8
18. Squats 50 x 8
19. Leg curls 8 x 10
20. Lateral pull downs 8 x 12
21. Flat cruches 20
22. Leg curls 9 x 8
23. Lateral pull downs 11 x 9
24. Flat crunches 20
25. Leg curls 8 x 8
26. Lateral pull downs 11 x 8
27. Flat crunches 20 

Time to go home!

Lunch

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.

Saturday, September 1, 2012

Weight after breakfast was 72. 9 kg.

     I wanted old fashioned oatmeal for breakfast this morning, but, really, I enjoy oatmeal just about any time of the day.   Often, I enjoy it plain with no sugar, no butter, just plain oatmeal.  This morning, however, I loaded it up a bit with dried cranberries, dried blueberries, prunes, almonds, pumpkin seeds, a spoonful of peanut butter, and some milk.  

     I had been living here, in South Korea, for over three years before I found a place where I could buy old fashioned oatmeal.  Once I found it, I've indulged in oatmeal cookies made from scratch.  I've added oatmeal to bread that I've made.  Yea!  Love that stuff!

     I got there at about 1 pm.  No one else was there.

     Ok, had to think!  What did I intend to do today?  What did I do yesterday?  There was no need to hurry, it's Saturday.

 Leg curl machine

Seated rowing machine

I call this the Butt machine, but it helps work the abs too.

I forgot to take pictures of the cable machine and the lateral pull down machine with which I did standing upright rows and lateral pull downs.

1.  leg curls (machine set on 7) x 13
2.  seated row (machine set on 7) x 13
3.  butt machine (set on 7) x 12
4.  upright rows (cable set on 5) x 10
5. leg curls 7 x 12
6. seated rows 8 x 12
7. butt  8 x 12
8. upright rows 6 x 11
9. leg curls 8 x 11
10. seated rows 9 x 11
11. butt 9 x 14
12. upright rows 7 x 11
13. leg curls 9 x 8
14. seated rows 10 x 9
15. butt 10 x 11
16. upright rows 8 x 9

1. Squats 50 (25 x 2) x 8
2. Lateral Pull downs machine set on 8 x 12
3. Shrugs 36 (18 x 2) x 10
4. Squats 50 x 8
5. Lateral pull downs 10 x 12
6. Shrugs 36 x 10
7. Squats 50 x 9
8. Lateral pull downs 10 x 10
9. Shugs 36 x 13
10. Squats 50 x 9
11. Lateral pull downs 10 x 12
12. Shrugs 36 x 15

1.  Alternating leg press 6 x 12

2.  Calf press 8 x 20

3.  Incline sit ups 17

4.  Alternating leg press 8 x 12

5.  Calf press 8 x 20

6.  Incline sit ups 13

7.  Alternating leg press 8 x 12

8.  Calf press 8 x 20

9.  Incline sit ups 13

10. Incline sit ups 13

I began shower details about 3 pm.

     For lunch, I enjoyed an omelet with sliced roasted pork, a spoon full of dried cranberries, a container of plain yogurt, and a cup of black coffee.  Yum!

Weight after lunch was 72.4 kg.