Monday, September 10, 2012

71.8 kg is what the scale said this morning before breakfast.
72.8 kg is what it said after breakfast.
72.8 kg is what is said after lunch.

     I like to do my chest press with either a barbell press or with dumbbells.  Actually, I like to rotate, a couple weeks with one and a couple of weeks with the other.  I think I get a more strenuous and more balanced muscular workout than I would with a machine.  The problem with dumbbells, though, is getting the heavy dumbbells up in the air into starting position.  Here in Korea, I've never seen anyone spot another during any exercise.  Maybe it's just my luck.  At my gym, usually, there is no other man around, and the desk clerk seems busy enough keeping the laundry done.   So, I'm pretty much on my own and, so, end up doing more bench pressing with the barbell flat bench.  

     This gym doesn't have a decline bench that I can use with barbells or dumbbells, so I'm stuck with using the machine pictured above and below for decline chest presses.  In my opinion, the decline chest press is easier to do than it looks.  I think that is because at the angle at which I'm pressing, my chest muscles have added support from my lower body.  I'll do this pressing exercise for about two weeks after which I'll rotate to incline presses.

     I cannot do as much weight using a regular barbell set-up on a decline bench as on this machine.  Pictured above, each orange and yellow plate weighs 20 kg.   So, I feel like I'm cheating when I use a machine (pictured above).

      Soon, after a week or so, I'll see if I can use dumbbells / barbells for my shoulder exercises.  Until then, I'll use this machine to condition my shoulders.

     Oh I wish they had a plain ole set of dipping bars where I could do leg raises too.  I have to put that yellow plate there to do dips unassisted.

     I do like how my chest and triceps feel after I've used this flye machine for a few sets.  So, I'm not totally anti-machine when it comes to exercises.

     Ok, at this angle in the mirror, my arms look pretty good, but I've got the most stubborn arm muscles!

Workout Summary: 

1. flat bench 60 x 8
2. flat crunch 28
3. flat bench 60 x 8
4. flat crunch 28
5. flat bench 60 x 8
6. flat crunch 30
7. flat bench 60 x 9
8. flat crunch 30
9. decline bench 80 x 15
10. decline bench 120 x 12
11. decline bench 160 x 7
12. decline bench 140 x 9
13. dips 8
14. flye machine (setting 19) x 8
15. shoulder machine (setting 8) x 8
16. dips 8
17. fly machine 19 x 8
18. shoulder machine 8 x 9
19. dips 9
20. fly machine 19 x 7
21. shoulder machine 8 x 10
22. dips 8
23. fly machine 18 x 7
24. shoulder machine 8 x 9
25. preacher curls 10 kg x 10
26. triceps extension (cable) 10 x 12
27. preacher curls 10 x 11
28. triceps extension 10 x 11
29. preacher curls 15 x 8
30. triceps extension 10 x 10
31. preacher curls 15 x 10
32. triceps extension 10 x 10

I want a bikini body like this one. Inspiration! Yes. Thank you!

Extra large:

 

Jed Hill

Friday, September 9, 2012

Weight at bedtime last night: 73.3
Weight before breakfast: 72.7
Weight after breakfast: 73.6

     Ok!  Ok!  I've been blaming a lot of things for my weight gain (which isn't too bad).  Earlier this week, my boss treated us all out for lunch.  Last night, she treated us all out to chicken and beer (on a THURSDAY night!).  All week, I've been doing breakfast "my way."  Now, it' Friday.

     I will get this under control.  Maybe I'll put in a workout session on tomorrow too.  We'll see.

My workout summary:

1. flat bench chest press 60 kg x 10
2. dumbbell curls 14 kg (each arm) x 8
3. flat bench chest 60 x 10
4. dumbbell curls 14 x 8
5. flat bench press 60 x 8
6. dummbell curls 14 x 8
7. flat bench chest 70 x 7
8. dumbbell curls 14 x 8
9. dumbbell incline chest 25 kg (each arm) x 9
10. preacher machine: setting 10 x 10
11. dumbbell incline chest 25 x 9
12. preacher machine 11 x 10
13. dumbbell incline chest 25 x 9
14. preacher machine 11 x 10
15. dumbbell incline chest 25 x 9
16. preacher machine 11 x 9
17. shoulder machine setting 10 x 10
18. unassisted dips x 9
19. shoulder machine 10 x 9
20. unassisted dips x 9
21. shoulder machine 10 x 10
22. unassisted dips x 10
23. flat crunches 25
24. flat crunches 25
25. flat crunches 25

Thursday, September 6, 2012

Weight before breakfast: 71.7
Weight before gym:  72.9 (thanks to the breakfast!)
Weight before lunch: 72.5
Weight after lunch:  73.2 (thanks to the salad)

Workout Summary:

1. leg curls: 8 x 12
2. lateral pull downs: 9 x 14
3. leg curls:  8 x 11
4. lateral pull downs:  9 x 11
5. leg curls: 8 x 11
6. lateral pull downs 9 x 11
7. leg curls:  8 x 9
8. lateral pull downs:  9 x 12
9. squats:  50 x8
10. straight arm pull downs: 9 x 12
11. shrugs: 25 (each arm) x 10
12. leg raises: 12
13. squats: 50 x 8
14. straight arm pull downs: 10 x 14
15. shrugs: 25 x 10
16. leg raises: 14
17. squats: 50 x 10
18. straight arm pull downs: 11 x 10
19. shrugs: 25 x 10
20. leg raises:16
21. squats: 50 s 10
22. straight arm pull downs: 11 x 14
23. shrugs: 25 x 10
24. leg raises: 14
25. straight arm pull ups: 4 x 8
26. straight arm pull ups: 3 x 10
27. straight arm pull ups: 3 x 8
28. straight arm pull ups: 3 x 8

Wednesday, September 5, 2012

Weight before breakfast:  71.9
Weight before gym:  72.5
Weight after gym:  72.1

     I've always hated using these, but this gym doesn't have 13, 14, 15, and 15 kg dumbbells on the rack.  So, I end up having to spend five minutes getting it all together.  Sheesh!

Workout summary:

1. Fly machine 18 x 9
2. Standing dumbbell curls 12 (each arm) x 8
3. Fly machine 18 x 10
4. Standing dumbbell curls 14 x 7
5. Fly machine 18 x 11
6. Standing dumbbell curls 14 x 7
7. Fly machine 18 x 10
8. 14 x 7
9. Flat bench press 60 x 8
10. Seated dumbbell curls 14 x 7
11. Flat bench press 60 x 8
12. Seated dumbbell curls 14 x 8
13. Flat bench press 60 x 8
14. Seated dumbbell curls 14 x 8
15. Flat bench press 60 x 8
16. Seated dumbbell curls 14 x 7
17. Dumbbell incline chest press 25 (each arm) x 9
18. Preacher curl 20 x 8
19. Flat crunch 15
20. Dumbbell incline chest press 25 x 7
21. Preacher curls 20 x 8
22. Flat crunch 15
23. Pec dec 11 x 9
24. Flat crunch 15
25. Pec dec 11 x 8
26. Flat crunch 15
27. Pec dec 11x 7
28. Flat crunch 15

It ain't beautiful, but it satisfied!

Egg, pork, kale, cabbage, tomatoes

Weight after lunch:  72.7