Gym Diary: Friday, November 9, 2012

     I hate shopping, but I like my clothes to fit, so either I go shopping or I poke more holes in my belt.

Workout Summary

1. pull ups 8
2. barbell squats 60 x 8
3. cable triceps push downs 17 x 8
4. pull ups 8
5. barbell squats 60 x 10
6. cable triceps push downs 17 x 10
7. pull ups 8
8. barbell squats 60 x 9
9. cable triceps push downs 17 x 8
10. pull ups 8
11. barbell squats 60 x 8
12. cable triceps push downs 17 x 8
13. standing dumbbell reverse flyes 5 kg (each hand) x 7
14. standing barbell bent rows 20 x 15
15. leg extension machine 11 x 6
16. standing dumbbell reverse flyes 5 x 8
17. standing barbell bent rows 40 x 8
18. leg extension machine 10 x 9
19. standing dumbbell reverse flyes 5 x 9
20. standing barbell bent rows 40 x 8
21. leg extensions machine 10 x 10
22. standing dumbbell reverse flyes 5 x 13
23. standing barbell bent rows 40 x 9
24. leg extensions 10 x 10
25. barbell dead lifts 40 x 8
26. inner thigh machine 8 x 13
27. seated rows 13 x 10
28. reverse flye machine 6 x 8
29. barbell dead lifts 40 x 10
30. inner thigh machine 8 x 12
31. seated rows 13 x 9
32. reverse flye machine 6 x 7
33. barbell dead lifts 40 x 10
34. inner thigh machine 8 x 12
35. seated rows 13 x 9
36. reverse flye machine 6 x 8
37. barbell dead lifts 40 x 9
38. inner thigh machine 8 x 12
39. seated rows 13 x 10
40. reverse flye machine 6 x 8

Gym Diary: Thursday, November 8, 2012

     In today's workout, I placed dips near the end of it all.  Still, I was able to do four rounds of fifteen.    I was pleased with that.

     The decline bench machine sorta makes me look stronger than I really am, but my goal was NOT to look strong or to impress anyone.  I wish this gym had a decline bench for free weights.  Anyway, aren't those plate colorful!

      Sometimes I place my feet on the barbell bar when doing crunches, but I felt my work coming from my midsection when I placed my feet on the gray bar, so that's what I did for my last sets of crunches.

Workout Summary

1. flat bench barbell chest press 50 x 15
2. leg raises 25
3. standing straight bar arm curls 10 x 15
4. flat bench barbell chest press 70 x 8
5. leg raises 25
6. standing straight bar arm curls 15 x 10
7. flat bench barbell chest press 70 x 9
8. leg raises 25
9. standing straight bar arm curls 15 x 11
10. flat bench barbell chest press 70 x 8
11. leg raises 25
12. standing straight bar arm curls 15 x 10
13. decline bench chest press 100 x 15
14.  scissor crunches 10
15. dumbbell alternating arm curls 20 x 6
16. decline bench chest press 120 x 10
17. scissor crunches 12
18. dumbbell alternating arm curls 18 x 8
19. decline bench chest press 140 x 7
20. scissor crunches 12
21. dumbbell alternating arm curls 20 x 6
22. decline bench chest press 120 x 10
23. scissor crunches 12
24. dumbbell alternating arm curls 18 x 8
25. leg curls 10 x 6
26. crunches 40
27. dips 15
28. leg curls 9 x 9
29. crunches 40
30. dips 15
31. leg curls 9 x 9
32. crunches 40
33. dips 15
34. leg curls 9 x 9
35. crunches 40
36. dips 15

Gym Diary: Wednesday, November 7, 2012

     It was "pull ups" day, and BOY! they were hard to do, but I was able to do three rounds of eight and a final round of seven.

Workout Summary

1. pull ups 8
2. cable triceps push downs 17 x 8
3. floor crunches (legs on Swiss ball) 40
4. pull ups 8
5. cable triceps push downs 17 x 10
6. floor crunches 50
7. pull ups 8
8. cable triceps push downs 17 x 10
9. floor crunches 50
10. pull ups 7
11. cable triceps push downs 17 x 10
12. floor crunches 50
13. barbell good mornings 20 x 15
14. inner thigh machine 8 x 15
15. seated rows 12 x 9
16. barbell squats 40 x 10
17. Swiss ball pike peak 12
18. barbell good mornings 20 x 15
19. inner thigh machine 8 x 17
20. seated rows 13 x 9
21. barbell squats 40 x 11
22. Swiss ball pike peak 12
23. barbell good mornings 40 x 12
24. inner thigh machine 8 x 16
25. seated rows 13 x 11
26. barbell squats 40 x 11
27. Swiss ball pike peak 13
28. barbell good mornings 40 x 11
29. inner thigh machine 8 x 15
30. seated rows 13 x 10
31. barbell squats 40 x 11
32. Swiss ball pike peak 12
33. reverse flyes (palms in) 7 x 8
34. dead lifts 20 x 17
35. barbell standing bent over rows 20 x 10
36. reverse flyes (palms out) 7 x 11
37. barbell dead lifts 20 x 15
38. barbell standing bent over rows 20 x 12
39. reverse flyes (palms in) 7 x 8
40. barbell dead lifts 20 x 18
41. barbell standing bent over rows 20 x 11
42. reverse flyes (palms out) 7 x 11
43. barbell dead lifts 20 x 17
44. barbell standing bent over rows 20 x 10

      For my dead lifts, I used a lighter weight to do higher reps.  But it was at the end of my workout, so I thought using a heavier weight would not be a good idea.

     On the flyes machine I did what I've called (I've not looked up the name commonly used) reverse flyes.  I two round like a swimming motion with my palms facing into the inside of the bars and two round using the back of my wrists to push the bars outwards and around keeping my arms straight.  I did these, mainly, as an experiment.  Maybe I will do them again.

Gym Diary: Tuesday, November 6, 2012

          Part of the point of my working out is to enjoy checking myself out for results.  Obviously, I don't mind that part at all.

     I've gotten to where I can do four rounds of 15 dips, but I've noticed that doing them first affects what I can do during other chest exercises.  I've been doing them first for several weeks now, so I think I'm ready to see what I can do after changing the order a bit.

     The leg curl machine is near the dips machine, so I did them within the same circuit of exercises.

     On some days, I try to avoid sitting down, for I think that standing up while exercising can add strength to my core.  But, on other days, I can isolate some muscle groups better by sitting down.  That has been the case when I've used the rotary torso machine (above) to work on my side abs.

     For a few weeks I've been struggling to do dumbbell arm curls with 20 kg dumbbells.  Today, after one round, I decided to go back to 18 kg.  This gym does not have a set of 19 kg dumbbells.

     The highest plate setting on this flye machine is "20."  That's the setting I use.  I wish it went higher.  Usually, I save this for last.

Workout Summary

1. dips 15
2. leg curls 9 x 10
3. right rotary torso machine 9 x 10
4. left rotary torso machine 9 x 10
5. preacher curls machine 13 x 8
6. dips 15
7. leg curls 9 x 10
8. right rotary torso machine 9 x 11
9. left rotary torso machine 9 x 11
10. preacher curls machine 13 x 8
11. dips 15
12. leg curls 9 x 10
13. right rotary torso machine 9 x 11
14. left rotary torso machine 9 x 11
15. preacher curls machine 13 x 8
16. dips 15
17. leg curls 9 x 10
18. right rotary torso machine 9 x 11
19. left rotary torso machine 9 x 11
20. preacher curls machine 13 x 8
21. flat bench barbell chest press 60 x 10
22. right dumbbell side bends 30 x 15
23. left dumbbell side bends 30 x 15
24. alternating dumbbell arm curls 20 x 4
25. flat bench barbell chest press 60 x 9
26. right dumbbell side bends 30 x 15
27. left dumbbell side bends 30 x 15
28. alternating dumbbell arm curls 18 x 7
29. flat bench barbell chest press 60 x 9
30. right dumbbell side bends 30 x 15
31. left dumbbell side bends 30 x 15
32. alternating dumbbell arm curls 18 x 7
33. flat bench barbell chest press 60 x 9
34. right dumbbell side bends 30 x 15
35. left dumbbell side bends 30 x 15
36. alternating dumbbell arm curls 18 x 7
37. flye machine 20 x 11
38. shoulder machine 10 x 8
39. flye machine 20 x 11
40. shoulder machine 10 x 8
41. flye machine 20 x 10
42. shoulder machine 10 x 8
43. flye machine 20 x 8
44. shoulder machine 10 x 8

Gym Diary: Monday, November 5, 2012

Ok!  Ok!  I can (barely) do eight pull ups now!  Whew!  They're hard!

Workout Summary

1. pull ups 8
2. Swiss ball crunches 25
3. reverse hip raises 20
4. triceps push downs 15 x 11
5. pull ups 8
6. Swiss ball crunches 30
7. reverse hip raises 25
8. triceps push downs 15 x 15
9. pull ups 8
10. Swiss ball crunches 30
11. reverse hip raises 20
12. triceps push downs 16 x 12
13. pull ups 7
14. Swiss ball crunches 30
15. reverse hip raises 20
16. triceps push downs 17 x 12
17. reverse flyes 5 x 11
18. inverted rows 13
19. plank 75 seconds
20. reverse flyes 6 x 9
21. inverted rows 12
22. plank 75 seconds
23. reverse flyes 6 x 9
24. inverted rows 13
25. plank 75
26. reverse flyes 6 x 9
27. inverted rows 12
28. plank 75
29. barbell triceps extensions 15 x 9 
30. scissor crunches 7
31. barbell triceps extensions 15 x 9
32. scissor crunches 9
33. barbell triceps extensions 15 x 11
34. scissor crunches 8
35. straight arm pull downs 10 x 10
36. cable crunches 10 x 10
37. straight arm pull downs 10 x 10
38. cable crunches 10 x 10
39. straight arm pull downs 10 x 10
40. cable crunches 10 x 10

Gym Diary: Friday, November 2, 2012

Workout Summary

1. dips 16
2. preacher machine curls 13 x 8
3. barbell squats 60 x 10
4. dips 15
5. preacher machine curls 13 x 9
6. barbell squats 60 x 9
7. dips 15
8. preacher machine curls 13 x 9
9. barbell squats 60 x 9
10. dips 13
11. preacher machine curls 13 x 8
12. barbell squats 60 x 9
13. flat bench barbell chest press 60 x 9
14. alternating dumbbell curls 20 x 5
15. right rotary torso machine 8 x 10
16. left rotary torso machine 8 x 10
17. flat bench barbell chest press 60 x 9
18. alternating dumbbell curls 20 x 5
19. right rotary torso machine 8 x 10
20. left rotary torso machine 8 x 10
21. flat bench barbell chest press 60 x 8
22. alternating dumbbell curls 20 x 4
23. right rotary torso machine 8 x 10
24. left rotary torso machine 8 x 10
25. flat bench barbell chest press 60 x 7
26. alternating dumbbell curls 18 x 7
27. right rotary torso machine 8 x 10
28. left rotary torso machine 8 x 10
29. flye machine 20 x 10
30. leg curls 9 x 10
31. seated rows 11 x 10
32. flye machine 20 x 10
33. leg curls 9 x 9
34. seated rows 12 x 8
35. flye machine 20 x 9
36. leg curls 9 x 9
37. seated rows 12 x 9
38. flye machine 20 x 10
39. leg curls 9 x 8
40. seated rows 12 x 8