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

Gym Diary: Tuesday, October 23, 2012

Workout Summary:

1. Dips 15
2. Cable rope crunches 12 x 30
3. Preacher machine curls 12 x 8
4. Dips 15
5. Cable rope crunches 14 x 25
6. Preacher machine curls 12 x 9
7. Dips 15
8. Cable rope crunches 16 x 15
9. Preacher machine curls 12 x 9

Work Summary:

1. Dumbbell flat bench press 30 x 13
2. Barbell squats 60 x 10
3. Right dumbbell side bends 25 x 15
4. Left dumbbell side bends 25 x 15
5. Leg raises 20
6. Dumbbell flat bench press 30 x 10
7. Barbell squats 60 x 10
8. Right dumbbell side bends 25 x 15
9. Left dumbbell side bends 25 x 15
10. Leg raises 20
11. Dumbbell flat bench press 30 x 9
12. Barbell squats 60 x 11
13. Right dumbbell side bends 25 x 15
14. Left dumbbell side bends 25 x 15
15. Leg raises 20

Workout Summary:

1. Flye machine 20 x 10
2. Seated alternating dumbbell curls 20 x 4
3. Scissor crunches 11
4. Flye machine 20 x 10
5. Seated alternating dumbbell curls 20 x 5
6. Scissor crunches 12
7. Fly machine 20 x 10
8. Seated dumbbell curls 20 x 3
9. Scissor crunches 12

          Some call it lust.  I call it rewards.

Gym Diary: Monday, October 22, 2012

Workout Summary

1. Pull ups 6
2. Dead lifts 50 x 8
3. Right rotary torso machine 6 x 18
4. Left rotary torso machine 6 x 18
5. Pull ups 7
6. Dead lifts 50 x 9
7. Right rotary torso machine 7 x 16
8. Left rotary torso machine 7 x 16
9. Pull ups 7
10. Dead lifts 50 x 8
11. Right rotary torso machine 8 x 11
12. Left rotary torso machine 8 x 11
13. Pull ups 6
14. Dead lifts 50 x 9
15. Right rotary torso machine 8 x 14
16. Left rotary torso machine 8 x 14

1. Inverted rows 13
2. Reverse hip raise 25
3. Straight arm pull downs 10 x 12
4. Inverted rows 13
5. Reverse hip raise 25
6. Straight arm pull downs 10 x 14
7. Inverted rows 12
8. Reverse hip raise 25
9. Straight arm pull down 10 x 12
10. Inverted rows 13
11. Reverse hip raise 25
12. Straight arm pull downs 10 x 12

1. Seated rows 12 x 9
2. Seated rows 12 x 10
3. Seated rows 12 x 9
4. Seated rows 12 x 8

Gym Diary: Saturday, October 20, 2012

      There were more men (about ten) and fewer women (only three) than usual at the gym today.   That wasn't a bad thing.  There was no cat-screeching "music" coming from the aerobics room where lots of women go to do cycling classes during the week.

Workout Summary

1. Flat bench barbell chest press 60 x 8
2. Flat bench barbell chest press 60 x 10
3. Flat bench barbell chest press 60 x 10
4. Flat bench barbell chest press 60 x 10
5. Squats 40 x 10
6. Scissor crunches 13
7. Left side bends 20 x 15
8. Right side bends 20 x 15
9. Flat bench dumbbell chest press 25 x 15
10. Squats 40 x 12
11. Scissor crunches 14
12. Left side bends 20 x 20
13. Right side bends 20 x 20
14. Flat bench dumbbell chest press 30 x 10
15. Squats 60 x 11
16. Scissor crunches 14
17. Left side bends 25 x 15
18. Right side bends 25 x 15
19. Flat bench dumbbell chest press 30 x 10
20. Squats 60 x 11
21. Scissor squats 13
22. Left side bends 25 x 15
23. Right side bends 25 x 15
24. Flat bench dumbbell chest press 30 x 10
25. Plank 60 seconds
26. Alternating dumbbell arm curls 20 x 5
27. Bridge hip raise 30
28. Left hip cross over 15
29. Right hip cross over 15
30. Plank 60 seconds
31. Alternating dumbbell arm curls 20 x 5
32. Bridge hip raise 30
33. Left hip cross over 15
34. Right hip cross over 15
35. Plank 60 seconds
36. Alternating dumbbell arm curls 20 x 5
37. Bridge hip raise 30
38. Left hip cross over 10
39. Right hip cross over 10
40. Plank 60 seconds
41. Alternating dumbbell arm curls 20 x 5
42. Bridge hip raise 30
43. Left hip cross over 10
44. Right hip cross over 10
45. Flye machine 20 x 12
46. Preacher curl machine 12 x 8
47. Dips 13
48. Cable rope crunches 13 x 20
49. Flye machine 20 x 12
50. Preacher curls machine 12 x 8
51. Dips 11
52. Cable rope crunches 13 x 20
53. Flye machine 20 x 9
54. Preacher curl machine 12 x 7
55. Dips 11
56. Cable rope crunches 13 x 20
57. Flye machine 20 x 8
58. Preacher curl machine 12 x 5
59. Dips 11
60. Cable rope crunches 13 x 20
61. Hanging leg raises 10
62. Straight arm cable pull downs 10 x 10
63. Hanging leg raises 10
64. Straight arm cable pull downs 10 x 10
65. Hanging leg raises 10
66. Straight arm cable pull downs 10 x 10
67. Hanging leg raises 10
68. Straight arm cable pull downs