April 12, 1996

Heart Rate: 63 Beats

This was done in the morning and it was around 63-64 Beats a minutes just after I woke up.

Gym Routine

I went to train today at about 2:00 pm.  I trained for 50 minutes including warm-up and warm-down.

This was my training Routine.

Warm-up: I jumped on the Bike and I pedaled for 5 minutes and burned off 30 Calories.

I then went into extensive Latissimus Dorsi stretches and spent about 2-3 minutes stretching the Back.

Latissimus: My first exercise was Close Grip Lat Pulldowns and I did a warm-up set of 25 reps slowly and crunching my shoulders together at the end of the movement.  I had done this with 40 pounds or so on the stack.  I then did another set with 90 pounds and I did 15 reps with strict control again.  My last set on this was with 110 pounds and I did another 12 reps.

My next 3 sets were done on a Seated Machine Widegrip Cable Rows and I started with 90 pounds and I did 15 reps with good range and holding at the flexed position.  My next set was with 110 pounds and I did another 15 reps on this.  I thought I could go higher so I jumped up to 130 pounds and did another 10 reps and I added 2 more reps to that using the Cheat method.

I then went and did 1 set of Straight arm Pulldowns and I did 12 reps with 40 pounds on the stack.

After that I went to the Widegrip, Hammer-Grip Lat pulldowns and I started with 105 pounds and did 10 reps with a bit of strain.  I then dropped down to 90 pounds and did another set of 12 reps.

My last 3 sets were done on the Seated Cable rows and I did my first set with 90 Pounds and I did 12 reps trying to arch the back but I was getting tired by now.

My next set I did 105 pounds and it was a bit easier since I changed the Machine I was using to a better one and I did 12 more reps.  I dropped back to 90 pounds and did my last set of 12 reps arching my back and crunching my shoulders.

Trapezius: I did 3 sets of Upright rows and my first set was with 30 pounds and I did 12 reps and then, I jumped up to 50 pounds and thought it would be easy but I found that my Forearms were too solid and I couldn’t grip properly because of my Forearms being full of blood so I dropped down to 40 pounds and did 12 reps.  I then dropped again to 30 pounds and did 1 more set of 12 reps.
Erectors: I did a new exercise today.  I did 3 sets of Seated Machine back Hyperextensions and I started with 60 pounds (all the weight said was 6 on it so it could also be 90 pounds), and I did 15 slow reps.  I jumped to 70 pounds and I did another 15 reps and then I went up to 90 pounds and I did 12 reps.
Abdominals: I started with Crunches and I did 25 reps.

I paused and then I started on the Low ab Crunches and did 20 reps on this.  I found it pretty easy today to do this exercise. I then did 2 more sets of 10 reps on Crunches.

Warm-down: Nothing special, just 2 minutes on the bike and I lost 10 Calories.

Social Time

I will have more later because I am in a hurry and I have to go out tonight either to a party, or we might go out to Campbelltown’s show, or we might go out with the camera.  Whatever we do, I will be there.

Author: 钨宝

The author of Diary Of A Mad Chaos from 1996 to 2018, The Lost Years book, Wubao In China (猎艳奇缘) book series, and Foreigner (华人) an exploration of race relations in Australia. Fluent in Chinese Mandarin, Macedonian, and English, the author currently resides in China, Guangzhou where he continues to make comparative analysis of the cultural differences between Eastern and Western societies.

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