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.

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