April 19, 1996

Cruise with Ralf

Today I woke up at 10:30 am.

Ralf and Brodie called.  We went cruising around in Ralf’s car with the usual.  I got dropped off around 4:30 pm so I could go to the gym today.

Muscle Gains

I can say my back is getting massive and my body overall is getting more massive.  I ate a lot today so far.  I’ve eaten a dozen bananas and macaroni and chicken before gym and, pasta twists, 6 eggs and milkshake and banana after my workout.

Gym Session

gym session
gym session

My workout today wasn’t so flash and I was almost going to quit in the 7th set but I kept going and had an alright workout.  I missed out on Abs and my workout lasted about 30 minutes.

Here’s my workout.

Warm-up: Nothing fancy.  I got on the bike and did some riding for 5 minutes and burned 30 calories.  I did my normal warm-ups for the back.  I think I would have had a better workout if the lights in the Gym were on.
Latissimus: My first set was on Hammer grip Lat Pulldowns and I did one set to the front for 20 reps with 60 pounds.

My next 3 sets were on Seated Machine Rows and I started with 90 pounds and did 12 reps.  My next two sets were with 120 pounds and I did 10 reps each trying to keep my Chest flat on the rest pad.

My next 3 sets were on T bar Rows and my first set was with 40 pounds and a wide grip.  My next set was with 100 pounds and I did 5 reps and not really proper ones.  My last set I dropped the weight to 80 pounds and did 10 more reps.

My next three sets were on Machine Lat Pushdowns and I started with 130 pounds and did 12 reps.  My next set I used the stack of 200 pounds and did 10 more reps.  By the last rep my arms were shaking.  My last set I did 170 pounds and 10 more reps.

My last exercise was close grip Lat Pulldowns to the front and I did 3 sets.  Comprising of 10 reps each going from 90 pounds to 120 pounds and on my last set dropping from 120 pounds for 5 reps to 100 pounds for 5 reps and then to 80 pounds for another 5 reps stripping the weight and doing Decline sets.

Trapezius: 3 sets of Upright rows.  First set was 20 pounds for 15 reps then, 40 pounds for 12 reps then, 50 pounds for 10 reps.
Erectors: I used the back Hyper-extension Machine for this doing 3 sets of 15 reps with 40 pounds, 70 pounds and 100 pounds.

That’s all I did, I then went home and here I am.

I’m going out again after I eat and have a shower.  We might have the camera tonight.

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