Yesterday I had done my workout around the middle of the day.
This was Friday’s workout.
|Warm-up:||My warm-up was pretty good today, I did things I wanted to do. As usual it had chest in it, I rode the exercise bike for 5 minutes and lost 40 calories. I then did multiple stretches for the chest, shoulders, and calves.|
|Chest:||My first exercise was Incline Dumbbell Presses for 3 sets. My first set was with 30 pounds and I did 15 reps. My next set was with 50 pounds for 10 reps. For my last set I got a spot for 60 pound dumbbells and I managed 6 reps by myself and I did 9 reps and the last assisted rep took ages.
My second exercise was Seated Machine Presses. I started with 90 pounds for 12 reps and by now I couldn’t push because my Chest was full of blood. My second set I redeemed myself by pushing 130 pounds for 8 reps and 2 cheat reps. For my last set I dropped to 110 pounds and did 10 reps.
My next exercise was Close Grip Bench Presses. I did 3 straight forward sets of 12 reps from 40 pounds to 80 pounds and down to 45 pounds.
My last exercise for the Chest was Pullovers. I started with 30 pounds and did 12 easy reps. My next set was with 50 pounds for 12 reps. My last set was with 60 pounds for 12 reps.
|Abdominals:||For my abs I started with crunches for 20 reps. I then chucked on 20 pounds and did 2 more sets of 20 reps with less of an angle of motion.
I then moved to Machine Ab Crunches and used the stack of 200 pounds for a set of 20 reps. I pounded on a 40 pound dumbbell and did 2 more sets of 20 reps.
|Calves:||I started with Donkey Calf Raises for 15 reps with 200 pounds. I put it up to 260 pounds and did 2 more sets of 15 reps.
I then moved to Seated Calf Raises and started with 40 pounds for 15 reps then, 60 pounds for 15 reps and again 40 pounds for 15 reps.
|Warm-down:||Consisted of riding the bike for 2 minutes burning 10 calories.|
Gemini’s Timing Belt
Yesterday Shawn also helped me fix the timing on the Gemini and today I took it for my first spin around the block with Rory and Keith behind me in their cars.
Carey’s House doing Assignment
We did the usual and went out and I went to Carey’s house with Keith to do an assignment on the typewriter. Rod owes me a lesson for it but I still haven’t seen it.
Sydney Blowhole All-Nighter
Yesterday we went out about 8:00 pm and had an all-nighter down in Sydney at a blowhole place near the ocean where you could see all of Sydney including the Harbor Bridge and the Opera House and a lot of lights. 3 cars full of people went. I ended up crashing at William’s house at 5:00 am this morning and sleeping 4 hours.
Sherry’s House Party
Tonight is another party at Sherry’s house, William’s old girlfriend. It was meant to be invitation only but we all changed that. I was going to go with Valeriya. I rang her on Friday and she doesn’t seem interested so, if I don’t see her at the party I’m not going to worry about her.If I see Valeriya tonight I’ll be happy.
Shawn here to pick me up Cya later.
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.