Today so far, all I have done was eat, play piano and go to the Gym.
This is what I did at the Gym.
|Warm-up:||Today wasn’t an energetic day. I feel that I am in an over-trained state and when I weighted myself, I was just over 71 Kilos, Not good!!
I felt like going home by the 2nd exercise but I motivated myself to stay.
I got on the bike for 4 minutes and burned 30 calories. I then did some back stretches but not much.
|Latissimus:||My first exercise was Wide Grip Pulldowns and I started with 40 pounds for 20 reps. I then moved to 70 pounds and did 12 more reps to the back. I raised it to 80 pounds and did 10 reps.
My next exercise was Seated Cable Rows 3 sets of 12 reps. My first set was with 50 pounds for 12 reps. Then 90 pounds for 10 reps, I dropped the weight to 70 pounds and did 10 more reps.
My next exercise was Straight Arm Lat Pulldowns and I started with 25 pounds for 12 reps. I then did 2 more sets of 50 pounds and doing 10 reps. My last exercise for Lats was Machine Seated Rows. Starting with 90 pounds, I did 12 reps and then I did 2 sets of 12 reps with 120 pounds.
|Erectors:||I did Machine Hyperextensions for 3 sets. I started with 60 pounds and did 15 reps. I jumped to 100 pounds and did 15 more reps. I jumped once more to 120 pounds and did 15 more reps.|
|Trapezius:||Today was a different exercise. I did Machine Shoulder Shrugs for 3 sets of 12 reps going up in weight from 80 pounds, to 100 pounds, to 120 pounds.|
|Abdominals:||Abs was also a bit different today. I started with 1 set of Cable Crunches with 35 pounds. I then did 3 sets of Crunches each, for 20 reps with the last two sets done with a 20 pounds plate on my Chest. I did 2 sets on Machine Seated Crunches and started with the stack of 200 pounds for 20 reps. I then put on a 20 pound dumbbell and did 20 more reps.
I’ve had a lot of Protein so I’d better grow.
I’ve had a flu for 2-3 days now so that’s probably why I’ve dropped in body-weight and intensity. It seems like it will be gone tomorrow.
I’m going to have a Multivitamin Tablet and then go out tonight.
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.