Gym Diary

My workout videos (playlist)

2012-12-02T04:01:00.001-08:00

Locker Room Poses During My 54th Lap (around the Sun)

2012-12-02T03:59:00.001-08:00

Uploaded videos (playlist)

2012-11-24T21:00:00.001-08:00

New Link for Gym Diary Continued

2012-11-21T05:24:00.000-08:00

Gym Diary Continued Here

Gym Diary: Wednesday, November 21, 2012

2012-11-20T23:33:00.001-08:00

Looks like I've reached the storage limit for pictures. Hmmm! Maybe I can go back and resize.... Anyway, here my workout summary.

pull ups 6
cable rope push downs 12 x 12
pull ups 6
cable rope push downs 12 x 12
pull ups 6
cable rope push downs 12 x 12
pull ups 5
cable rope push downs 12 x 13
preacher bar arm curls 10 x 12
dumbbell dead lifts 20 x 10
floor crunches 50
preacher bar arm curls 20 x 9
dumbbell dead lifts 20 x 12
floor crunches 50
preacher bar arm curls 20 x 10
dumbbell dead lifts 20 x 10
floor crunches 50
preacher bar arm curls 20 x 10
dumbbell dead lifts 20 x 9
floor crunches 50
inverted rows 10
straight bar triceps extensions 15 x 10
plank 90 seconds
inverted rows 11
straight bar triceps extensions 15 x 10
plank 90 seconds
inverted rows 12
straight bar triceps extensions 15 x 9
plank 90 seconds
inverted rows 11
straight bar triceps extensions 15 x 10
plank 90
seated rows 13 x 10
seated rows 13 x 9
seated rows 12 x 10
seated rows 11 x 10

Gym Diary: Tuesday, November 20, 2012

2012-11-19T21:09:00.001-08:00

I haven't forgotten that I've complete nearly 55 years of life on this planet. That's about the age my maternal grandfather was the first time I asked him, "How old are you?"

Workout summary:

Incline bench chest press 40 x 13
40 x 13
40 x 11
40 x 10
40 x 12
40 x 10
Leg raises 25
Flye machine 20 x 12
Leg raises 30
Flye machine 20 x 11
Leg raises 30
Flye machine 20 x 12
Leg raises 30
Flye machine 20 x 12
Leg raises 30
Flye machine 20 x 10
Leg raises 30
Flye machine 20 x 10
Shoulder press 10 x 10
10 x 10
10 x 10
10 x 9
10 x 9
10 x 8
Dips 12
11
10
10
10
10

Very tastefully done. Beautiful picture.

2012-11-18T18:26:00.001-08:00

Buckaroo:

Gym Diary: No Gym Today, Monday, November 19, 2012

2012-11-18T18:05:00.003-08:00

As I kicked back the kickstand, I discovered a flat tire on my bicycle. Ugh! So, I walked the bike to a nearby bicycle shop (one that I pass by nearly everyday). The kind man there found and patched two punctures in the tube all within about an hour and charged me only 10,000 wons. After that, I returned home and enjoy another rest day before going to work.

I guess I can make it up on Saturday.

I have never want to be an athlete nor a sports fan.

2012-11-18T15:55:00.000-08:00

I have never been an athlete nor a sports fan. I have never wanted to be an athlete nor a sports fan. I still don't want to be either of them. I'm just a guy who enjoys working out at a gym. It's easy for me to do, because the gym is near my home and I don't have to sign a "two-year" contract.... And, it helps that most people around me don't speak English, so I spend a lot of time alone. The gym is one perfect place where I can enjoy spending my time alone.

Do husbands enjoy Tuna Salad?

2012-11-17T21:05:00.001-08:00

Is this a good way to look for a husband?

2012-11-17T19:16:00.001-08:00

I'm looking for a husband!

2012-11-17T18:12:00.001-08:00

Inspiration. I like his physique.

2012-11-17T17:55:00.001-08:00

partita:

http://www.facebook.com/ronald.batson

2012-11-16T18:19:00.000-08:00

Introduce yourself.

To the husband in my dreams,

2012-11-16T15:59:00.000-08:00

On this morning I made toast and coffee. How shall we spend this day, you and I?

Gym Diary: Friday, November 16, 2012

2012-11-15T21:33:00.000-08:00

Did I tell you that I ride a mile uphill (not too steep over all, but with a few steep hills as I cross some streets) to get to my gym. Of course, that means it's downhill on the way home.

I have in mind to use an incline bench for chest presses for a couple weeks beginning on Monday.

Generally, I post equipment pictures in the order that I use the equipment. I mix the order up from day to day.

Workout Summary:

seated rows 12 x 10
12 x 9
12 x 8
12 x 8
11 x 8
leg curls 9 x 9
9 x 8
9 x 7
8 x 8
8 x 8
barbell squats 40 x 10
floor crunches (legs up on a bench) 50
pull ups 7
barbell squats 40 x 10
floor crunches 5 x 30
pull ups 7
barbell squats 40 x 11
floor crunches 5 x 35
pull ups 6
barbell squats 40 x 11
floor crunches 5 x 40
pull ups 6
barbell squats 40 x 12
floor crunches 5 x 40
pull ups 6
preacher curl machine 12 x 10
cable rope triceps push downs 11 x 10
bench crunches (feet on the gray bar) 30
preacher curl machine 12 x 9
cable rope triceps push downs 11 x 13
bench crunches 30
preacher curl machine 12 x 8
cable rope triceps push downs 11 x 17
bench crunches 35
preacher curl machine 12 x 8
cable rope triceps push downs 11 x 13
bench crunches 30
preacher curl machine 12 x 8
cable rope triceps push downs 11 x 17
bench crunches 35

Gym Diary: Thursday, November 15, 2012

2012-11-14T23:30:00.000-08:00

Workout Summary

flat bench chest press 60 x 10
60 x 8
60 x 8
60 x 11
60 x 8
Flye machine 20 x 9
20 x 8
20 x 8
20 x 8
20 x 8
leg raises 25
dips 16
leg raises 25
dips 15
leg raises 25
dips 16
leg raises 25
dips 15
leg raises 25
dips 16
pec dec 7 x 10
cable triceps push downs 13 x 11
pec dec 9 x 10
cable triceps push downs 13 x 12
pec dec 9 x 12
cable triceps push downs 13 x 12
pec dec 10 x 11
cable triceps push downs 13 x 12
pec dec 11 x 8
cable triceps push downs 13 x 13

Gym Diary: Wednesday, November 14, 2012

2012-11-13T21:16:00.000-08:00

Ok! My arms are nothing like those models whose arms, legs, abs, chest, thighs, and back I see (and admire) everyday. My hat's off to them for their hard work and accomplishments. Still, I do the best I can, and I'm happy with that.

Workout Summary:

pull ups 8
8
8
6
barbell curls 20 x 8
20 x 8
20 x 8
20 x 8
20 x 8
barbell rows 20 x 15
25 x 12
25 x 10
25 x 10
25 x 10
reverse flye (machine) 7 x 8
7 x 8
7 x 8
7 x 8
7 x 8
dumbbell curls 18 x 7
18x 8
18 x 8
18 x 7
18 x 7
inverted rows 10
11
9
8
8
8

Inspiration....

2012-11-13T15:20:00.001-08:00

Tapered:

Gym Diary: Tuesday, November 13, 2012

2012-11-12T21:45:00.002-08:00

Due to all the pushing and pulling exercises I had been doing, my hands were sore today, so today I decided to avoid exercises requiring them. Also, due to no reason in particular, I exercised in straight sets of five.

Workout Summary:

barbell squats 40 x 10
40 x 10
40 x 10
40 x 12
40 x 12
inner thigh machine 9 x 10
9 x 9
9 x 9
9 x 9
9 x 8
leg curls 9 x 9
9 x 9
9 x 7
8 x 8
8 x 8
right rotary torso machine 8 x 10
left rotary torso machine 8 x 10
right 8 x 12
left 8 x 12
right 8 x 12
left 8 x 12
right 8 x 12
left 8 x 12
right 8 x 12
left 8 x 12
barbell good mornings 20 x 12
20 x 12
20 x 12
20 x 12
20 x 12

Gym Diary: Monday, November 12, 2012

2012-11-11T22:26:00.002-08:00

Above: After showering.

Below: Before showering.

I decided to do straight sets with the flat bench and the decline bench. So, I did five sets on each.

On the green mat, and with the straight bar and plates, I alternated between leg raises and arm curls. I did five sets of each.

With the shoulder machine (above) and the flat bench (below) I alternated between crunches and should presses.

With the flye machine (below), I ended my workout with five straight sets of chest flyes.

Workout Summary

flat bench chest press 60 x 8
60 x 9
60 x 8
60 x 8
60 x 7
incline bench chest press 100 x 12
120 x 12
120 x 8
120 x 8
120 x 7
leg raises 25
straight bar arm curls 20 x 8
leg raises 25
straight bar arm curls 20 x 8
leg raises 25
straight bar arm curls 20 x 8
leg raises 25
straight bar arm curls 20 x 8
leg raises 25
straight bar arm curls 20 x 9
shoulder press 10 x 9
crunches 31
shoulder press 10 x 11
crunches 35
shoulder press 10 x 12
crunches 34
shoulder press 10 x 11
crunches 40
shoulder press 10 x 10
crunches 40
flyes machine 20 x 11
20 x 9
20 x 8
20 x 7
20 x 8

Gym Diary: Friday, November 9, 2012

2012-11-08T21:55:00.002-08:00

I hate shopping, but I like my clothes to fit, so either I go shopping or I poke more holes in my belt.

Workout Summary

pull ups 8
barbell squats 60 x 8
cable triceps push downs 17 x 8
pull ups 8
barbell squats 60 x 10
cable triceps push downs 17 x 10
pull ups 8
barbell squats 60 x 9
cable triceps push downs 17 x 8
pull ups 8
barbell squats 60 x 8
cable triceps push downs 17 x 8
standing dumbbell reverse flyes 5 kg (each hand) x 7
standing barbell bent rows 20 x 15
leg extension machine 11 x 6
standing dumbbell reverse flyes 5 x 8
standing barbell bent rows 40 x 8
leg extension machine 10 x 9
standing dumbbell reverse flyes 5 x 9
standing barbell bent rows 40 x 8
leg extensions machine 10 x 10
standing dumbbell reverse flyes 5 x 13
standing barbell bent rows 40 x 9
leg extensions 10 x 10
barbell dead lifts 40 x 8
inner thigh machine 8 x 13
seated rows 13 x 10
reverse flye machine 6 x 8
barbell dead lifts 40 x 10
inner thigh machine 8 x 12
seated rows 13 x 9
reverse flye machine 6 x 7
barbell dead lifts 40 x 10
inner thigh machine 8 x 12
seated rows 13 x 9
reverse flye machine 6 x 8
barbell dead lifts 40 x 9
inner thigh machine 8 x 12
seated rows 13 x 10
reverse flye machine 6 x 8

Gym Diary: Thursday, November 8, 2012

2012-11-07T21:47:00.001-08:00

In today's workout, I placed dips near the end of it all. Still, I was able to do four rounds of fifteen. I was pleased with that.

The decline bench machine sorta makes me look stronger than I really am, but my goal was NOT to look strong or to impress anyone. I wish this gym had a decline bench for free weights. Anyway, aren't those plate colorful!

Sometimes I place my feet on the barbell bar when doing crunches, but I felt my work coming from my midsection when I placed my feet on the gray bar, so that's what I did for my last sets of crunches.

Workout Summary

flat bench barbell chest press 50 x 15
leg raises 25
standing straight bar arm curls 10 x 15
flat bench barbell chest press 70 x 8
leg raises 25
standing straight bar arm curls 15 x 10
flat bench barbell chest press 70 x 9
leg raises 25
standing straight bar arm curls 15 x 11
flat bench barbell chest press 70 x 8
leg raises 25
standing straight bar arm curls 15 x 10
decline bench chest press 100 x 15
scissor crunches 10
dumbbell alternating arm curls 20 x 6
decline bench chest press 120 x 10
scissor crunches 12
dumbbell alternating arm curls 18 x 8
decline bench chest press 140 x 7
scissor crunches 12
dumbbell alternating arm curls 20 x 6
decline bench chest press 120 x 10
scissor crunches 12
dumbbell alternating arm curls 18 x 8
leg curls 10 x 6
crunches 40
dips 15
leg curls 9 x 9
crunches 40
dips 15
leg curls 9 x 9
crunches 40
dips 15
leg curls 9 x 9
crunches 40
dips 15

Gym Diary: Wednesday, November 7, 2012

2012-11-07T01:35:00.004-08:00

It was "pull ups" day, and BOY! they were hard to do, but I was able to do three rounds of eight and a final round of seven.

Workout Summary

pull ups 8
cable triceps push downs 17 x 8
floor crunches (legs on Swiss ball) 40
pull ups 8
cable triceps push downs 17 x 10
floor crunches 50
pull ups 8
cable triceps push downs 17 x 10
floor crunches 50
pull ups 7
cable triceps push downs 17 x 10
floor crunches 50
barbell good mornings 20 x 15
inner thigh machine 8 x 15
seated rows 12 x 9
barbell squats 40 x 10
Swiss ball pike peak 12
barbell good mornings 20 x 15
inner thigh machine 8 x 17
seated rows 13 x 9
barbell squats 40 x 11
Swiss ball pike peak 12
barbell good mornings 40 x 12
inner thigh machine 8 x 16
seated rows 13 x 11
barbell squats 40 x 11
Swiss ball pike peak 13
barbell good mornings 40 x 11
inner thigh machine 8 x 15
seated rows 13 x 10
barbell squats 40 x 11
Swiss ball pike peak 12
reverse flyes (palms in) 7 x 8
dead lifts 20 x 17
barbell standing bent over rows 20 x 10
reverse flyes (palms out) 7 x 11
barbell dead lifts 20 x 15
barbell standing bent over rows 20 x 12
reverse flyes (palms in) 7 x 8
barbell dead lifts 20 x 18
barbell standing bent over rows 20 x 11
reverse flyes (palms out) 7 x 11
barbell dead lifts 20 x 17
barbell standing bent over rows 20 x 10

For my dead lifts, I used a lighter weight to do higher reps. But it was at the end of my workout, so I thought using a heavier weight would not be a good idea.

On the flyes machine I did what I've called (I've not looked up the name commonly used) reverse flyes. I two round like a swimming motion with my palms facing into the inside of the bars and two round using the back of my wrists to push the bars outwards and around keeping my arms straight. I did these, mainly, as an experiment. Maybe I will do them again.

Gym Diary: Tuesday, November 6, 2012

2012-11-06T00:33:00.002-08:00

Part of the point of my working out is to enjoy checking myself out for results. Obviously, I don't mind that part at all.

I've gotten to where I can do four rounds of 15 dips, but I've noticed that doing them first affects what I can do during other chest exercises. I've been doing them first for several weeks now, so I think I'm ready to see what I can do after changing the order a bit.

The leg curl machine is near the dips machine, so I did them within the same circuit of exercises.

On some days, I try to avoid sitting down, for I think that standing up while exercising can add strength to my core. But, on other days, I can isolate some muscle groups better by sitting down. That has been the case when I've used the rotary torso machine (above) to work on my side abs.

For a few weeks I've been struggling to do dumbbell arm curls with 20 kg dumbbells. Today, after one round, I decided to go back to 18 kg. This gym does not have a set of 19 kg dumbbells.

The highest plate setting on this flye machine is "20." That's the setting I use. I wish it went higher. Usually, I save this for last.

Workout Summary

dips 15
leg curls 9 x 10
right rotary torso machine 9 x 10
left rotary torso machine 9 x 10
preacher curls machine 13 x 8
dips 15
leg curls 9 x 10
right rotary torso machine 9 x 11
left rotary torso machine 9 x 11
preacher curls machine 13 x 8
dips 15
leg curls 9 x 10
right rotary torso machine 9 x 11
left rotary torso machine 9 x 11
preacher curls machine 13 x 8
dips 15
leg curls 9 x 10
right rotary torso machine 9 x 11
left rotary torso machine 9 x 11
preacher curls machine 13 x 8
flat bench barbell chest press 60 x 10
right dumbbell side bends 30 x 15
left dumbbell side bends 30 x 15
alternating dumbbell arm curls 20 x 4
flat bench barbell chest press 60 x 9
right dumbbell side bends 30 x 15
left dumbbell side bends 30 x 15
alternating dumbbell arm curls 18 x 7
flat bench barbell chest press 60 x 9
right dumbbell side bends 30 x 15
left dumbbell side bends 30 x 15
alternating dumbbell arm curls 18 x 7
flat bench barbell chest press 60 x 9
right dumbbell side bends 30 x 15
left dumbbell side bends 30 x 15
alternating dumbbell arm curls 18 x 7
flye machine 20 x 11
shoulder machine 10 x 8
flye machine 20 x 11
shoulder machine 10 x 8
flye machine 20 x 10
shoulder machine 10 x 8
flye machine 20 x 8
shoulder machine 10 x 8