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My gym exercise chronicles

Published:

Last Edited: August 4, 2018, 3:47 am

Must be gaining strength in my right leg as it feels like I can walk better on it. Some days it hurts from the exercise. Gaining more muscle support in that leg I reckon.

Losing fat around the waist line. Just have a small flap on the sides to lose. Still have a belly pouch with a flap. 
Have lost 1 1/2 inches on the waist line. 45 inches down to 43 1/2, 

Muscles are toning up nicely.

 

List of exercises being done but not every visit to the gym

Fridays weigh out at gym with clothes on 211 lbs 7/06/18
Fridays weigh out at gym with clothes on 210 lbs 7/13/18
Fridays weigh out at gym with clothes on 215 lbs 7/20/18
Fridays weigh out at gym with clothes on 214 lbs 7/27/18
Fridays weigh out at gym with clothes on 212 lbs 8/03/18
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Lateral raise: 80 lbs 10 reps___60 lbs 20 reps
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Seated leg curl: 70 lbs 10 reps___55 lbs 40 reps
Seated leg curl: 70 lbs 20 reps___55 lbs 50 reps
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Seated leg extension: 55 lbs 40 lbs 25 lbs 20 reps each
Seated leg extension: 55 lbs 40 lbs 25 lbs 25 reps each
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Bat swing: 40 lbs 20 reps right side, 20 reps left side
Bat swing: 40 lbs 30 reps right side, 30 reps left side
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Arm curl: 60-40-30 lbs___20 reps each
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Hip abductor: 72 lbs, 50 reps squeeze in___50 reps push out
Hip abductor: 84 lbs, 75 reps squeeze in___75 reps push out
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Diverging lat pull down, seated & knees braced: 80, 70, 60, lb settings 10 reps each___50 lbs 20 reps
Diverging lat pull down, seated & knees braced: 80, 70,lb 10 reps each___60 lbs 20 reps 50 lbs 30 reps
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Abdominal crunch: 100 lbs 50 reps___80 lbs 50 reps
Abdominal crunch: 110 lbs 50 reps___90 lbs 50 reps
Abdominal crunch: 120 lbs 50 reps___100 lbs 50 reps
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Triceps extension: 100 lbs 20 reps__80 lbs 20 reps__60 lbs 30 reps__40 lbs__30 reps
Triceps extension: 100 lbs 20 reps__80 lbs 20 reps__60 lbs 30 reps__40 lbs__50 reps
---------------------------------
Rear delt: 100 lbs 25 reps
Rear delt: 115 lbs 25 reps

Pec fly: 100 lbs 25 reps
Pec fly: 115 lbs 25 reps
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Diverging seated row
70 lbs___Vertical grip & Horizontal grip 15 reps ea
50 lbs___ Vertical grip & horizontal grip 25 reps ea
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Converging chest press: 70-55-40 lbs 10 reps each
Converging chest press: 70-55 lbs 10 reps each___40 lbs 20 reps
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Sci fit machine: 10 minute ride at level 5
Sci fit machine: 15 minute ride at level 6

______________________________________________________________

Found this to be quite educational.

_________________

How to Build Your Body Properly

https://www.fitday.com/fitness-articles/nutrition/what-to-do-before-during-and-after-your-workout-in-order-to-treat-muscle-pain.html

Entry #4,069

Comments

1.
lakerbenComment by lakerben - August 4, 2018, 2:01 pm
What is a diverging row?
Vince gironda used to have a 8,8,8, routine.
2.
JAP69Comment by JAP69 - August 4, 2018, 3:14 pm
Posted vid of diverging seated row. Same model as I use

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