Gym Workout

# Exercise Sets Reps Weight
1 Ab crunch machine
125lb
30x
30 3750
2 Cable lat pulldown
120lb
16x
100lb
12x
28 3120
3 Leg extension machine
70lb
140x
150lb
75x
215 21050
4 Thigh Abductor
190lb
100x
100 19000
5 Thigh Adductor
190lb
100x
100 19000
6 Lying leg curl
50lb
80x
80 4000
7 Donkey Calf Raises
70lb
70x
70 4900
8 Bench Press Machine
100lb
20x
80lb
20x
40 3600
9 Bicep Curls
90lb
20x
70lb
20x
40 3200
10 Incline Pushdown
130lb
16x
16 2080
11 Flat Bench Cable Flys
145lb
15x
130lb
8x
23 3215
12 Reverse fly machine
130lb
16x
16 2080
13 Cable Upright Rows
85lb
10x
10 850
14 Machine Shrug
72lb
17x
17 1224
15 Cable Incline Triceps Extension
110lb
20x
20 2200
16 Leg Raises
40lb
12x
12 480
17 Back Extension on Stability Ball
35lb
20x
20 700
18 Sit-ups
50lb
40x
40 2000
19 Bent Over Cable Lateral Raises
10lb
20x
20 200
20 Barbell Incline Triceps Extension
15lb
40x
40 600
21 Dumbbell Shoulder Press
40lb
30x
30 1200
Total 967 98449

Notes

Vit B 12 shot, canned cod liver, increased Magnesium---much stronger and with more endurance today.


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Marley


Marley