Gym work out

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April27.2009 i statrt gym

i start work hard on first day and every body was looking me after april27,2009 i miss only two day until today first on sunday i got a go in party and one day wednesday my wife stay home so i can not go any where so i rtun business

i am 155 lbs,5 feet 9 inch height

muscle size small 11 inch today on may 8,2009 it's 12 inch's it' increass in 10 days'! it's amazng it's it's my ghard word and drinking whey protain

example yesterday work out on may 10,2009

incline press 40 lbs both side = 10 pull up,hammer strangth mts row

hammer strength mts shgoulder40 lbs=10 pull

hammer starngth mts declinepress =20lbs=25,runningon belt 15 minute,hammer strangthmts incline press=40lbs=5 times,hammer strangth mts front pull down40 lbs=15 count,plus more ten

weight lifting metal arround round metal both side call===============

40 lbs from legs to pullup all the way above head on top my both hand lefting al the on top to pudown on leg and up all the way fast done 15 time's,seated leg curls 60 lbs=40 push up

running on belt

PLus=quintity pull plus means i take break and after i statrt to pull or push again

may11,2009

handle pull from top to dowm with metal chain 90 lbs(updown)

weight lifting ten pull upboth side round metal lit up from leg to above head 40push 40 lbs= 10 times,

mts shoulder press=30lbs=30 times,mts row=30 lbs=3- times,front pull down30 lbs=25 times,weight lifting both side round metal =10 times from leg to above head lifting fast qiuck done 10 times,metal chain handle 120 lbs pull down and up 25 times down=,inclinepress 30 lbs=30 times,shoulder press30 lbs =15 times

25 minute running on belt 4:50 pm to 5;15,after hand curl 30 lbs both hand 30 times,front pull down 30lbs=25 times,chest pullup30 lbs=15 times,using usa publick library at finish7;30 pm bye

April27,2009 to may24,2009 only two day missed one for birthday party and other one day for personal problem ,may 25 is memorial day day of in gym is closed and may 26 i visit other city to se my femily

family member said why you going in this age  on 42 year old you have to do it 10 year ago ? !

life is bussy and i am is bussy behind my store past year i do not have help and i am working for my store and working out side to buy grocery for store this year is vary slow and i am boaring on my business,now for few hour my wife she not mind so i going in gym

4:00 pm to 7:00 stay in gym some time until 6,some time 5 to 7 work out

may31,2009 work out list

iso lateral d.y.row 45 lbs pulls 25 yimes

chest press =40 lbs=25 times,incline press=30lms=25 times,mts shoulder press 30 lbs=25 times,mts decline press 30 lbs=5 times (pulling in front),mts incline press 30lbs=25 times,weight lifting both side round metal stick lift up 40 lbs 10 time plus 10 times,30 lbs metal pull ups both side round weight lifting 30 lbs =10 times,chain pul down  and hand turning on side 50 lbs=10 time and plus again 10 times,low back extension=120 lbs=50 times,nitro pus abdominial 80 lbs=50 times,abdominal 50 lbs =50 times,seated leg curl 45 lbs=35 times ,chain lat pullon front90 lbs=25 times(i do this every day)i typing from library 5:40 pm

may31,2009

21 year in this country

start work out today at 3:00

iso laterl d.y.row 45 lbs pull25 times;50lbs chain pull from top to down =25 times;A9machine chest press 45lbs=25 count;c2 machine=abdominal 50 lbs=50 times;A2 machine=leg extention 40 lbs=25 times;lunch time out side and after lunch again

cybex=c4 machin arm culr 30lbs=25 times;RUNINIG ON BELT 5 MINUTE;A9 =incline chest press 45 lbs=25 timesa7=MACHINE SEATEDROW 90 LBS=25 TIMES;B3 LOW BACK EXTENSION105 LBS=50 TIMES;LEG UP DOWN HOLD HADLE WITH BOTH HAND IKE BYCLE 10 MINUTE

FITNESS CLOS AT 5:00PM VISIT IN LIBRARY AT 5:05 AND WAITING  FOR COMPUTER AND 5:30 I GOT FOR 10 MIN

june3,2009

iso lateral d.y. row 45 lbs=25:mtsshoulder press 30 lbs=25 tmes:mts decline press 20lbs=10 times (front pulldown 40lbs =20 lbs;hammer strangth mts row 40lbs=15 plus10:cybex incline press 30lbs=20 times:cybex chest press 40 lbs=20 times runnining

june 4,2004

45lbs=inclinepress15 time plus10times,

60 lbs chest press =20 times,

70lbs=chin assistance10 time and plus 10 times

90lbs seated row=20

75lbs=standing calf=50 times,

60 lbship abduction=20 times

100 lbs hip adduction =25 times,

60 lbs=seated adduction=25,

60 lbs seated leg curl 25,

40 lbs leg extension==15

5:20 to 5:30 running on belt

iso lateral d.y.row 45lbs pull far from frond hand bringing to chest=25 times,

cybex 40 lbs=chest press=25 times,

cybex =40 lbs shoulder press25 times,

40 lbs arm extension=25 times again 50 lbsarm extension 15 times,

30 lbsarm curl=25 times,

30 lbs abdominal crunch=20 times,

50 lbs abdominal =25 times,

40 lbs mts shoulder press=225 times,

40 lbs mts decline press=5 times6:20 to 6;30 running on belt

this message typing 6:50 to 7:00 pm

june15 an djune 16 missing work out at gym because my wife sick and i have to stay on work

june17,2008

60lbs hammer starngth mts row pull 25 times;60 lbs mts front pull down =25 times:mts incline press pull 5 plus 5plus 5plus 5plus 5 plus :mts decline press pull40lbs=5 times;mts shouldr press 60 lbs= 5plus 5 plus5 plus 5plus 5plus 5plus walking on belt then 100lbs row  pull 10 times;chest press 60 lbs=10 Plus 10 plus 5plus ;shoulder press 60 lbs=5 plus 5plus 5plus 5plus 5plus 5plus

june 18,2009  gym work 5;00pm to 6;40 pm

june22,2009 start work out at 4:50pm (hammer stranghth) 40 lbs shoulder press =15 plus 10 times;,40lbs incline press20 plus 5 times;40lbsd decline press=5 times;40 lbs front pull=25 times;45lbs mts row=25 times 40 lbs cybex 40 lbs shoulder press25 times,cybex 40 lbs chest press=25 times;,cybex rowing 100 lbs=10 times and rowing 40 lbs=25 times;tricep extention 30 lbs=25 times;45lbs isolated y.o =pull25 times;70 lbship abduction-=25 times &70lbship adduction=25 times90lbs=glute(leg job)25 times 70lbs leg extention=25 times;30lbs armcurl =25times 5;40pm end

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