My archives of working out in 2006, 2007 part 1

Flight routines:

I have been working out since 1999, in my college days, and I have been instructed by by instructors and in fitness manuals: Always keep a record of what you did, and to keep track of my progress.
I have always kept a record in my head, writing it down is a different story, no matter how studiously I engrave my routines on paper, i dont end up using it at the gym. I mean like, I can see a few people lugging around a small notebook, a pen and scribbling what they did after a set, panting and sweating, that looks likes me sometimes. But nowadays, presently, I just go into the gym, do my workout and pack up, nop more writing stuff.
Still, the Oc in me needs to document what i do, and track my progress. I know I know, Im jus ton "maintenance" and I dont need to "grow any bigger". But if I don't write what I do down, I won't have a benchmark.

(Planet infinity workout)
Nov. 22, 2006
Leg raise with step
Crunches
Scissor crunches
Oblique side lying
Flat chest presses (DB), and (BB)
Squats (BB and machine)
Calf raises
Back pull ups
Roman chair
Cable row
Shouler presses (db)
Shoulder barbell curl
Deadlift
Cooldown- bike 5 mins.

Nov. 25, 2006 (in lbs)
a) Chest presses (machine)- 50-60-70
b) Chest flyes- 40-50
c) Barbell shoulder presses- 40-50-60
d) Lat pulldown- 100-120-150
e) Leg presses – 100-120-130
f) Machine row- 70-90-120
g) Seated calf raise-25-35-50
h) Bicep curl- 25-30-35
i) Tricep pushdown- 70-80-90

December 29, 2006

Warm-up:
Leg raises -20 reps
Upper abs- 20 reps
Scissor crunches- 15 reps
Obliques- 15-15 reps
Wall climb- level 3-2 rounds, level 2- 1 round, level 1 – 1 round
Machine squat – 180 lbs
Chest machine presses – 50
Shoulder raises (BB) – 50 lbs
Leg extension- 90

Jan 1, 2007

Abs
Obliques(lying)- 15-15 reps
Scissor crunches – 10-10
Upper crunches(Swiss Ball) – 15-15
Hammer raises (DB) – 10

Jan 2, 2007

Wall climb –left to right ; right to left
Abs:
Lower: 20-20-20
Obliques: 20-20-20
Upper: 20-20-20

Squat (smith) – 90, 110, 130

Calf raise (Leg Press Machine) – 160,180, 220

Leg Curl – 50, 70-90

Bench Press – 80

Flyes -80

Leg extension: 100

Jan. 4, 2007

Wall climb + treadmill- 15 mins.
BB squats- smith, 50-70-90

Leg Press- 200,200,240

Seated Calf Raise – 30-50-70

Pull-ups: 80-50-0

Bench Incline

Abs workout- lower, upper, oblique

Jan. 11, 2007
Squats: 70-100-140
Calf(dangling) : 280,300,320
Curl : 90-100-110
Abductor: 80-90-100
Glutes-30-40-50
Pull-ups : 80-60-0
Wide grip pulldowns – 120-150-160

Jan. 13, 2006
Warm up- 5 mins. Bike
Low back machine – 180-200
Shoulder Press (DB)- 20, 25,30
Shoulder Raise 10-15-20
Wall climb – level 3 and level 2

Pull-ups- wide- 80-60-0

Leg press – 200, 220, 240
Leg extension -90-100-120

Abs:
Lower
Upper Obliques
Reverse
side crunches