EXERCISE: Gym Workouts Sep.28, 2023 - From the ground up

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EXERCISE: Gym Workouts Sep.28, 2023 - From the ground up


Hello my friends,

Have you eaten?

There are 5 girls and 5 guys tonight at the Dax Fitness gym - including my wife, my son & I. We had a good time sweating it out. Though I struggle with the heavy weights at times, especially the bench press. Better to be safe, than bulldozing it through though.


Here are the workouts tonight - in sequence (All 4 sets of 15reps):
  • Seated Machine Mid Row 50lbs
  • DB Fly 16kg with Leg Raise
  • Straight Arm Pulldown 32kg >> 37.5kg
  • Rope Triceps Press Down 37.5kg
  • Stability Ball Pass Crunch
  • Incline Bench Chest Press 20lbs
  • Bench Chest Press 30lbs (The last 2 sets, I only managed to complete 12reps)
  • Incline Bench Fly 30lbs
  • Smith Machine Incline Press 20kg
  • Bench Narrow Press 40lbs
We didn't do any yoga mats abs workouts tonight. My arms are stiffed with soreness after the heavy arm workouts.

And here is the treasure I've promised every time - the video clip: Here or Here. It's not easy keeping it fresh and fun. But I like making it.

About the Stability Ball Pass Crunch, here's what I've learnt - quite a fun read. Not just about the abs:
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The stability ball pass crunch is an exercise that combines traditional abdominal crunches with the use of a stability ball. This exercise offers several workout benefits:

  1. Core Strength: The stability ball pass crunch primarily targets your core muscles, including the rectus abdominis (front of the abdomen), obliques (side of the abdomen), and transverse abdominis (deep core muscles). It helps to strengthen and tone these muscles, which can improve your overall core stability.
  2. Balance and Stability: Performing the exercise on a stability ball requires balance and stability. This engages the stabilizing muscles in your core, as well as other muscles throughout your body, including the lower back and hip muscles. Over time, this can enhance your overall balance and stability.
  3. Increased Range of Motion: Using a stability ball allows for a greater range of motion compared to traditional crunches on the floor. This increased range of motion can help you work your ab muscles more effectively and may lead to improved flexibility in the spine.
  4. Low Impact: The stability ball pass crunch is generally considered a low-impact exercise. It places less stress on the spine and joints compared to some other abdominal exercises, making it suitable for individuals with back issues or those who need a gentler workout option.
  5. Improved Posture: Strengthening the core muscles can help improve posture by providing better support for the spine. This can reduce the risk of developing poor posture-related issues and may alleviate existing posture problems.
  6. Functional Strength: A strong core is essential for everyday activities and functional movements. It can enhance your performance in sports and activities that involve twisting, bending, lifting, or carrying.
  7. Variation: Incorporating stability balls into your workout routine can add variety and keep your workouts interesting. It can also help you avoid plateaus in your fitness progress.
As with any exercise, it's essential to maintain proper form and technique to maximize the benefits and minimize the risk of injury. If you're new to stability ball exercises or have any underlying health concerns, it's a good idea to consult with a fitness professional or healthcare provider before adding them to your routine.
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Till our next session, remain steadfast and stay motivated!

Yours in unwavering fitness spirit, Gary 💪🌟

Feel free to explore my fitness wisdom on my Blog and Facebook Page, where you'll discover a treasure trove of insights and inspiration. Let's continue to motivate and uplift each other on the journey to being FIT & STRONG! ⚡

Click: fit40strong.com

For any inquiries or tips you'd like to share, don't hesitate to reach out to us at contact@fit40strong.com. 


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