Cardio as Cure-All

My left hamstring and glute was stiff and sore all weekend, most likely from my attempts at GHRs. I wondered how I was going to fare doing cardio and my Push Routine while limping about. I admit I had trouble leaving the house today and didn't actually arrive at the ellipticals until damn near 10 am. I even walked my son to the bus stop in my pajamas. Luckily they don't actually look like pajamas. I barely broke a sweat for the 3 mile warm up, but my hamstrings did feel a lot better, loose and pliable. Cured! Of course, I'll probably be sore somewhere else tomorrow...

Benching made me a little nervous because I'd just done 3 miles. But I paced myself and got all the same sets as last week, so that made me feel pretty good. I'm thinking of canning the Inclined Bench only because my right front delt seems to twinge when I go heavier. Then I got my six sets of Standing DB Lateral Raises out of the way. My arms were definitely tired by the last set. Seated Bent-Over DB Reverse Flyes don't feel any easier. This week I'm more cautious with the Rip Crushers and only do 3 sets at the lighter 37.5 lbs. But I know my triceps can handle more so I grab the V-bar for the cable machine to do Tricep Press Downs. I manage a few reps at 60 lbs and then drop sets down to 25 where 12 reps really hurts.

A quick 100 twisting sit ups and 20 minutes on the elliptical for a two-mile finish before Mat Stretch. Mat Stretch is the only place I actually start to really sweat. Very weird. I know the scale will read an astronomical figure because of all the salty foods I've snacked on all weekend. I'm not disappointed: 115.4 lbs. That's not good. I'm contemplating cutting out Leg Day or at least the weight lifting portion just to see if I can't size down a tad. I hate feeling like I've poured myself into my pants. I don't want to buy the next size up, and I like my pants a bit loose. My conflict is with thinking that Squats, as a total body exercise, is good for my spine. But maybe I'm wrong.

Push Day Monday (pay no attention to the 1 RM because I know it's wrong from actual experience)

Exercise Name

1 RM

Lifting Logs

Elliptical Training

N/A

Calorie :   259 CAL
Distance: 3.01 mile
Speed :    --
Lap/Rep :  --
Duration : 00:33:00

Barbell Bench Press

158.33

Set 1 : 45x12
Set 2 : 95x12
Set 3 : 115x8
Set 4 : 115x8
Set 5 : 115x8
Set 6 : 95x20
Set 7 : 95x20

Barbell Incline Bench Press

107.67

Set 1 : 45x12
Set 2 : 65x12
Set 3 : 85x8
Set 4 : 85x8
Set 5 : 85x8

Dumbbell Lateral Raise

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12
Set 4 : 20x12
Set 5 : 20x12
Set 6 : 20x12

Dumbbell Seated Bent Over Reverse Fly

42

Set 1 : 30x12
Set 2 : 30x12
Set 3 : 30x12
Set 4 : 30x12
Set 5 : 30x12
Set 6 : 30x12

Barbell Rip Crusher

52.5

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Cable Triceps Pushdown

66.67

Set 1 : 40x12
Set 2 : 50x10
Set 3 : 55x6
Set 4 : 45x8
Set 5 : 35x10
Set 6 : 25x12

Sit Up

100

Set 1 : 100 Laps/Rep

Elliptical Training

N/A

Calorie :   174 CAL
Distance: 2.01 mile
Speed :    --
Lap/Rep :  --
Duration : 00:21:00