Cardio Thursday

Fuzzy tricep photos from yesterday.

I'm dragging this morning because I stayed up too late watching Restaurant Impossible. I know it's silly because it's loaded on my DVR so I can watch it any time, but I usually wait until everyone is asleep to watch these sort of shows. I have my right hand pre-taped. My pointer finger is starting to feel better. All the bruised skin has peeled off my knuckles as well. I know the first 4 minutes of Tabata is going to hurt (my lungs mostly) but I still do it after 3 minutes of slow steady state. 10 minutes later and I'm barely moist. Bummer.

I start with the right machine which is the more popular of the two. It behaved okay on Tuesday, but today, after half a round of it arbitrarily not registering a blow and then screaming that I'm punching too hard, I exit and move over to the left machine. That's the machine with a foot pad half on the rubber matting and horrible screen glare. It's less popular. It's also less glitchy today. Not that it's perfect. It still doesn't register the one combo: Power Kick / Jab / Cross, which makes no sense because the data for each round shows number of strikes. I'm logging a big fat zero, but not missing the strikes. This goes on for rounds 8 and 9. On the final round (15), I log 100% for all my blows, but the system only rates my accuracy at 99%. And yet on other rounds, 100% means 100%. Go figure. I still got a good workout though.

The last 10 minutes of cardio (2 minutes steady state, 5 min Tabata, 3 min steady state) aren't as painful only because it takes me longer to ramp up. I'm just not able to reach the faster speeds in just 20 seconds. I'm not too concerned.

My son seems subdued when I get him from the Child Care room. He's upset about his size and weight again. He's not a fat kid but he is thicker than his peers (his arms and legs are twice the thickness of his best friends). But he's at the age where he's starting to notice whether he fits in or not. He wants to play a sport but he's not really interested in team sports. I'm going to sign him up for swim class again. He's an excellent swimmer, his strokes are effortless, like a jellyfish. The only kid's program suitable for him is the Olympia Excel which is basically stroke technique for racing. He likes golf too, but I don't think I can afford golf lessons now that the school has lost its after school golf and tennis program. He's also good at archery but there's no archery program either. We'll just have to figure it out.

Cardio Thursday

10 min cardio = 3 min steady state + 4 min Tabata + 3 min steady state
Cage Stretch

Nexersys 15 rounds Beginner Level
  Accuracy 97% / Strikes 99% / Average Power 130%

10 min cardio = 2 min steady state + 5 min Tabata + 3 min steady state

photos posted for actual stats:

Note 0% scored next to the combo yet total strikes 109 matches strikes requested.

This also occurs in Round 9. 

Round 15 tallies 1005 for all blows requested, yet average accuracy for this round is 99%. WTH?

All 15 rounds today.

Humping Leg Day

Today was a little better in that by the time I hit my 2nd cardio session, I was actually sweating. Yay! Most of the time though, I was just a bit damp if I was perspiring at all. The air is loads less humid lately, but thunderstorms are forecast for the next several days starting tomorrow. Go figure.

Today is Leg Day. My lower back seems a tad sore so I'm cautious. I do 2+ miles on the LifeFitness Cross-trainer just to get the kinks out. When I get to the Smith, someone has left the bar face-high (for me) with a pair of 25s. I ask around but no one owns up to it so I strip the bar just so I can lower it to shoulder height. I get all my sets but my knees and lower back complain in alternating fashion. The bug bites I got on Sunday while visiting my cousins are really starting to itch now. I bought some Benadryl® ointment to rub into them because I'm scratching all my bites into bloody scabs. It works okay but I might go back to the hydrocortisone cream.

The SLDLs are also giving my lower back some issues. I get my sets but don't push for more on the heavy set. Instead I drop the weight 10 lbs and do that. My back doesn't hurt; it just feels tired. Maybe a good stretch will help? A quick Cage Stretch and a turn on the Torso Twist machine before I do a few Seated Leg Extensions. The first set is the lightest but always feels the hardest. Then I set up at the Lat Pull Down machine with a bosu and do my GHRs. I can tell it's working my hams and glutes because when I don't contract those muscles, it feels a lot more like a push up. My legs are shaking a little when I'm done. Weird.

It takes forever to get 3 miles on the Precor elliptical, but at least I get a good sweat going at minute 17. Then I start to feel really good. A full Mat Stretch follows with 3 sets of Dive Bomber Push Ups, a plank and lots of splits. When I'm done, I knock out some crunches and pulse-ups just because I feel guilty about not doing much for abs. The gym scale reads 111.2 lbs. It's good. What's not good is me seeing my BF creep up. I can see it! Bleah!

Because diabetes, gout, glaucoma and high blood pressure runs in my family history, I'm a bit concerned about doing anything too drastic with my eating. Obesity does not run my immediate family. There's the misperception that only overweight people develop diabetes or gout. Unfortunately, there seems to be a genetic susceptibility to diabetes in the Asian population. Some attribute this to generations of the white rice diet. Gout runs in both sides of my family and my tall, skinny younger brother is afflicted. I hear it's quite painful. I don't want to find out first-hand.

Tomorrow will be another abbreviated Cardio day. I think I'll drop a few rounds of the Beginner Level and add a few Intermediate ones, just to mix it up. My knee isn't complaining on the Inclines any more so WTH, right? Just do it!

Leg DayWorkout

Elliptical Training

Calorie :   96 CAL
Distance: 2.23 mile
Duration : 00:20:00

Smith Machine Squat

224

Set 1 : 30x15
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12

Smith Machine Stiff Legged Deadlift

202.67

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x8
Set 6 : 150x10

Torso Twist Machine

2 x 25 x 50 lbs

Leg Extensions

189

Set 1 : 75x12
Set 2 : 105x12
Set 3 : 135x12

GHRs on Lat Pull Down

3 x12 @ BW

Elliptical Training

Calorie :   334 CAL
Distance: 3 mile
Duration : 00:36:00

Plank

Set 1 : 00:01:01

Dive Bomber Push Up

3 x 12

Crunches / Pulse Ups

2 x 50
1 x 50

Abbreviated Cardio Isn't Enough

Today was another super short cardio day. Maybe because it's been cooler than usual lately, but I didn't really bust a sweat doing my cardio warm up: 3 min Steady State, 4 min breathless Tabata, 3 min Steady State. Then some stretching at the Cage. There's a guy Sparring on the Left Nexersys so I get on the Right side, the one I used to use some months ago. I only do 11 rounds because I want a little time to stretch my shoulders afterwards, and then shower before my son and I rush off to catch the 11 am showing of Planes: Fire and Rescue.

Eleven rounds really isn't enough. I'm a bit sweaty when I'm done, but I'm not really done when it's over. I'm more annoyed. Because although the sensors seem to be working (mostly) and are sometimes overly sensitive (I stop the machine over a dozen times), again, the computer doesn't register the combination Power Kick/Jab/Cross and it lands me a big fat Zero for points.

When I review my data (in screen shot provided below, check out the first four rounds), I can see where my power is greater, my accuracy and strike scores are lower because the system actually detracts from your score, as if you'd totally missed the blow. It doesn't make sense but I guess it's meant to discourage you from really wailing on it. My knee is feeling better though so perhaps next time I'll add a few rounds of Intermediate level on Thursday. We don't have any movies to rush off to on that day although I still have a 2 hr time constraint, but it's a tad more flexible.

Tuesday Half-Ass Workout

Precor elliptical = 3 min steady state + 4 min Tabata (20 sec On / 10 sec Off) + 3 min steady state
Cage Stretch with BW calf raises & dips, kicks and hamstring stretches

Nexersys 11 rounds Beginner Level Follow Me Avatar
  Accuracy 90% / Strikes 95% / Average Power 141%

Shoulder and Upper Back Stretch at Cage

today's session:

Monday Blahs

We were out most of the weekend and I'm feeling it today. I did my 2 miles on the LifeFitness before lifting but never busted a sweat. I hate days like that. The free weight area is fairly empty, but the breaker benches need adjustments. When I pull the bar forward to take it off the rack, the breaker stays forward and doesn't snap back. Which means I have to use the bar to push the breaker back, out of the way. Fine if it's just the bar. Lousy if you have a loaded barbell. It just sucks all your energy and momentum out of the lift. My benching sucked today. So instead of upping my bench today, I didn't even finish my heavy set. Instead, I went for reps at the lower weight. At least it wasn't a total loss. Later, as I'm exiting the gym, I see the owner working out and mention how the breaker benches need fixing. He thinks they need to be oiled. I think they're too loose and need to be tightened. Whatever. As long as they're fixed by next week.

The rest of my workout got progressively better, with me adding either weight or reps to most of my movements. Except for curls. It's odd how I can pull more weight and reps with the RG BB Curl than with regular EZ bar curls. Oh well.

I also didn't bust a sweat during my last 20 minutes on the elliptical. Bleah! I did my Mat Stretch, Dive Bomber Push Ups, plank and a single set of crunches. Done. Feel like I've been here too long. My right side is feeling the effects of some nasty upper back and shoulder knots, causing a weird painful impinged nerve sensation down the back of my upper arm and into my elbow. I'm thinking I need to pull back a few rounds on the Nexersys and replace it with a better stretch routine. But of course, I'd also want to add another round of Tabata. Tomorrow my son and I have a choice of watching Planes Fire & Rescue at 11 am, or Hercules in 3D at 11:45 am. (Hercules in 2D doesn't start until 2 pm.) Either way, it'll be a rush to get my workout done.

Monday Workout

Elliptical Training

Calorie :   96 CAL
Distance: 2.07 mile
Duration : 00:20:00

Barbell Bench Press

158.33

Set 1 : 45x12
Set 2 : 95x12
Set 3 : 115x6
Set 4 : 95x20
Set 5 : 95x20

Barbell Incline Bench Press

113.33

Set 1 : 45x12
Set 2 : 65x12
Set 3 : 85x6
Set 4 : 85x8
Set 5 : 85x10

Dumbbell Incline Fly

37.5

Set 1 : 20x12
Set 2 : 20x15
Set 3 : 25x15
Set 4 : 25x15
Set 5 : 25x15

Dumbbell Lateral Raise

35

Set 1 : 20x15
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 20x15

Dumbbell Reverse Flyes

46

Set 1 : 20x15
Set 2 : 25x15
Set 3 : 30x16
Set 4 : 30x15
Set 5 : 30x15

Dumbbell Alternate Bicep Curl

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Barbell Curl

56.25

Set 1 : 15x15
Set 2 : 37.5x15
Set 3 : 37.5x15
Set 4 : 37.5x15

Barbell Reverse Curl

66.67

Set 1 : 40x20
Set 2 : 40x20
Set 3 : 40x20

Torso Twist Machine

Set 1 : 25 x 50 lbs
Set 2 : 25 x 50 lbs

Elliptical Training

Calorie :   179 CAL
Distance: 1.62 mile
Duration : 00:20:00

Plank

Set 1 : 00:01:00

Dive Bomber Push Up

Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep

Crunches

Set 1 : 50 Lap/Rep

Cutting Cardio Means Upping the Weights

My right palm spasmed this morning. It was quite painful but didn't last more than 30 seconds. It felt as if I'd dislocated all the little bones in my hand. The skin is peeling from the darkened bruised circles over two of my knuckles where they'd been damaged from punching the Nexersys. The joint of my right pointer finger still feels odd as well. But it doesn't hurt. And none of it interferes with my workout. I do my standard 20 minutes on the LifeFitness Cross-trainer, and then head to the free weight area for RG BB Rows. I like this exercise. But I'm a bit nervous at upping the weight. I shouldn't be. I've pulled heavier, but that was several months ago.

15 reps at 135 lbs restores my confidence. As does 15 reps at 155 lbs. I cautiously toss a pair of 5s on the bar. Now it's 165 lbs. I get 12 reps. Okay, that wasn't so bad. The next set I get 15 reps. That made me a little tired. I should probably finish up with a 20-repper but since I got 2 sets last week, I'm just going to up the weight for 1 set this week. I pull off the 10s and leave the 5s, giving me 145 lbs. And the 20-repper doesn't feel all that bad. Yay!

One-Arm DB Rows, on the other hand, are killer. I'll be happy if I can match what I did last week. Instead, I up my reps by one for each set. Yay! My lower back is a bit tired so I'm also leery of the Lower Back Extension machine. WTF, go for broke. I do my sets at 195 lbs and manage to up all my reps by 3. That's a PB! Double Yay!

I'm not progressing in weight with the Tricep work, but the fact that my benching is easier on Mondays says that this is working well enough. I do 3 sets of Rip Crushers and head to the Cable stations for Tricep Cable Press-Downs. Uh oh. R has the V-bar I like to use. I guess I'll try the rope handles that are already attached. I've never used these before. The pin is set at 20 lbs and that's okay. 30 lbs is harder. I can do this movement but I don't like how it's stressing my front delts and wrists, even with wrist wraps and elbow braces on. When I'm done, I get on the Precor for 30 minutes and only log in two and a half miles. After a full Mat Stretch, I'm done and head to shower.

Because the locker room is empty, I try and take a few back selfies. There's a trick to this and part of it is not having your hair in the way. Sigh. The other trick is to have longer arms. Double sigh. Oh well. The gym scale reads 111.2 lbs and I'm good with that.

Back and Triceps Workout

Weight Lifted

26855 lbs

Re-Calculate

Elliptical Training

Calorie :   96 CAL
Distance: 2.14 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

247.5

Set 1 : 45x15
Set 2 : 135x15
Set 3 : 155x15
Set 4 : 165x12
Set 5 : 165x15
Set 6 : 145x20

Dumbbell One Arm Row

86.67

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x10
Set 4 : 65x10
Set 5 : 65x10

Back Extension Machine

292.5

Set 1 : 195x15
Set 2 : 195x15
Set 3 : 195x15

RIP Crusher

52.5

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

Cable Rope Triceps Pushdown

42

Set 1 : 20x12
Set 2 : 30x12
Set 3 : 30x12

Torso Twist Machine

25

Set 1 : 25 x 50 lbs
Set 2 : 25 x 50 lbs

Elliptical Training

Calorie :   283 CAL
Distance: 2.52 mile
Duration : 00:30:00

Plank

Set 1 : 00:01:00

Dive Bomber Push Up

Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep

Crunches

Set 1 : 50 Lap/Rep

Another Cardio Thursday

When I tape my right pointer and knuckles this morning I suddenly realized that they felt much better. They don't hurt in general, but taping them made them feel positively good. Weird. The proximal interphalangeal joint of my right pointer finger has been tender for some weeks now, making it difficult to do mundane things like pump a spray bottle. I taped it just as a precaution since I've split my kickboxing glove at the seam there. I tape my knuckles to keep from skinning them under the wraps and gloves. I have very small hands, and they get very sweaty when I'm working out.

I was worried that I'd somehow gotten a hairline fracture but the actual finger bones feel fine when I palpate my hand. It's just that one joint. My knees are intermittently wonky. Because I have my son with me, I'm doing my abbreviated workout: 10 min cardio, stretch, kickbox the Nexersys for 15 rounds (60 min), 10 min cardio and just enough time to shower and change. I make a point of incorporating 4 min of Tabata for the first cardio session, and 5 min for the last one.

I always enjoy smacking the Nexersys, but today was frustrating. The machine had half a footpad half on the thick rubber mat and half off, so eventually, with all my blows, it was completely off on the left side. When I was done, it'd moved 4-5 inches in the 10 o'clock direction. This put it in major glare position which made it hard to see the screen. The machine allows you to pause it but it's too heavy for me or any of the ladies at the front desk to move. If you leave it paused for too long, it loses all your data. The machine is also malfunctioning in that the sensors seem to be registering my blows for the combination Power Kick / Jab / Cross, but then drops my accuracy by 20% and registers a big fat zero at the end of the round. I know the sensors work because the screen lights up when I land the blow. What's really odd is that each blow separately will register, just not the combination (which the machine dictates in its programming).

So I had a good workout but left a bit frustrated. Tomorrow is Back and Triceps Day. Yay! Oddly, since I've switched my Leg Day with my Back Day, I've been a bit more sore upper-body-wise. Today, my glutes are actually a tad sore but only when I flex them. Still, I take it as a sign that the GHRs are working.

Thursday Workout

10 min elliptical = 3 min steady state, 4 min Tabata, 3 min steady state = 0.8 miles

Cage Stretch

Nexersys 15 rounds Beginner Follow Me (60 min)
  Accuracy 94% / Strikes 99% / Average Power 139%
*accuracy reading is skewed by machine not registering several combos

10 min elliptical - 2 min steady state, 5 min Tabata, 3 min steady state

glare prevented any decent photos for stats

I Don't Even Want Big Legs

Everyone talks themselves into squats because it builds the glutes and quads (butt and thighs). I don't want bigger glutes or bigger quads. So why do I continue to lift heavy once a week? Because of the belief that big movement exercises like Squats and SLDLs are good for the whole body including the core. More importantly, it's weight-bearing exercises that have the best impact on bone density. My bone density Dexa scan this year showed that my spine is good, but my hips are a bit light, hence the extra calcium and vitamin D intake. I don't need to go real low either. Parallel is good enough because I have issues with my knees and lower back.

I'm watching my BF creep up with inconsistent eating and less cardio due to the summer schedule with my son. I'm not happy about it at all but there's not a lot I can do about it except to bite the bullet and cut my fats and carbohydrates. Just as well. My son has been frustrated by his own large size. He does push ups and sit ups almost every day, but he's not as active as he should be, preferring to watch TV or play video games. Camp three days a week helps, but I can only take him to workout at my gym on weekends, and most weekends we're busy with other activities. This weekend we're going to his friend's Cub Scout mining activity in Connecticut on Saturday, and then on Sunday we're headed out to visit my cousin's new baby on Long Island. Anther thing that brings my son to tears is his inability to do a pull up. His weight doesn't help. But what I find more troubling is his inability to persist. Perhaps that will come with maturity. He's still a child. But I need to show him how to handle this difficulty because I don't want this to become a pattern of frustration and failure. As parents, we all want our children to succeed, and to enjoy the confidence that it brings.

I do 3 miles on the LifeFitness cross-trainer as a warm up. Then Smith Squats and SLDLs. Because I cut my mileage for the warm up, I actually have more interest in doing more than one set. My grip is still an issue, but since I don't really care and I'm not competing. I actually put the bar down and readjust during the first heavy set. The only issue is the unfortunate man in the wheelchair who is parked right next to the Smith. His attendant hands him a fairly heavy DB and the man curls it awkwardly. He grunts a bit and his attendant deciphers the noise as a request to put the DB in the other hand. Eventually he leaves to use some of the Cybex equipment.

After the Smith I go straight to the Seated Leg Extension for a mere three sets, jumping the weight progression. I'm not interested in bigger quads, just maintaining strength. There's too many people at the Cable Station where the Lat Pull Downs are, so I do a round at the Torso Twist machine to kill time. Because I can actually see my leg biceps now, I assume that the GHRs are working. They still feel like odd push-ups, but my hammies are actually trembling a little when I finish the last set. Not quite done yet though. The Precors are free so I do another 2 miles before a full Mat Stretch. Three sets of Dive Bomber Push Ups, a plank, splits and other stretches, and finish off with crunches and pulse-ups. So done. My clothes reek! And I'm starving!

Leg Day Workout

Exercise Name

1 RM

Lifting Logs

Elliptical Training

N/A

Calorie :   144 CAL
Distance: 3.42 mile
Duration : 00:30:00

Smith Machine Squat

224

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12
Set 6 : 130x12

Smith Machine Stiff Legged Deadlift

213.33

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x10
Set 6 : 160x8
Set 7 : 160x8

Leg Extensions

189

Set 1 : 75x12
Set 2 : 105x12
Set 3 : 135x12

Torso Rotation

25

Set 1 : 25 Laps/Reps
Set 2 : 25 Laps/Reps

GHRs

12

Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Elliptical Training

N/A

Calorie :   226 CAL
Distance: 2.01 mile
Duration : 00:24:00

Dive Bomber Push Up

12

Set 1 : 12 Laps/Reps
Set 2 : 12 Laps/Reps
Set 3 : 12 Laps/Reps

Plank

N/A

Set 1 : 00:01:00

Crunches/Pulse Ups

50

Set 1 : 50 Laps/Reps
Set 2 : 50 Laps/Reps
Set 3 : 50 Laps/Reps

A Workout Is A Workout

I know that my version of super-abbreviated workout isn't even close to what a normal sane person would do. A normal sane person would just take the day off. But I took the weekend off. I don't count Saturday at the gym because even though my son and I were on the Step Mill, the treadmill and the erg rower, I didn't actually bust a sweat. I coached him through several Cybex machines and then some free weights. Sunday we make the arduous journey to New Haven. Our friends didn't want to spend too long at the restaurant so instead of having a sumptuous dinner there, we had lunch. Of course they didn't tell us that until we met up in New Haven. And we'd already eaten a filling bacon, egg and ciabatta toast brunch.

It was a good thing we'd eaten well. The restaurant didn't seem to be expecting any sort of lunch crowd although several Chinese families arrived after we did. I was quite disappointed in the food, both in the lack of flavor and in the meager portion sizes. The Sizzling Cuttlefish was overcooked, tasteless and chewy. The Ma La Duck was paltry cubes of diced poultry mixed with red, green and hot peppers. Although rated 3 peppercorns out of 5, it only left a faint hint of heat on the tongue. The duck was also overcooked, perhaps leftover from Saturday night's service. Twice-cooked pork was okay, decently seasoned. Only the Mongolian beef had any distinct flavor, sweet and spicy, crisp like tangerine beef (and probably prepped the same way with baking soda). Our friends ordered a mixed fried rice for their sons, but it was bland and flavorless, as if everything (shrimp, roast pork, peas) had been boiled without salt or pepper. I can't recommend it and wouldn't even consider eating there again, although my husband thinks perhaps they're better at dinner. The best part of our trip was visiting the Yale University Art Gallery.

We didn't have time to cover every floor, but we did view the antiquities, European, Asian and African art. My favorite was in the Impressionist collection where two Degas of jockeys caught my eye because of their amazing line work and explosive color. Degas is famous for dancers and portraits. But nothing compares to these two small canvases. Afterwards, we went to Pinkberry and had some frozen yogurt.

Today my son and I were in a rush to catch the 11 am showing of Dawn of Planet of the Apes. When we got to the gym, my son was literally the first child there. I got 10 minutes on the elliptical including 4 minutes of Tabata, a quick Cage Stretch and then 15 rounds of kickboxing the Nexersys machine. Because I'd skinned my knuckle through the wrap and gloves last week, I actually taped my right knuckle and pointer finger before driving to the gym. Then sitting in front of the machines, I donned the wraps and gloves. I'm not even sure how the accuracy is scored anymore because for several rounds, I've scored the blow and still the accuracy rating is less than 100%. When I'm done, I barely have time to unwrap my hands to change and shower. The tape worked well so now I have to add it to my routine.

Super Abbreviated Workout

10 min Precor elliptical = 3 min steady state + 4 min Tabata + 3 min = 0.79 miles, 83 kcal

Cage Stretch

Nexersys 15 rounds Beginner Follow Me (60 minutes)
  Accuracy 97% / Strikes 99% / Average Power 139%

photo posted for actual stats:

You Know It's Time

You know it's time to increase the weights when you start to get sets of high reps in big movements. I blame it on having to decrease my cardio on Tuesday and Thursdays, and on wonky knees that feel better when I do a bit less than 5 miles a day. I can tell that my bench is better than it's been. I know I've benched heavier in the past, but for few reps and always with a nagging front delt soreness to follow. I also know that I really need a decent 20 minute warm up before I lift, not just 5 minutes on the elliptical. Using the LifeFitness Cross-trainer has really helped with my bench and BB rows (15 rep sets at 155 lbs means time to up it a tad).

Today I get to the gym a bit late after dropping my son at camp. After a busy weekend, I'm not very enthusiastic to work out although I know that it will ultimately clear my head and energize my body. The gym is only moderately busy and I attribute that to the relatively nice weather. Most people would rather go for a run outside. I take my time on the Bench and I'm not that surprised to get 12 reps at 115 lbs. I've benched 125 before. Heck, I've benched 135. But since my epic fail a few months ago, I'm wary of what I move. What I wonder is if I can get two more sets or not. Because I don't quite trust myself, I pull back after 11 reps for the next two sets. I'm thinking I could up the weight next Monday and see about getting sets of 5-6 reps. The 20-repper that follows is a bit of a grind. Usually it's not that hard. I toy with doing another set but I still have a lot more exercises to do. I'm having to learn to let go.

The Inclined Bench is free so I do a few sets of Inclined Presses followed by DB Inclined Flyes. I could go heavier but the right front delt verges on a twinge. Better not risk it. I use the same 20 lb DBs for Standing Lateral DB Raises. 15 reps means up the weight. I grab a pair of 25s and knock out the bulk of my sets, then finish again with 15 reps at 20 lbs. I still have the 20s when I plant myself at the Seated Overhead Press Rack. It's one of the older models so I can sit in it comfortably with my chest in my lap to do Reverse DB Flyes. Since I get 15 reps with both the 20s and the 25s, I grab the 30s. Okay, this is definitely harder. Only 12 rep sets here.

Now only three arm movements left to go: Alternate Twisting DB Curls; BB curls with EZ bar; Reverse Grip BB Curl for forearms. Done. Well, sort of. 20 min on the Precor barely gets me a mile and a half. Bummer. I need a Mat Stretch to keep my shoulders and back from knotting up. My upper abs have been sore for days and I know it's not from the crunches. As I roll my upper body up from the floor (from a cross-legged position) using my abs to pull myself into a seated pose, I suddenly realize why my stomach's been so sore. Well, duh. The three sets of Dive Bomber Push Ups and the single plank don't feel any easier either. I finish with a few crunches for fun because I won't get the chance tomorrow. We're planning to catch the 11 am showing of Planet of the Apes so I'll be racing through my workout.

Monday Chest, Shoulder and Bicep Workout

Weight Lifted

21657.5 lbs

Elliptical Training

Calorie :   95 CAL
Distance: 2.2 mile
Speed :    6.57 mph
Duration : 00:20:00

Barbell Bench Press

Set 1 : 45x12
Set 2 : 95x13
Set 3 : 115x12
Set 4 : 115x11
Set 5 : 115x11
Set 6 : 95x20

Dumbbell Incline Bench Press

Set 1 : 45x12
Set 2 : 65x12
Set 3 : 85x10
Set 4 : 85x10
Set 5 : 85x10

Dumbbell Incline Fly

28

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

Dumbbell Lateral Raise

Set 1 : 20x15
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 25x12
Set 6 : 20x15

Dumbbell Reverse Flyes

Set 1 : 20x15
Set 2 : 25x15
Set 3 : 30x12
Set 4 : 30x12
Set 5 : 30x12
Set 6 : 30x12

Dumbbell Alternate Bicep Curl

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Barbell Curl

Set 1 : 15x12
Set 2 : 37.5x15
Set 3 : 37.5x15
Set 4 : 37.5x15

Barbell Reverse Curl

Set 1 : 40x20
Set 2 : 40x20
Set 3 : 40x20

Elliptical Training

Calorie :   181 CAL
Distance: 1.63 mile
Duration : 00:30:00

Torso Twist machine

Set 1 : 25 x 50
Set 2 : 25 x 50

Dive Bomber Push Up

Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep

Plank

Set 1 : 00:01:00

Crunches

Set 1 : 50 Lap/Rep