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
Re-Calculate
Calorie : 96 CAL
Distance: 2.14 mile
Duration : 00:20:00
247.5
Set 1 : 45x15
Set 2 : 135x15
Set 3 : 155x15
Set 4 : 165x12
Set 5 : 165x15
Set 6 : 145x20
86.67
Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x10
Set 4 : 65x10
Set 5 : 65x10
292.5
Set 1 : 195x15
Set 2 : 195x15
Set 3 : 195x15
52.5
Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12
42
Set 1 : 20x12
Set 2 : 30x12
Set 3 : 30x12
25
Set 1 : 25 x 50 lbs
Set 2 : 25 x 50 lbs
Calorie : 283 CAL
Distance: 2.52 mile
Duration : 00:30:00
Set 1 : 12 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep
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