Back and Triceps Day

All the LifeFitness cross-trainers were occupied today and all four Precors vacant. Weird. So I did 20 min on the Precor and only logged about a mile and a half for warm up. The BB area was unusually crowded as well. Perhaps everyone's indoors because of the weather? I see a woman with a 30 lb BB. I don't really know what she's doing with it. I don't think she knows either. There's also a young guy with a few plates on an Oly doing deads. The Mayor is holding court with Tall Pace and a few others on one of the Inclined Press Benches. I go to the other end of the gym and do a quick Cage Stretch to kill time.

When I get back to the free weight area only the woman is gone. I pull an Oly off the other Inclined Bench for RG BB Rows. The young guy looks a little confused when I grab 45s to put on my bar. He's got a pair of 45s on each end of his bar, plus 25s and then some. I don't know why he's dismayed. Perhaps the woman with the 30 lb bar confused him. Because I got high reps last week, I know I can get high reps this week, but my left hip is bothering me. I've been noticing some tightness in my lower back on the left side when I'm on the elliptical. I'm hoping this isn't going to lead to something nasty like sciatica. I've already had that in my right leg last summer. Eventually everything loosens up and the pain is gone. Whew.

One-Arm DB Rows are quite the challenge today. It doesn't help that one of the trainers has a pair of women swinging DBs around right next to the bench I'm on. On the other side, the Mayor has planted himself for a few sets of DB curls and flyes. I hate being crowded. I'm pleasantly surprised that the Lower Back Extensions are good, without any hip or lower back discomfort. While I'm working triceps, a swarm of very young teenage boys comes into the free weight area. There is one adult who is apparently the father of one of the boys. The boys take turns at the Cable stations and benches, but no one appears to know how to do anything correctly, including the adult. Hhmmmm.

I finish with 3+ miles on the LifeFitness and a full Mat Stretch. I see how many neutral grip chin ups I can do at the Cage and only get 8 the first set. I'm not wearing my elbow braces so each set gets progressively more painful. Oh well. At least I got a few in. Next time I'll brace up, but I'm not sure I'd get any more reps. Some of the regular guys seem to be weird today. I got my hair trimmed yesterday so that my bangs aren't in my eyes anymore and suddenly everyone is all moony-eyed. It weirds me out enough so that I completely don't make eye contact with anyone at all. The gym scale reads 111.2 lbs and I'm good with that.

Friday Back and Triceps

Exercise Name

1 RM

Lifting Logs

Elliptical Training

N/A

Calorie :   171 CAL
Distance: 1.58 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

247.5

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

One Arm Dumbbell Row

86.67

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

Torso Twist Machine

2 x 25 x 50 lbs

Barbell Lying Triceps Extension

52.5

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

Back Extension Machine

292.5

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

Cable Triceps Pushdown

63.33

Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x8
Set 4 : 50x6
Set 5 : 50x6
Set 6 : 40x6
Set 7 : 30x8
Set 8 : 20x12

Elliptical Training

N/A

Calorie :   143 CAL
Distance: 3.37 mile
Duration : 00:30:00

Neutral Grip Pull Ups

8

Set 1 : 8 Laps/Reps
Set 2 : 7 Laps/Reps
Set 3 : 5 Laps/Reps

Plank

N/A

Set 1 : 00:01:01

Dive Bomber Push Up

12

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

Crunches

50

Set 1 : 50 Laps/Reps

Pistol Squat

2

Set 1 : 2 Laps/Reps