Workout to End the Week

My vet called and left a message about my dog's blood work. The dog is nearly 12 yrs old but fairly healthy. Apparently a few of his tests had slightly elevated readings for triglycerides and bilirubin (fat and liver) which could be attributed to diet, so they want to re-do a few tests with the dog fasting for 12 hours. I'm inclined not to do it. First, he's still stressed from going to the vet yesterday. Second, I'm pretty sure licking chicken fat off the dinner platter probably elevated his blood fat levels. Third, he not only gets upset when he's not fed regularly, but actually barfs up stomach bile. Yuck.

The gym is crowded today but I don't have any problems getting to any of the equipment I want to use. First I do 30 min on the LifeFitness Cross-trainer. My quads have been vaguely sore all week and taking yesterday off didn't really make much of a difference. I'm still tired from taking my son to Kung Fu and then Cub Scouts yesterday, trying to glean information about upcoming Den meetings, the Pinewood Derby (which coincides with my son's kung fu belt test), the Klondike event in February, a Den meeting this Sunday, Chinese school tomorrow and massive amounts of homework to be done tonight... I feel better after putting some miles in.

The Smith machine is empty and I do my Smith Squats without any issues. I'm keeping my weights relatively light because I already feel too uncomfortably big as it is. I go lighter with the SLDLs as well. GHRs aren't much of any issue either but I find myself judging people by how long they chat while I work out. Can I do three sets of 12 reps and they're still chatting? No wonder people don't seem to make much progress. I do notice two women who have been hitting the weights and are looking pretty good (lost weight, built up decent arms).

Back at the Precor, I tap the Performance button a few times and it cycles through 3 different programs and then the Fitness Test. Okay now! I choose program #3 because it looks the most interesting, not just a hill, or two hills, but a stair-stepped plateau with an odd peak 2/3s through. I had no idea that the Precor went to Level 13 either. By the 3rd plateau, the machine tells me to pedal backwards, which I do. Then when I hit Level 13, Pedal Forward. Cool. 30 minutes later and I'm a bit bummed that it's over. I'm actually tempted to punch in another 10 or 15 minutes of cardio, but I realize that I still planned to do a few sets for arms before stretching and showering.

Because I did DB curls on Tuesday and BB Rip Skulls on Monday, I do BB (EZ bar) curls and Cable Tricep Pushdowns today. Old guys stare without meaning to. I do have dang big triceps. There's a couple of cute guys I like to watch secretly but they're not here today. Oh well. I skip Dive Bomber Push Ups and plank today to give my shoulders a break. They're still a tad stiff. I'm very happy with my new 48 oz Nalgene water bottle with the smaller cap. Today I've drunk nearly 42 oz during my workout. The scale reads 112.4 lbs. It's all good.

Friday Workout

Elliptical Training

Calorie :   145 CAL
Distance: 3.62 mile
Speed :    7.19 mph
Duration : 00:30:11

Smith Machine Squat

210

Set 1 : 30x20
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x12
Set 6 : 150x12

Smith Machine Stiff Legged Deadlift

168

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 120x12
Set 6 : 120x12

Torso Twist Machine

Set 1 : 50x25
Set 2 : 50x25

Glute Ham Raises

Set 1 : 13 Lap/Rep
Set 2 : 13 Lap/Rep
Set 3 : 13 Lap/Rep

Elliptical Training

Calorie :   235 CAL
Distance: 2.73 mile
Duration : 00:30:37

Barbell Curl

52.5

Set 1 : 15x15
Set 2 : 27.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12
Set 5 : 37.5x12

Cable Triceps Pushdown

68.33

Set 1 : 30x12
Set 2 : 40x12
Set 3 : 50x11
Set 4 : 45x12
Set 5 : 35x12

One Leg Bodyweight Squat

134.17

Set 1 : 115x5
Set 2 : 115x5
Set 3 : 115x3