Workout Wednesday

The non-stop wintry mix is getting a bit old. Still, I'm glad it's not actually snowing. And sticking. I'm all in favor of variety. Today I hop on the Precor for 20 minutes of Intervals for a warm up before doing Back: Reverse Grip BB Rows, One-Arm DB Rows, Lower Back Extension Machine, and then (because I skipped doing Pushups/Pullups yesterday) Hammergrip Pullups. At least that's my plan.

I stay with 155 lbs on the RG BB Rows because my form deteriorates dramatically when I go higher. I can pull the weight but the rows look more like shrugs, and I'm not looking for bigger traps, at least, not around my neck. I know I've put on weight and it's not all good weight either. Vacation eating and drinking without intense exercise does not lead to a lean physique no matter how much walking is involved. But I'm okay with it because it wasn't a big surprise. My clothes are tighter, and I know I look smoother and bigger. At least I'm not weaker, so it's not all bad.

After the BB Rows, I know that all my other sets will be minimal (3 sets). I up my weights on the One-Arm DB Row because I know I've pulled that much in the past. The Lower Back Extension machine isn't an issue although I might have reached my limit at 210 lbs. I'm so short that I'm virtually standing when I push the roll bar back. 15 reps is all I can get for those three sets. I stretch a little before attempting Hammergrip Pullups. The first set is easy, but my arms are already tired so I slack a bit and drop the reps for each successive set. Maybe I could've done another rep. Maybe not. Still gonna do a few sets of DB curls just to finish things off.

Then, back on the Precor for 30 minutes. I see the Performance button and hit that, figuring it'll be like the Interval program. Instead, what I get is the Fitness test, which I do anyway. I have an abysmal time trying to keep my pace between the recommended 100-160 strides per minute. Half the time I'm up near 170 and the machine periodically tells me to drop my pace. At the end of it, it tells me that my Vmax = 31, which is really good for a woman of my age, or even a woman 10-15 years younger. When I get home, I go online and scan through the online manual because I'd actually like to use the Performance program when it's actually those little mountains and valleys, instead of the Fitness test. Both are accessed by pressing the Performance button, but there's no indication on how to select one over the other. Figures.

Wednesday Workout

Elliptical Training

Calorie :   172 CAL
Distance: 1.94 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

232.5

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

Dumbbell One Arm Row

82.33

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x8

Back Extension Machine

315

Set 1 : 210x15
Set 2 : 210x15
Set 3 : 210x15

Hammer Grip Pull Up

161

Set 1 : 115x12
Set 2 : 115x10
Set 3 : 115x8

Dumbbell Alternate Bicep Curl

28

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

Elliptical Training

Calorie :   206 CAL
Distance: 2.32 mile
Duration : 00:30:00

Plank

Set 1 : 00:01:10

Dive Bomber Pushup

Set 1 : 20 Lap/Rep
Set 2 : 20 Lap/Rep

One Leg Bodyweight Squat

134.17

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