The New Thing I Tried and Actually Liked

I was unexpectedly awoken at 5 am by the school district's automatic messaging system informing all parents of a 2-hr delay due to weather. Huh? I wasn't expecting any weather. I thought there might be snow in the forecast for Friday evening, and only flurries at that. Instead I spent 45 minutes shoveling 3-4 inches of decently heavy snow from the steps, walkway and driveway. The town snowplow came by as I was just clearing my car, and he graciously sprayed a generous amount of salt at the mouth of my driveway. He's the same fellow I chased after and cursed two years ago after his snowplow walled in my driveway. Luckily, being a tiny Asian woman just means that big guys like him laugh at me shaking my fist at his truck. We did shake hands amicably afterwards though, and he's been quite pleasant every time the snow falls.

I don't get to the gym until 11 am and the messy parking lot is virtually empty. I'm surprised. The cross-trainers are free and I do my routine 30 minutes although I feel a tad more tired, and hence more determined to make my quota mileage. Shoveling for 45 minutes has made my right elbow and shoulder a bit tender so I'm really glad today is Leg Day. I actually just fall short of 4 miles, which is a PR for me on this machine. Yaaay!

The Smith machine is free so I set up for Squats, and then SLDLs. My back is tired from shoveling so I cut the latter short. And then I remember the Smith Single Leg Split Squats. But I don't quite remember where my rear foot/leg should be. My first set is more of a lunge with my back foot on the floor. After I wedge a flat bench behind me as close as I can to the Smith rack, I do the next two sets with my back foot on the bench. I like this much better. Although I'm only using the bar, which amounts to a mere 30 lbs, I can feel my glutes and hamstrings working. When I do Smith Squats, I feel it in my quads, knees and lower back. I don't even know why I do Smith SLDLs because I'm not sure they're working my hammies. I decide to keep the Smith Split Squats and add sets and weight next week. Maybe I'll drop the SLDLs. Maybe I'll drop reps on the Smith Squats too. All I know is that afterwards, trying to do GHRs on the Lat Pull Down machine is really hard. My hamstrings are tired!

The gym is starting to fill up as the temps warm up and the snow melts into a messy slurry. 30 more minutes on the Precor elliptical Performance 3 program and I'm done. I do a quick glute and hamstring stretch before heading off to the shower. I'm happy — I have a new exercise that I like. Yaaay! I have a few errands to do but not enough time. I'm able to buy a new snow shovel and some weatherstripping for the back door, and then try on some clothes at Marshall's. I find a dress I like but I'm not willing to spend what they're asking. Plus the left side of the bronze lace overlay puckers oddly and it doesn't hang right. But it's a lovely dress and I'm tempted to look for another one in my size. Ooops, out of time. Have to get back to meet my son's school bus.

Friday Cardio and Leg Day Workout
(total mileage: 6.47 miles; 11,040 lbs moved)

Cross-Trainer

Calorie :   150 CAL
Distance: 3.96 mile
Speed :    7.88 mph
Duration : 00:30:09

Smith Machine Squat

210

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

Smith Machine Stiff Legged Deadlift

140

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12

Smith Machine Single Leg Split Squat

42

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

GluteHamRaises

12

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

Elliptical Training

Calorie :   282 CAL
Distance: 2.51 mile
Duration : 00:30:08

Trying New Things Isn't Always Better

I finally remembered to do my entire Arm Routine today, which means I actually finished with three sets of light (30 lbs) RG BB Curls for forearms. Of course I warmed up with 30 minutes on the cross-trainer, and then did a few sets of light (15 lbs) DB Shoulder Presses. I really don't like this exercise. My right shoulder clicks and starts to get a bit painful if I'm not really careful. Supersetting DB alternating bicep curls with one-arm DB tricep extensions was much easier this week. I'd be amused by the mother-daughter team at the beauty bell rack if the mother wasn't leaning all over the DB rack for support. Makes it very difficult for anyone else to use any of the DBs there. When they start flapping their arms and alternately kicking their knees up, I have to suppress a giggle.

At the other end is a sturdy young woman seated on an Inclined Bench with DBs, doing alternating curls. She's intermittently chatting with a young man who bounces from DB Flyes to  the cable system and back. I swap the DBs for an EZ bar for the next routine: BB Curls superset with Rip Skulls. I'm always very happy to have brought my own collars since all they have are those nasty spring clips at my gym.

I see that the Cables are very popular so I grab a 30 lb solid BB for the RG BB Curls. Next week I'll borrow a pair of 2.5 lb magnetic discs from the front desk. I've done this movement at 40 lbs but that was a really long time ago and I'm just easing back into it. Finally I can use one of the four Cable stations, but the V-grip handle is in use. I ask the fellow, who is coincidentally the same chatty guy at the DBs, if he's done with those handles yet. I don't like the rope that's affixed to the station I'm at because it's a lot of stress on my forearms and wrist, and I don't feel a lot of tricep involvement. I use the rope for two light sets and then grab a weird mostly straight bar to use as a handle because Chatty Dude has two more sets, but I'm impatient and I don't want to wait around.

The Torso Twist machine is always fun and I kill a bit of time knocking out 100 Flat Bench Knee-Ins. All the ellipticals and step machines are busy so I'm forced to clamber back onto the rogue cross-trainer, the one that shut down at 20 minutes the last time I used it. So I only punch in 20 minutes. When I'm done, I do a modified Mat Stretch. No Dive Bomber Push Ups, no Pistol Squats. But I do a 2 minute plank. Gosh, they are soooooo much easier when you're not huffing and puffing from 40 push ups. Then I try Dolphin Push Ups because I still have my shoes on. I usually take my shoes off for the rest of the Mat Stretch because it's much easier to drop into a split in stocking feet. I have to say that I'm not particularly impressed with Dolphin Push Ups. I felt a tad in my abs, but mostly in my forearms because I'm leaning on them. I get my butt up in the air and move forward until my chin is just kissing the mat. I do 20 and while my shoulders are real happy with them, I'm not feeling particularly challenged.

I drop into a split a few times, alternating which leg is forward. I happen to glance around and see Chatty Guy with a distressed look on his face. I'm not really sure why though. Tomorrow is Leg Day. Maybe I'll wear shorts.

Thursday Arm, Abs and Cardio Workout
(total mileage: 6.3 miles; weights moved 10,900 lbs)

Cross-Trainer

Calorie :   148 CAL
Distance: 3.7 mile
Speed :    7.38 mph
Duration : 00:30:06

Dumbbell Shoulder Press

21

Set 1 : 15x12
Set 2 : 15x12
Set 3 : 15x12

Dumbbell Alternate Bicep Curl

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12 SuperSet With

Dumbbell One Arm Triceps Extension

28

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

Barbell Reverse Grip Skullcrusher

52.5

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

  SuperSet With

Barbell Curl

52.5

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

Barbell Reverse Curl

50

Set 1 : 30x20
Set 2 : 30x20
Set 3 : 30x20

Cable Triceps Pushdown

56

Set 1 : 20x12
Set 2 : 30x12
Set 3 : 40x12
Set 4 : 40x12

TorsoTwistMachine

Set 1 : 50x25
Set 2 : 50x25

Cross-Trainer

Calorie :   101 CAL
Distance: 2.6 mile
Speed :    7.71 mph
Duration : 00:20:05

Plank

Set 1 : 00:02:01

Dolphin Pushup

Set 1 : 20 Lap/Rep

Seated Flat Bench Leg Pull In

100

Set 1 : 100 Lap/Rep

Working Around the Work

There was a 2-hr school delay even though the roads were mostly clear and the sky was a lovely ice-cold blue. I figure it's so they can get the parking lots cleared and the school buses cleaned off. I get to the gym and it's actually kind of crowded for late morning. Oh well... I still manage to grab a cross-trainer, although it's the one closest to the front door so it's quite a while before I feel warmed up. 25minutes to be exact. And I'm only on it for 30 minutes.

I'm happy that I can grab an Oly bar and do RG BB Rows by the mirrored wall. There's a couple working out a few feet away. He's bald with a goatee and she's got black shoulder-length hair. They both look athletic but not overly muscular. I've noticed them on the cardio equipment, and last week, at the cable station. One would be doing cable flyes and the other one dropping to do a few push ups. Today he's got a pair of 10s on an Oly and he's doing curls with them. I'm assuming she's using the same bar for something completely different, like deads.

My OCD kicks in and I put everything back when I'm done. Island Jerk is busy wedging an Oly bar into the corner of the OHP rack and leaving it perched on a big V-grip handle with a few plates on it. Then he walks away and doesn't actually come back to it for a good half an hour. Like he was setting a snare for unsuspecting prey. I'm only doing 3 sets at the One-Arm DB Rows, mainly because at the heavier weights, there's a lot of stress on my elbow joint. My right elbow and shoulder are actually a bit wonky today, and I suspect it's from shoveling yesterday. My son complained last night that his shoulders and arms hurt. He's never experienced that before.

Since the Lower Back Extension machine is busy, I opt to do a few sets on the Seated Cable Row. Just three sets actually. Again, by the last few reps, my right elbow is starting to ache a tiny bit. When I get to the Extension machine, I'm surprised that I barely have to make any adjustments to it. So whoever was there before me is about my height and pushing the same weight? Highly unlikely, but WTH? I'm not overly concerned. I clamber back up to the cardio platform, wipe down an elliptical and punch in Performance Program 1 for 30 minutes. I feel pretty good.

A very large inflexible man is on the Mat I like to use so I put my hoodie back on and drop my stuff onto the other Mat, the Mat in front of the back steps that leads to a side door. Which means there's a breeze blowing through. I do my entire Stretch with my hoodie zipped all the way up, but it's not a complete program. I skip the Plank and Pistol Squats, although I do keep Dive Bomber Push Ups. I've really got to get my head around those Dolphin Push Ups one of these days. Since I need a day to rest my lower back before doing Legs, tomorrow is going to be Arm and Abs Day. Looking forward to it. Wahoo!

Wednesday Back Workout
(total mileage: 6.41; App says 26.845 lbs moved)

Cross-Trainer

Calorie :   150 CAL
Distance: 3.85 mile
Speed :    7.64 mph
Duration : 00:30:15

Barbell Reverse Grip Bent Over Row

232.5

Set 1 : 45x15
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

Cable Seated Row

126

Set 1 : 90x12
Set 2 : 90x12
Set 3 : 90x12

Back Extension Machine

315

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

Elliptical Training

Calorie :   273 CAL
Distance: 2.56 mile
Duration : 00:30:00

Dive Bomber Pushup

20

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

Abbreviated Monday Workout

I'm glad I spent Saturday shoveling out parking spots for guests. It made my son's birthday party much less of a hassle. Although not having a house phone really kind of sucked because of a glitch with the Fios service (fixed today). While my husband fiddled with the laptops to set up a viable MineCraft server, I ran off to pick up the ice cream cake, and order several pizzas. Which I couldn't do from the house because we don't get any cell signal bars there. Two out of the expected five guests were sick so it was a rather intimate party. More of a play date. But we had pizza and ice cream cake, and my son had a great time. Then we parents each checked our phones (we do have WiFi) and discovered that not only was there a Winter Storm headed our way, but an additional Nor'easter. Bringing 12 to 24 and maybe 30 inches of snow. What?!

I'm having a heck of a time finding out what the storms are named. (Just like newspapers no longer automatically list someone's age anymore, or oddly, pertinent facts like a basketball player's height.) Friday was Iola. Next on the list, (according to the weather.com site "winter storm names") is Juno and Kari. Followed by Linus. Good grief.

Because it's 17°F this morning, and my son's backpack is heavy with traditional Chinese sweets, I drive him to the school bus stop. But first I have to warm up both my husband's car and my own, then move his out of our long narrow driveway and up the road, then move mine, then move his back. Then mine. So that when my hubs finally gets up at 9 am, he'll be able to load his stuff into the car and not have to lug it all up the road. Because he's driving to Boston to be at the airport tonight. For the entire week. And as long as I have the car running, I might as well go to the gym. Because of the storm, we all know (several times over) that today is Early Dismissal. Which means my son is at school for all of 2 1/2 hours. Which means it's Abbreviated Workout Day. But at least I get to work out.

I get to the gym before 9 am and all the cross-trainers are occupied. Okay, I can start with the Precor instead. I do 30 minutes of Intervals while trying to figure out my phone. It's a lot different since I upgraded the OS from 6 to 8 (totally skipping glitchy 7). I don't even stretch before glomming the Smith for my usual sets of benching. Afterwards, I see a lot of kids. The next town over actually closed their schools today. I notice a young blonde woman with nice arms. She's got an athletic build and probably plays a sport. Her friend is also working hard, but she's a tad chubbier and less athletic. I have my hoodie on most of the time until I have to put on wrist-wraps. I know the big guys are trying not to stare. Dang, I have some big arms. Cool.

There are no Inclined Benches so I skip Inclined Benching and move directly to DB Laterals and Reverse Flyes. There are also no 20 lb DBs. WTH? Whatever. I grab the 25s. I know I can do them because I've done them in the past. Yes, the distant past. I tell myself that as I go heavier I should cut my reps. But I don't listen much. Okay, I'm not bringing those weights all the way up to my shoulders either because I have too many joint issues. But I'm happy to knock out four sets. My arms look different these days. I think it's because somehow I'm bigger. But I just can't quite figure out where exactly. Oh well...

I do some abs, and have just enough time for 30 minutes on the cross-trainer. Because with limited time, cardio is more important to me. I do a quick Cage Stretch and off to shower. I'm also saving myself for the grueling task of shoveling out the driveway and walkway later. The Gov has already declared a State of Emergency ahead of the blizzard. Tomorrow's going to be a lot of fun. Yep.

Monday Workout (total mileage 6.47; total lbs moved 9,930)



Elliptical Training
Calorie : 294 CAL
Distance: 2.61 mile
Duration : 00:30:00


Smith Machine Bench Press
168
Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 110x12
Set 6 : 90x25


Dumbbell Lateral Raise
35
Set 1 : 25x12
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12 SuperSet with



Dumbbell Reverse Flyes
35
Set 1 : 25x12
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12

Sit Up
100
Set 1 : 100 Lap/Rep


Seated Flat Bench Leg Pull In
100
Set 1 : 100 Lap/Rep


Cross Trainer
Calorie : 149 CAL
Distance: 3.86 mile
Duration : 00:30:08

If I Think About It Enough, Eventually I'll Remember

It's hard to believe that tomorrow we might be hit with 6-8 inches of snow and sleet, courtesy of Winter Storm Iola. Our school district has already cancelled all weekend activities, so Cub Scouts Pinewood Derby has been postponed to next Saturday. The kung fu school is playing it by ear, however, and will call us if the belt test is cancelled. They can't postpone to next week because there is a rehearsal for the March New Year's performance. A lot of people are still sick, although my son seems mostly over his mild chest congestion. I get to the gym at 9 am and head straight to the cross-trainers to knock out 30 minutes at a clip good enough to log 3.81 miles. Yaaay!

The gym is half busy with people mostly on the cardio machines. The Smith is free so I do my Smith Squats. My left knee twinges a bit until I adjust my stance with my feet slightly closer together. I don't hear the familiar clicking in my back even at 150 lbs. Odd. I adjust the bar and knock out sets of Smith SLDLs. My back feels tired. Then I completely forget about doing Smith Split Squats, or Smith Lunges. I think they're basically both the same exercise, except the former is done with the back foot on a bench. I've added it to my workout app, but it's so far down the list that I don't actually see it unless I'm looking for it. Maybe next time?

I do remember GHRs and how much harder they are right after Smith SLDLs, so I take a break. Yep, by clambering onto the Precor elliptical and punching in Performance program 1. I like these programs because there's enough of them that I can't predict what comes next, or when I'm suppose to pedal backwards. Or forwards. 30 minutes gets me an additional 2.46 miles. That's 6.27 total mileage for today. Yaaay!

Both Lat Pull Downs are busy so I kill time on the Torso Twist machine. I'd do Lower Ab Bench Knee-Ins except there's a pair of 70 lb DBs there. It's Island Jerk. He's doing something else and will eventually return to the Sit Up board. I don't understand why he just doesn't use the Decline Bench since there's no one on that. It seems to me that he just likes to inconvenience as many people (especially women) as possible to give him an excuse to chat them up. As soon as he flashes that ghetto gold grille I'm thoroughly repulsed.

I notice Barbie Doll today and not in a good way. She's been a regular here for years, but today I see her from the back. She's got that unnatural space between her legs that dolls have because they have no butts. Her thin arms hang from her frame like she just escaped a concentration camp. She's at the Lat Pull Down machine and her shoulders are prominent only because she's so thin. I don't remember her being quite that skinny and I wonder if she's been ill, or anorexic.

GHRs are easy at first but quickly become difficult. I know people are staring because I'm the only person I've ever seen do this. Maybe they'll try it too. The Mat stretch, especially the 2nd set of Dive Bomber Push Ups is hard. But oddly, the plank, which follows immediately after, gets easier as the seconds tick on. I use the stopwatch function on my phone and do a minute 30 seconds today. Oh yeah, I forget to do Dolphin push ups too. Probably because I've never done them so it's not in my body memory. My triceps are a tad sore but I only notice if I flex them hard. I probably should've done those RG BB Curls yesterday.

Oh well... looks like tomorrow I might be shoveling. Or not. My hubs just texted me that he's got to work through tomorrow evening. That really blows. He promises to be home by Sunday morning. Just in time to set up the MineCraft server. He'll probably be sleeping through the party because he might have to go back to Boston Sunday night. Boooo! :(

Friday Cardio and Leg Day Workout (total weight lifted, as per the app 17,475 lbs)

Cross-trainer

Calorie :   149 CAL
Distance: 3.81 mile
Speed :    7.59 mph
Duration : 00:30:07

Smith Machine Squat

210

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

Smith Machine Stiff Legged Deadlift

196

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 140x12
Set 6 : 110x12

Elliptical Training

Calorie :   273 CAL
Distance: 2.46 mile
Duration : 00:30:10

TorsoTwistMachine

91.67

Set 1 : 50x25
Set 2 : 50x25

GHRs

15

Set 1 : 15 Lap/Rep
Set 2 : 12 Lap/Rep
Set 3 : 12 Lap/Rep

Plank

Set 1 : 00:01:30 +15 sec!

Dive Bomber Pushup

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

One Leg Bodyweight Squat

134.17

Set 1 : 115x5

Working the Cardio Rest Day

There was a 2-hr delay for school due to the dusting of annoying snow we got early this morning. Too little to shovel, but enough of the slippery powder to make the ice underneath fairly treacherous. So I get to the gym after 11 am today.

I normally do a leisurely 10 min cardio warm up, whack the kickboxing machine a good 12 rounds and then finish off with 8 out of 10 min on the elliptical doing HIIT cardio (15 sec On / 45 sec Off). But since I'm "resting" my battered knuckles, I thought I'd do something different. I got on the Precor elliptical for 30 min of Intervals (only 2.54 miles) and then hit the free weights for Arm Day. I needed to warm up the joints though, so I opted to do 3 sets of DB Shoulder Presses with just 15 lbs. I don't normally do anything like Shoulder or Military presses because not only do I have shoulder issues, but the circulatory system on my right side causes issues with my hearing and balance if I get a pump there. So I don't.

Using light weights, I opt to superset tricep and bicep work first with Alternating DB Curls and One-Arm DB Extensions. Then with Rip Skulls and BB Curls. My tiny forearms are so pumped I decide to skip the RG BB Curls after a few sets of Cable V-handle Press Downs. I knock out a quick set on the Torso Twist machine, thinking I'll do a few crunches later. But later the Mat area is filled with teenage boys doing a modest cobra pose. I clamber back onto the elliptical for a few minutes, then 8 minutes of HIIT cardio. I'm expecting to quit early because my legs feel heavy, so I'm really surprised when I'm able to reach 280 Strides Per Minute for a second or two during the On phase (15 seconds). I drop to 55 SPM during the Off phase (45 seconds). Tomorrow is Leg Day. Yaaay! At least I'll get some cardio in.

Thursday Arm Day Workout

Elliptical Training

Calorie :   286 CAL
Distance: 2.54 mile
Duration : 00:30:02

Dumbbell Standing Press

Set 1 : 15x12
Set 2 : 15x12
Set 3 : 15x12

Dumbbell Alternate Bicep Curl

28

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12  SuperSet with

Dumbbell One Arm Triceps Extension

28

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

Barbell Reverse Grip Skullcrusher

52.5

Set 1 : 15x12
Set 2 : 27.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12
Set 5 : 37.5x12
SuperSet with

Barbell Curl

52.5

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

Cable Triceps Pushdown

58.5

Set 1 : 30x15
Set 2 : 40x12
Set 3 : 45x9

Weight Plate Twist

91.67

Set 1 : 50x25
Set 2 : 50x25

Elliptical Training

Calorie :   73 CAL
Distance: 0.75 mile
Duration : 00:10:02

Your Own Worse Enemy

I could tell I was slacking a little this morning once I got on the cross-trainer. But I'd gotten to the gym a little late, and hadn't had time for breakfast. Lately breakfast has been making me nauseous in the mornings so I've been skipping out with just a cup of instant espresso. This morning I had to return an item I'd purchased yesterday from Home Depot. It's a long pole with attachments at the end that's suppose to enable you to change ceiling light bulbs. I was skeptical when I looked at the package, but the cashier assured me that I could return it for a full refund.

I brought it home and found the instructions hidden inside the packaging. That's clue #1 that this is a bogus product. The instructions don't really make sense although upon first glance they might, if you suspend child-like disbelief. There are two flexible cages (for candelabra and regular bulbs) that screw onto the end of the pole. They flex to engulf the bulb, but there's no mechanism to squeeze or tighten the cage so there's no way to unscrew the bulb. There's also a suction cup that they make you thread a string through and yes, they provide the string. The string is to flex the suction cup to release the vacuum once you get the bulb in place. Really? The cup does adhere with reasonable suction, but then just slides across the smooth face of the bulb. I use the string to release it.

You also can't use the cage AND the suction cup together on the pole, not that the cage is good for anything. And then I replace all the items in the clear plastic packaging and return for a full refund. "This is crap," I tell the fellow at the service desk, "You shouldn't even be selling this. It's just a waste of time and money." He tells me that if enough people return it or complain then the store will pull it. That's too bad. I wanted to dare him to try making it work. I suppose purchasing agents are too busy to vet every product they supply their stores with, but it would've been nice.

I get to the gym by 9:45 and snag a cross-trainer. Today it seems as if every cross-trainer is spoken-for, which is odd because there are a lot of them. Must be busy today. Luckily the weight area is not busy and I have no problems getting my sets of RG BB Rows. As the morning progresses, newbies show up. They tend to chat a lot and leave their stuff on benches that they're not even using. And yes, I'm talking about guys, clueless teenagers and middle-age men alike.

My routine is fairly routine. Until I decide to see if I can even move 225 lbs on the Back Extension machine. It's my last set, and I do move it. But I don't like how it feels. I can't push the shoulder bar down far enough (until I feel it bump at the bottom of the movement) so the exercise feels incomplete. Yep, I'm my own worse enemy. After Cable Seated Rows, I do 30 min on the elliptical (performance program 3) and then a quick stretch before gritting my teeth for Hammer grip Pull Ups at the stretch Cage. I rest a minute or two between sets by stretching my hamstrings, glutes and quads. By set 3, my elbows are complaining and my arms are tired. I can only bring myself to eye-level with the bar for the last rep, so I don't count it. Bummer. The workout app tells me that my total mileage is 6.16, and I've moved 30, 547.5 lbs today. Cool!

My new Revgear Kid's MMA gloves arrived today but I'm going to wait until my knuckles are fully healed before smacking the machines again. These gloves are extremely padded over the top of the hand and are affixed by thick elastic straps over the fingers. The latter could be problematic as I can foresee issues with the bands cutting or chafing my fingers. I can also feel my hands slide inside the gloves as I feign a few punches. I'm going to have to tape my hands regardless of what I wear. Oh well...

WednesdayWorkout

Elliptical Training

Calorie :   148 CAL
Distance: 3.71 mile
Speed :    7.4 mph
Duration : 00:30:07

Barbell Reverse Grip Bent Over Row

232.5

Set 1 : 45x15
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

327.75

Set 1 : 210x15
Set 2 : 218.5x15
Set 3 : 225x12

Cable Seated Row

126

Set 1 : 90x12
Set 2 : 90x12
Set 3 : 90x12

Elliptical Training

Calorie :   275 CAL
Distance: 2.47 mile
Duration : 00:30:09

Hammer Grip Pull Up

161

Set 1 : 115x12
Set 2 : 115x12
Set 3 : 115x11