Friday

Leg Day Today

I have a few thoughts I'm going to jot down before I get distracted. Some nutritional supplements are so totally worth it! A lot of times taking a multi-vitamin seems like an exercise in futility with me questioning whether it's doing any good, or just giving me expensive, fluorescent yellow urine. I have to say that fish oil has proven itself a great anti-inflammatory. We all have conditions we're susceptible to due to our genetics. Mine happen to be things like bad sinuses, super dry flaky skin, collapsible veins and loose shallow joints, glaucoma, a susceptibility to high blood pressure and cerebral aneurysms, and of course, hemorrhoids. Not big nasty ones, just little annoying ones. That shrink away to nothing if I take a daily dose of fish oil. I certainly know when I've forgotten to ingest the two capsules a day. Taking calcium and Vitamin D means I'm trimming my fingernails a lot more. I'm not sure that the mega-B complex is really doing anything for me. But when I get enough sleep, I have ridiculous amounts of energy.

I succumbed to curiosity and purchased a container of the new Coke concentrated milk-product, FairLife, using it as a vehicle for my protein powder. It tastes okay, but somehow seems less satisfying than using soy or almond milk. I like to try different things. I'm still bummed that Abbott Laboratories has discontinued making the High Protein Ensure Ready To Drink shakes. Which is a shame considering the article I just read on Silicon Valley techs sustaining themselves on vaguely palatable meal-replacement drinks. It's a new opportunity and a new market that the Ensure High Protein, with it's vitamins and minerals, would gain easy entrance, if they expanded their flavors and improved their marketing. But apparently, no one at Abbott Laboratories sees that.

Today's Left Bicep

My arms are still a tad sore. Those Rip Skulls and Drag Curls are really working! After my 30 min warm up, and I'm losing ground on this cross-trainer, struggling to make three and a half miles, I wander back, through "machine city" to the free weights. Tall Skinny Mustache is just getting started on the Smith so I use the Star Trac Max Rack for Squats with just the bar. I'm not really comfortable with this set up because having to hold the bar on my upper back puts a lot of stress on my elbows and shoulders, which is not what I want to focus on when I'm doing squats. I have bad joints. I can't lean back into the bar so I worry about how my knees overhang my toes when I drop down. The bar is only 55 lbs but my knees complain. I decide not to add any weight at all and just do bar squats for reps and sets. Eventually the Smith will free up. I'm patient. And persistent.

When I finally get to use the Smit, I set up for SLDLs, and then Smith Split Squats. I did a few SLDLs on the Max Rack but I was so distracted by the movement of the bar that I didn't really feel my glutes and hams. I'm better using the Smith. I make up for the paltry Squat session by upping my sets for the Split Squat. It's getting easier to do, but I have to be careful of the bent back knee. When I'm careless, the knee feels wonky.

Last are Glute Ham Raises on the Lat Pull Down machine. My favorite. Kidding. Again, I'm okay with the first two sets but really struggle to finish the last set. I'm the only person I see doing these. I barely see Venus anymore. I think she's avoiding me. I see a lot of regulars though. Tattoo Tank, Ponytail, The Mayor, M, Skinny J, Jude, Shazam, Latin Baseball, Soccer Boy, Vest Girl, Hollywood and Texas. I haven't seen Texas in a long time. She had her second baby a few months ago, but since then she's put on a good 30 lbs. I think it must be stress as she tells me that her four year old is being tested for Asperger's, and that he's already been diagnosed with ADHD. But he loves his baby brother, so things can't be so bad.

I steel myself for 10 minutes of HIIT followed by 20 min of LISS. I can do this. And then I see that the Step Mill is free, so I do another 15 min of LISS on that. Done. Well, sort of. I still need to stretch. I see R and stop to chat with him. I haven't seen him in weeks so I ask him how his wife is doing. They're expecting their second child this summer. The conversation turns to home ownership and school districts. He is, by far, the most thoughtful person I've met here. And by thoughtful, I don't mean kind and considerate, I mean someone who thinks about consequences, someone who is is introspective. I'm going to miss him when he finally buys a home and moves away. I'd like to stay in touch, stay friends in the loosest terms, but how do you do that without coming across weird?

Friday Leg Workout
(5.62 miles; 14,280 lbs moved)

Elliptical Training

Warm Up

Calorie :   143 CAL
Distance: 3.5 mile
Speed :    6.97 mph
Steady State
Duration : 00:30:12

Max Rack Machine Squat

Set 1 : 55x12 (bar only)
Set 2 : 55x12
Set 3 : 55x12
Set 4 : 55x12
Set 5 : 55x12
Set 6 : 55x12

Smith Machine Stiff Legged Deadlift

168

Set 1 : 55x12
Set 2 : 75x12
Set 3 : 80x12
Set 4 : 100x12
Set 5 : 120x12

Smith Machine Single Leg Split Squat

112

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

GHRs

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

Elliptical Training

Calorie :   206 CAL
Distance: 2.12 mile
10 min HIIT
20 min LISS
Duration : 00:30:00

Step Machine

LISS

Calorie :   80 CAL
Lap/Rep :  31 Lap/Rep
Duration : 00:15:00

Measuring Progress

Hoodie Selfie

Today I got to whack the kickboxing machine, and as always, I thoroughly enjoyed myself. Again, I did 7 rounds at Beginner level to warm up, and then another 7 rounds at Intermediate, the faster pace and more complex combinations being much more satisfying. Unfortunately, I seemed to have scored better last week. Still, accuracy and power seem consistent.

I see that the Step Mills are both vacant so I take the opportunity to do 20 minutes of LISS. Even though I've cooled down while stripping off my gloves and wraps, I start sweating while climbing the steps. I'm always surprised at how low intensity plodding can generate so much heat.

The Mat area has become very popular but I'm not as comfortable there since the gym moved the combo dip bar/ab curl chair to the middle of it all. Instead, I wander to the CF area where the Cage used to be. There's an old mat under the trap bar there and a lot more space. Because I haven't done abs in a while, I knock out some machine Torso Twists before I get there. The Flat Bench Lower Ab Knee-Ins have inadvertently abraded a spot just over my tail bone. So no more of those. Instead, I do crunches, bicycle crunches and scissors.

I find out via email that a contest I entered on a whim actually netted me two Billy Idol tickets for tomorrow, but will I go? Probably not even though I love dancing to his music. I imagine he'll be thoroughly entertaining, but I can't manage the trek into the City without anyone to look after my son, making sure he finishes his homework and taking him to the Pop Shop Grand Re-opening at his summer camp. My husband gets back from Boston tonight and will be at work in Connecticut all day tomorrow. He doesn't have the patience for my son's after-school activities. Anything that gets my son out of the house and away from his electronics is a good thing. My son loves jumping on the outdoor Sky Bounce. He'll do that for hours, given the chance. So as much as I'd enjoy dancing by myself (in a crowd), I'll be home. Lately I do my dancing at the gym, in my head.

Thursday Workout

Elliptical Training

Warm Up

Calorie :   91 CAL
Distance: 0.82 mile
Duration : 00:10:00

Boxing

7r Bgnr
7r Intmd
Follow Me program
Lap/Rep :  14 Lap/Rep
Duration : 00:56:00

Step Machine

LISS

Calorie :   101 CAL
Lap/Rep :  39 Lap/Rep
Duration : 00:20:00

TorsoTwistMachine

Set 1 : 50x25
Set 2 : 50x25

Crunches

Set 1 : 50 Lap/Rep
Set 2 : 50 Lap/Rep
Set 3 : 50 Lap/Rep
Photos for actual stats:

7 rounds Beginner

7 rounds Intermediate

Using Cardio As a Rest Period

Sometimes it's not the excruciating minutia of what we do, but that we do it at all. Today is Back Day. Normally I do just a cardio workout between days that I lift, but since I'm short a day this week, Back Day is successive. I'm also trying to cram in cardio, and still have time for the one thing I truly enjoy: whacking the kickboxing machine. My triceps are a little tender from yesterday. Luckily my glutes are finally not sore anymore. Yaaay! However, my lower back also feels tender and I'm not sure why.

I do 30 min on the cross-trainer and then wander over to the racks. There's 25 lb plates on the Smith machine bar but it doesn't really look like anyone's using it. No matter. I'm better off using the Max Rack any way. I believe in doing big compound movements first and smaller, isolated movements at the end of the workout. I figure as long as I can feel my lats and middle back working, I'm doing good. When I glance over at the DB rack and realize that no one's there, I jump at the chance to grab a flat bench and set up for One-Arm DB Rows. I've forgotten how hard these are.  

I catch a glimpse of a tan shapely arm somewhere in the middle of "machine city". At first I don't recognize the woman, but I suspect I've just glimpsed Venus. Being tan helps accentuate her muscles. Familiar faces trickle in. Everyone comes after 11 am today: Jude, PonyTail, The Mayor. Tattoo Tank is just finishing up. After Cable Seated Rows, I move onto Lower Back Extensions and I'm pleased to get all my sets.

I'm on the elliptical before I remember that I should be doing biceps to finish. Luckily, I"m still at the gym and not already driving home! A few regulars are surprised to see me returning to the free weight area since I'm hot and sweaty from 30 minutes of Performance Program #3. BB Drag Curls still feel odd to perform but they're so much easier on my elbows that I'm able to up my weights today. Yippeee! I do 3 sets of RG BB Curls and finally I'm pulling more weight on biceps than on forearms. Yaaaay!

Wednesday Workout
(6.2 miles cardio; 31,170 lbs moved)

Cross-Trainer

Calorie :   147 CAL
Distance: 3.71 mile
Speed :    7.4 mph
Warm Up
Duration : 00:30:06

Max Rack BB RG Bent Over Row

203

Set 1 : 55x20 (Bar)
Set 2 : 75x15
Set 3 : 95x15
Set 4 : 105x12
Set 5 : 125x12
Set 6 : 145x12
Set 7 : 105x20

Dumbbell One Arm Row

82.33

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

Cable Seated Row

152

Set 1 : 90x12
Set 2 : 105x10
Set 3 : 120x8
Set 4 : 120x8
Set 5 : 120x8

Back Extension Machine

315

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

Elliptical Training

Perf Prgrm #3

Calorie :   279 CAL
Distance: 2.49 mile
Duration : 00:30:02

Barbell Drag Curl

70

Set 1 : 30x12
Set 2 : 40x12
Set 3 : 45x12
Set 4 : 50x12 (+12.5 lbs)

Barbell Reverse Curl

75

Set 1 : 45x20
Set 2 : 45x20
Set 3 : 45x20

Grinder Tuesday

I'm never in the mood to go to the gym so I don't pay any attention to the little voice in my head that tells me how nice it would be to lay in bed all morning. I didn't even go yesterday, Memorial Day, because I suspected it would just be so crowded with kids home from school that I'd just be vexed. Instead, I spent a productive afternoon going through my email account and deleting hundreds of emails (if not thousands) that dated back to 2009. Good grief! Then I reformatted the 4T back up drive I got a month ago because it's Windows-friendly and I work on an ancient Mac.

Okay, my Mac Mini isn't as old as the laptop in the kitchen, but it's close. I still use a huge VGA Diamond Trinitron monitor too instead of the latest flat screen. Then I had to install a "new" version of '09 iWorks because my iPad uses Pages and I don't own that on any of my other computers. Yep, that was just about an entire afternoon right there. I haven't figured out how to off-load videos from my phone though. It's an iPhone 5 and only the photos seem to sync with the iCloud mirror drive. Videos take up a lot of room, and I'd like to be able to archive these and not lose them. Sigh.

I get to the gym and spend 30 minutes on the LifeFitness cross-trainer to make up for not doing anything yesterday. (Okay, I made ciabatta bread french toast for lunch, but the hubs grilled chicken, mowed the lawn, worked out in the garage, and cooked up marinade for the 9.5 lbs of London broil I bought Friday to make beef jerky this week. Of course, I'm cleaning up the kitchen mess today!)

The Smith machine is occupied by a guy doing OHP. Someone else is in the Max Rack. I don't feel like wrestling with the breaker benches. Instead, I do sets of DB presses on a flat bench, but I keep my hands in the neutral position. My right shoulder immediately makes itself known, but it's not painful. I should've cut my reps as I upped the weights, but I didn't so when I got to the 45s, well, I could get them into position, but couldn't press them. I got my arms up about 2-3 inches but not enough for a full extension. So that's zero for that set. Oh well. Next time I'll cut my reps. I pyramid down to make up for the failure.

I'm not all that concerned about my chest anyway. I move on to the DB laterals and Reverse Flyes. The gym is sporadically busy with regulars and new faces. Tattoo Tank, PonyTail, M, Skinny J, Soccer Boy are a few I recognize. There are a few tall, blonde, young women as well. One takes a pair of 10 DBs and moves sideways across the front of the DB rack, with her knees bent and feet facing outward, her elbows bent as she simultaneously rotates her shoulders so that her arms seem to be opening and closing in front of her body as she moves. Well, I've never seen that before.

Too heavy for me!

Two of the breaker benches have big plates on the bars and the 3rd bench has one of those godawful multi-angle thick grip bars which I'm not even attempting to budge. Instead, I position myself in the Max Rack for Close Grip Bench Press. It takes me a while to figure out where I need to be to clear the support hooks. It's not quite the same as the Smith, and the bar is a lot heavier. I'm very happy to get 20 reps on my last set! Finally, just Rip Skulls are left. I wish I could catch a photo of my arms with the EZ bar: they look so cool and impressive.

Just 30 minutes on the Precor: 10 min of HIIT (15 sec On/ 45 sec Off -- which really means a slow jog) followed by 20 min of LISS. A quick stretch on the Mat and then a well-deserved hot shower, followed by 20 seconds of ice-cold. At least I'm not sweating when I get out to the 84F parking lot!

Tuesday Workout
(5.81 miles total; 11,8454 lbs moved)

Cross-Trainer

Warm Up

Calorie :   148 CAL
Distance: 3.72 mile
Speed :    7.43 mph
Duration : 00:30:03

Dumbbell Bench Press

56

Set 1 : 25x12
Set 2 : 30x12
Set 3 : 35x12
Set 4 : 40x12
Set 5 : 45x0 Boooo! Set 6 : 35x12
Set 7 : 30x12

Dumbbell Lateral Raise

35

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 25x8
Set 4 : 25x8
Set 5 : 25x12
Set 6 : 25x12 SuperSet with

Dumbbell Reverse Flyes

37.5

Set 1 : 20x15
Set 2 : 20x15
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 25x15
Set 6 : 25x15

Max Rack BB Close Grip Bench Press

125

Set 1 : 55x25
Set 2 : 65x25
Set 3 : 75x20 Yaaay!

RIP Skulls

52.5

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

Elliptical Training

Calorie :   200 CAL
Distance: 2.09 mile
10 min HIIT
20 min LISS
Duration : 00:30:00

I Should Probably Be Tired

Leg Day Selfie

Every now and then, I twist oddly and realize that I might actually have a touch of soreness in my lats, or back of my arms. It's rare that I actually get DOMS (delayed onset muscle soreness) except for my glutes, and only when I do Split Leg Squats in the Smith machine. And today is Leg Day, so of course, not only am I going to do a full hour of cardio, I'm also going to push some weights. The women's locker room is marred by dirty black sneaker prints on the bench. Some women are total pigs. Church-going, cackling, crowing grandmotherly pigs.

I feel a bit slow on the cross-trainer although my mileage is decent. I'm fairly sweaty when I get to the Smith machine. It's unoccupied! Yaaay! I'm on it for the next three exercises but the gym's not that crowded today. Some old guys are benching behind me. I see Latin Baseball wandering through the free weights. Not many women here either. Smith Squats feel okay. Even Split Squats feel okay. But by the time I get to Smith SLDLs I'm a bit tired. I feel sloppy towards the last set. Just then, a woman I've seen sporadically, asks me how many more sets. I tell her I'm done and re-rack all my weights. She does a few squats but she's not there very long. I'm disappointed.

Glute Ham Raises are always a challenge so I'm impressed with myself for getting through the first two sets okay. I struggle to keep my form for the last three reps of the last set. And then I'm done. Well, not quite. There's the rest of my cardio to deal with. I like to experiment. Instead of doing 10 minutes straight of HIIT (15 sec On/ 45 sec Off) followed by 20 min of LISS, I do 5 min of HIIT followed by 5 min of LISS to recuperate better. Then another 5 min of HIIT, followed by 15 min of LISS. 30 minutes goes by so much quicker!

I take a few minutes to do an abbreviated Mat Stretch, doing a set of Dive Bomber Push Ups and a 90 sec plank to start, before I completely forget. My lower back is tired and needs the stretch. The hot shower feels really good. Lately, I've been finishing with cold water for a few seconds just so I don't start sweating immediately afterwards as I'm trying to dress. Some sports literature suggests that this cold shower increases the minute amounts of testosterone to help build and maintain muscle. One of the female trainers does it, but she immediately dashes into the sauna afterwards to get to room temperature. Seems counter-productive to me. If the cold water hits my head first, I can deal with it a few seconds longer than if it hits my back and shoulders first. Probably the insulating factor of having so much hair. When I get goosebumps I'm truly done.

Leg Day Friday Workout
(5.84 miles; 17,640 lbs moved)

Cross Trainer

warm up

Calorie :   143 CAL
Distance: 3.71 mile
Speed :    7.42 mph
Duration : 00:30:03

Smith Machine Squat

210

Set 1 : 30x15
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 150x12
Set 6 : 100x15

Smith Machine Single Leg Split Squat

112

Set 1 : 30x12
Set 2 : 70x12
Set 3 : 80x12 +10 lbs Yaay!
Set 4 : 80x12
Set 5 : 80x12

Smith Machine Stiff Legged Deadlift

168

Set 1 : 30x15
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 120x12
Set 5 : 120x12

GHRs

12

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

Elliptical Training

Calorie :   206 CAL
Distance: 2.13 mile
10 min HIIT
20 min LISS
Duration : 00:30:00

Dive Bomber Pushup

Set 1 : 20 Lap/Rep

Plank

Set 1 : 00:01:30

How I've Missed This!

It's still relatively cool out for May so I wonder if I should wear something heavier to the gym. Naw, I'm planning to whack the Nexersys machine and if all goes right, I'll be drenched when I'm done.

The gym is mostly quiet and I'm able to get on the elliptical for a 10 minute warm up without any issues. I change the elevation after a minute has passed, and when I'm done I feel good and warm. Excellent! There's no one at the kickboxing machines either, but there rarely is. I'm not sure why. I love whacking this thing!

Today I remember to bring my gloves and wraps. Yaaay! I"ve also already affixed little squares of moleskin to the first two knuckles of each hand, and I wrap white tape around it all to keep everything secure. I like starting with the Beginner Follow Me program as a warm up, but perhaps I should cut back to 5 rounds and add 2 rounds to the Intermediate Program. Especially since the Program Recommendation is for me to add rounds before moving on to the next level. One is only suppose to do 7 rounds and I do 7 of each. But it's not like anyone's waiting in line.

I really love the quickness of the Intermediate level and I'm getting better at the more difficult combinations, especially the Jab followed by a Power Kick which throws you off balance. The machine gets really flaky at the Advanced level, tossing in SouthPaw combinations. I tried it once and there's no way to score properly with such wonkiness.

Hannibal Baggy Knees is on the "mountain bike" simulator adjacent to the kickboxing machine. But he's not distracting until he decides to dismount. Because I hate having people walk behind me when I'm focused on the combinations in front of me. The fellow I call Sunshine in my mind (because he has a big smiling, sun face spare tire cover on his Jeep) glances over from the cross-trainer. He's been working out for the past several weeks with a cast on his forearm. He's down to a brace now. He seems surprised when I peel off all my hand wraps and clamber up to the Step Mill for 20 minutes of LISS. Sunshine is lifting weights. I hear the Mayor before I see him. I'm not sure why some men feel compelled to talk so loudly. It only calls attention to their lack of fitness.

Tomorrow is Leg Day. And the 3rd day this week of HIIT cardio. Oh boy.

Thursday Workout

Elliptical Training

Warm Up

Calorie :   92 CAL
Distance: 0.82 mile
Steady State
Duration : 00:10:00

Machine Boxing

Lap/Rep :  14 Lap/Rep
Duration : 00:56:00

Step Machine

Calorie :   107 CAL
Distance: 41 floors
LISS
Duration : 00:20:00

Images posted for actual stats:

7 rounds Beginner Follow Me

7 rounds Intermediate Follow Me

Gratifying to read this, but I'm not likely to add rounds. Unless I get really really bored.

Testing the Waters

Today is freakishly cold and I pack a flannel shirt with my jeans for later. At least there are fewer biting insects when the temps drop. I don't mind. I haven't worked Back & Biceps in two weeks so I'm a bit hesitant with how to proceed. The first thing I do is cut my warm up cardio by 5 minutes. I'm actually a bit sweaty when I head over to the free weight area. I'm still chuckling about the big thin plates in the CF rack. I had no idea that they were only 15 lbs! Of course, as the plates get thicker they get progressively heavier. I see Venus on the Step Mill today. She's wearing a sports bra and capri tights, baring her midriff, but she's too far and at the wrong angle for me to see if she's got any definition. No sign of Chatty Guy either.

Both the Smith and the new Star Trac® Max Rack are vacant so I choose to use the latter. At least I don't have to worry about catching the bar on the supports if my hands rotate. I'm trying to keep good form but I can't do this movement parallel to the floor. There's just too much stress on my lower back unless I angle up a bit. I suspect my flexibility actually weakens me there. The gym starts to fill up. I'm sandwiched between Tattoo Tank doing OHP in the Smith, and another fellow doing Squats. I should try doing DLs one of these days. Maybe next week.

There's not a single unoccupied bench by the DB rack so I move onto Cable Seated Rows. I'm actually a bit tired so I'm this is a tad disappointing. ScuzzaButt makes an entrance and spends a lot of time chatting with Jude. Which is odd. Because Jude can lift a lot of weight. And ScuzzaButt can't. Later, I see Jude load the Leg Press with 10 big plates on each side. And then he does a few reps. He's not ginormous either, athletic but not so you'd know it.

I start off lighter on Lower Back Extension machine as well, but move the weight back up. I can't quite make the reps though. Finally, I can grab a bench for One-Arm DB Rows, but my bench is at the end of the rack where the 50s are. It's so crowded with women vying over the beauty bells at the other end, where coincidentally, the 2nd row of DBs starts with 55s and progresses, that I just opt to use the 50 at my end. Then I get to test my notion of BB Drag Curls, first with an unloaded EZ bar, and then with a few pounds on it. It's very different from regular BB curls and I can actually feel my right bicep contract. The inner elbow is a tad sore, but nothing like with regular curls. The last exercise, RG BB Curls, are best done with a straight bar.

I'm never sure if I can actually do what I planned so 10 minutes of HIIT cardio seems almost like a fantasy. Until I do it. I can actually make my max speeds during the 8th and 9th cycle. But start to struggle during the 10th and final cycle. Just as well. It makes 20 minutes of LISS all the more endurable. I do most of my Mat Stretch but skip the Dive Bomber Push Ups, plank and pistol squats. I can do those on Friday.

Back and Bicep Workout
(3.28 miles cardio; 31,390 lbs moved)

Cross Trainer

Warm Up

Calorie :   48 CAL
Distance: 1.18 mile
Speed :    7.06 mph
Duration : 00:10:04

Max Rack Barbell RG Bent Over Row

Set 1 : 55x12 (bar)
Set 2 : 105x12
Set 3 : 125x12
Set 4 : 145x12
Set 5 : 145x12
Set 6 : 125x12
Set 7 : 105x25

Cable Seated Row

Set 1 : 90x12
Set 2 : 105x12
Set 3 : 120x6
Set 4 : 120x6
Set 5 : 120x8

Back Extension Machine

Set 1 : 195x15
Set 2 : 210x15
Set 3 : 210x12

Dumbbell One Arm Row

Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x12

Barbell Bicep Drag Curl

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

Barbell Reverse Curl

Set 1 : 40x25
Set 2 : 45x20
Set 3 : 45x20
Set 4 : 45x20

Elliptical Training

Calorie :   201 CAL
Distance: 2.1 mile
10 min HIIT
20 min LISS
Duration : 00:30:00