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