Progress is Sweet

A light I don't recognize comes on the dashboard of the car I've barely had for two months. It doesn't seem critical so I wait until I'm parked at the gym before consulting the manual. I've had to reference this tome more than with any other vehicle I've ever owned. Ah, it's a "tired pressure" indicator. I wish it would tell me which tire because when I step out of the car, they all look the same. I've packed a strappy summer dress to wear out of the gym, and that means I'm not going to be checking my own tire pressure. Instead, I'll take it to the local Valvoline because they've got machines to gauge tire pressure. And being guys, they're also willing to help someone like me, not that I play damsel in distress much. But automotive stuff is something I don't mind letting guys do for me.

It's different once I'm inside the gym. I do my 30 minute "warm up" on the cross-trainer, the good one that allows me to set the level to zero. My ponytail is getting too long, swinging wet and annoying. When I get to the Smith machine, I use barrettes to pin my hair up. Much better now. I know my legs and glutes are getting thicker, but my clothes still fit okay. Which means I can up the weight again for Split Leg Squats. I do 3 sets, because I can. Although my right knee starts to complain a little toward the end. I also add a few sets to the Smith SLDLs, but they're light. I'm less interested in pulling heavy here than in engaging the glutes and lower back in a different manner than split squats. The GHRs feel the same. I do all three sets and don't land on my face so I consider this a Win! Then back for cardio: 30 min of Intervals. I'm feeling pretty good even though I'm drenched. What makes me happy is that I've broken 7 miles today. Yaaaay!

Thick!

I do a few Pistol Squats at the beginning of my Mat Stretch. My towel is damp and smells vaguely like cheese. Eewe yuck! I always bring a fresh towel, so this is just me and common bacterial activity. Maroon is sporting huge arms today. He's a beefy guy but he seems to have gotten bigger. Ponytail isn't tossing his loaded bars around too much, probably because he's here with a girlfriend or sister, a very plump, kidney-bean-shaped woman who is pedaling on the elliptical next to me. The Mayor shows up late with a young skinny boy, maybe 15 yrs old, tall and blonde. His son? They go straight to DB OHPs. I don't understand why people don't warm up properly. At least he's not loud when he's "coaching" (t)his kid. I'm outta here until next week.Yaaaay!

Friday Cardio and Leg Day
(7.5 miles total Wahoo! 14,290 lbs moved)

Cross Trainer

Steady State

Calorie :   142 CAL
Distance: 4.23 mile
Speed :    8.44 mph
Duration : 00:30:04

Smith Machine Single Leg Split Squat

168

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 110x12
Set 5 : 120x12 PR! Yaay!
Set 6 : 120x12
Set 7 : 120x12

Smith Machine Stiff Legged Deadlift

168

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

GHRs

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

Elliptical Training

Intervals

Calorie :   284 CAL
Distance: 3.27 mile
Duration : 00:30:00

One Leg Bodyweight Squat

139.33

Set 1 : 110x8