The April Fool's Workout

Today

I'm a little tired and stiff this morning but nothing that feels like pain or sickness. Before I get to the gym though, I have to run an errand and drop a check off at my son's Troop Master's home. My son is already signed up for 8 weeks of summer camp, but there are two separate weeks of Boy Scout camp available, and if my husband can take some time off, he and my son can have a great time working on Scout skills and merit badges. But space needs to be reserved with a deposit. And because I'm a bit of a weenie nerd, I have to check directions on three different devices before I actually set out. Luckily, it was pretty seamless, except for the torrential rain that I totally wasn't expecting. And luckily, it stopped just as I stepped out of the car. Lucky me.

I know everyone advises against doing the same workout two days in a row, but I figure cardio is cardio. So even though I did an hour total yesterday split between the cross-trainer and the elliptical, I do it again today. But I also don't do any core, and only a warm up set of push ups. Because today I'm going to move some weights. The Smith machine is occupied by a jerk who leaves the bench sweaty and dirty, and plates on the bar. Meanwhile I knock out sets of RG BB Rows at the Max Rack, moving about 80% of my absolute max weight. It doesn't feel bad, and even though I'm about 30 degrees, I still feel the movement in my lats and center back.

Then I move to the Smith and after cleaning everything off, I give up on the Inclined Bench and swap it out for one of the smaller flat benches. Soooo much better! Again, I'm at 85% of max weight. It doesn't feel too bad, but I'm cautious because I don't want to wreck my shoulders. With this in mind, I only do 3 super sets of DB Laterals with DB Inclined Reverse Flyes. And only with 20 lb DBs. But I up the reps for the last set of the last set. Then another set of pull ups, and Intervals on the elliptical. And another set of pull ups. Well, because! I'm serious about eventually making it to 25 reps!

I do most of my Mat Stretch, something I haven't done in months. It feels pretty spectacular, and that makes me happy. Tonight is a PTO Dinner Dance, tomorrow is Chinese school and then my son has a birthday party to attend at a Rock Climbing place. Not one of his favorite things. Oh well...

Friday Workout
(6.44 miles total cardio; 24,599 lbs moved)

Cross Trainer

Steady State

Calorie :   138 CAL
Distance: 3.93 mile
Speed :    7.84 mph
Duration : 00:30:04

Hammer Grip Pull Up

197.87

Set 1 : 112x23

Wide Hand Pushup

50

Set 1 : 50 Lap/Rep

Barbell Reverse Grip Bent Over Row

202.5

Set 1 : 55x25
Set 2 : 75x25
Set 3 : 95x20
Set 4 : 115x20
Set 5 : 135x15

Smith Machine Bench Press

165

Set 1 : 30x20
Set 2 : 80x12
Set 3 : 105x10
Set 4 : 125x8
Set 5 : 90x25

Dumbbell Lateral Raise

28

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

Dumbbell Reverse Flyes

33.33

Set 1 : 20x16
Set 2 : 20x16
Set 3 : 20x20

Hammer Grip Pull Up

190.4

Set 1 : 112x21

Elliptical Training

Intervals

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

Seated Flat Bench Leg Pull In

50

Set 1 : 50 Lap/Rep

Hammer Grip Pull Up

197.87

Set 1 : 112x23