Whitewater Aftermath

Wednesday is my first day back in the gym after the Holiday weekend. We had a great time white water rafting on Sunday, then camped over in spite of Tropical Storm Bonnie, stayed dry, and drove home Monday morning. My son didn't have school on Tuesday and I let him sleep in. Besides I had a lot of cleaning to do. I'm not sure that camping is entirely worth all the trouble, especially since I developed a stiff neck and a knot in my left shoulder from sleeping on uneven ground. I'm sort of a "princess" when it comes to bedding, as in The Princess and the Pea. I feel every lump, bump, pebble, rock, stick, twig, leaf. At least we were dry, warm and well-fed, having grilled chicken thighs wrapped in bacon over leftover coals.

Remarkably, my shoulders and arms aren't sore from all the paddling we did on the Lehigh River. (Training for endurance really works!) Granted that these were only Class II and Class III rapids, but it was plenty exciting for novices like ourselves. What was sore were my glutes and hammies, probably from having to wedge ourselves under the inner lip of the raft to prevent being tossed out.
A few people got dumped out of their rafts, and a few lost their cells, hats, sunglasses. We didn't lose anything. It was great and I think we'll probably do this again next year.

I feel a bit sluggish doing cardio because I'm unexpectedly sore. But I muscle through my moves, including push ups and pull ups. I've put on some weight and it shows in the mirror. I'm a lot smoother than I'd like to be. But I'm also big. Summer's here, and I think I ought to work on trimming down a tad...

Wednesday Workout
(6.22 miles cardio; 21,728 lbs moved)

Cross Trainer

Warm Up

Calorie :   143 CAL
Distance: 3.65 mile
Speed :    7.3 mph
Duration : 00:30:04

Hammer Grip Pull Up

209.07

Set 1 : 112x26

Wide Hand Pushup

100

Set 1 : 100 Lap/Rep

Crunches

50

Set 1 : 50 Lap/Rep
Set 2 : 50 Lap/Rep
Set 3 : 50 Lap/Rep

Bird Dog Plank

N/A

Set 1 : 00:00:30
Set 2 : 00:00:30
Set 3 : 00:00:30
Set 4 : 00:00:30

Smith Machine Bench Press

168

Set 1 : 30x15
Set 2 : 80x12
Set 3 : 100x12
Set 4 : 120x12
Set 5 : 90x25

Smith Machine Incline Bench Press

112

Set 1 : 30x15
Set 2 : 50x12
Set 3 : 70x12
Set 4 : 80x12
Set 5 : 50x25

Dumbbell Lateral Raise

28

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

Dumbbell Reverse Flyes

33.33

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

Hammer Grip Pull Up

212.8

Set 1 : 112x27

Elliptical Training

Prgm#1

Calorie :   291 CAL
Distance: 2.57 mile
Duration : 00:30:00

Hammer Grip Pull Up

227.73

Set 1 : 112x31