I was walking around in a stupor this morning, even though I got all my gear together and my son off to school on time. Getting on the elliptical for HIIT cardio was difficult and I had a hard time maintaining decent SPMs (strides per minute) during the high-intensity sections. I blame last night's supper which included mashed potatoes. I don't prepare them very often except when my son makes a special request. I prefer to bake Idaho russets in the oven. However, I had a 5 lb bag of Yukon Golds and those make awesome mashed spuds. Just peel, boil, mash, add salt & pepper, butter and half 'n half. Done!
Both aforementioned potatoes rank high (over 70) on the glycemic index, and mashing them raises the GI even further. That might explain why I felt hung-over this morning. And my stomach was unusually noisy last night and this morning. Maybe it was the goat milk yogurt I had as a snack? Goat milk is generally seen as benign for people with lactose and other intolerances. Perhaps I've picked up a new one?
It's not until after I finish the HIIT cardio course that I start to feel normal. Everything afterward felt good, which is weird, considering how miserable I started out. Smith RDLs weren't exactly easy, but not really hard. Smith RG BB Rows were fine, except my hand started to cramp and I had to adjust my grip a lot. Even Close Grip Lat Pulldowns were fine. I was quite pleased to get 12 reps for all 3 sets!
I got to all the equipment I needed, except for the 40 lb BB for RG BB Curls. Hollywood beat me to it. However, that gave me the excuse to try a new exercise: seated alternating DB hammer curls. It was the only thing I could think of that would work both biceps and forearms simultaneously, without wrecking my elbows.
I finish with another 20 plus minutes on the elliptical, and a leisurely Mat Stretch. I'm really hungry though. But at least my stomach has settled down.
Monday Mashed Spud Stupor Pull
Norwegian 4x4 5 min w/u (4 min on / 3 min off) x 4 5, 9, 12, 16, 19, 23, 26, 30, 33 Calories 282 Miles 2.61 HR 133-192 (105, 97, 83, 109)
Cage Stretch HGPU 23
Push Ups 60 Crunches Legs Up 40 Bicycles 50 Crunches knees bent 50 Horizontal Scissors 50 Side Planks 2 x 60s Bird Dogs 2 x 60s
Smith RDLs Bar (30) x 15 80 x 12 100 x 12 120 x 12, 12, 12
Smith RG BB Row 80lbs x 25 x 3 sets
Lat Pull Downs 85 x 12 100 x 12 115 x 12, 12, 12
Seated Hammer Grip Alt DB Curls 20 lbs x 15 each x 3 sets
20 elliptical + 5cd Program 1 Calories 207 Miles 2.32 HR 142-188 (127)
Having some software/hardware issues with my ancient aging computer systems. Gone are the days when you could maintain equipment. Software updates become limited by the hardware you own, and eventually you find you can't connect to the world anymore. I'm a bit tired of the entire digital world right now after spending two hours with tech support just to unlock my email, And the email was only locked because I got a prompt from Apple to enter my password into my phone. Which it promptly rejected. So I had to create a brand new password. Which unlocked my phone, but my desktop, the very place I actually initiated the new password, decided it didn't know who I was. Ugh. I have to get a new computer. I just haven't decided what type yet: Mac Mini or MacBook laptop?
My son and I decide to do our regular cardio warm up of 15 and 30 minutes. Pull ups are still hard afterwards. Again, we save push ups and core for our cool down later. Instead, we're at the Smith for RDLs. I skip the Smith BB Rows and replace them with T-bar Rows. My son decidedly hates these even worse. I don't mind them, but it annoys me that I don't know how much an unloaded bar weighs. I'm guessing 30 lbs? Because there is weight. The handles are uneven because the neoprene grips have been partially ripped off. Ugh. My son is uncomfortable with the bent knee, straight back but bent over position to properly execute the movement. I don't force him to do it. Instead, after I get my 3 sets in, I give him the choice of Lat Pull Downs or Seated Cable Rows. He chooses the latter. I put a half-brick (7.5 lbs) on the stack.
Finally, we grab a BB and do curls with elbows pinned to the sides. I think my son actually likes doing this exercise, maybe because it works something he can actually see? The gym is mostly empty. Our town starts school next week, but this town started this week. Weird. So no kids here today. Also not here is Crazy Woman with White Chihuahua. I'm happy not to trip over the dog or the water bowl or the girl sleeping under the coat rack.
Next Monday will be the last day I can bring my son to the gym. He's looking forward to school, but he says he enjoyed our gym time. Friday we'll have a Cardio Day. I think I'm going to miss having him with me, even if it has lowered my workout intensity. In a few weeks I'll be back to a crawl anyway as I recover from cataract and stent surgery on the other eye. Sigh.
Tuesday and the gym is empty because I'm getting there at noon. We got back from whitewater rafting yesterday and unpacked all our gear. Multiple loads of laundry and I'm still not done because sleeping bags also need cleaning. Our 5-person tent as well as the two 3-person tents we lent out are all in the yard drying. It's a blazing 89F today, but will rain by Thursday. Today is the day to lay out all the tarps and tents before folding them away in storage. Wet tents lead to mildew and decay, and inevitably, rotted seams that leak. No one needs that.
It rained all weekend, but we escaped major thunderstorms. Luckily we were prepared with tarps and rain gear. My glutes are oddly sore and I can't tell if it's from the long car ride to and from the campsite in Pennsylvania, or from whitewater rafting. My hands are also sore, probably from gripping the paddle. No one wants to lose their paddle to the river, and believe me, the rushing waters smack you in the face while hidden underwater rocks bump you out of the raft if you've not securely anchored your feet under the inflatable cross-bars (aka thwarts). What really surprises me is how tender my hip bones are, and I only notice this while dragging the bar up my front during Smith RDLs. Whitewater rafting is core and upper body intensive because you need to maintain your balance in the roiling waters, and you need to paddle to avoid rocks, as well as other rafts!
We had a great team and were consistently right behind the lead kayak guide. He would tell us where to travel on the river to avoid getting hung up on rocks (one area is called "45 minute rock" because that's how long it takes to get your raft unstuck). We do the river in sections, traveling through rapids (class 3) and then pulling over against the bank to let others catch up. There are several guides for safety reasons, and there are a lot of inexperienced groups who can't really maneuver their raft. People fall in, usually because they've hit a big rock which tilts the raft sideways and dumps everyone out if you haven't anchored yourself. There's a grab line along the perimeter of the boat, but anchoring your feet works better, leaving your hands free to hang onto the paddle, the bail bucket (because the river will fill your boat), the lunch bucket, and your rafting crew.
Since we've done this before, we had an easier time of it, although my hubs got popped out of the boat (we hit a rock sideways and then got rammed by another boat) and we had to drag him back in. Sometimes we had to hold back (because we were going so fast) for fear of running our kayaker over with the raft. Not a good thing to do! He was impressed though. Another kayak guide got tossed by the rocks and flipped over. He had to empty his craft out on shore before climbing back in.
I'm not at all surprised by how sore my hands are. They're little without much surface area to them. Between the soreness of the front pubic bone (weird, right?!) and my hands, it's no wonder that I start to lose my grip on the bar during the heavy sets. I only make it to five reps and I notice that I'm not really able to thrust my hip out into the bar at the top of the movement. Ugh. I also notice today that the seated cable row jumps in 10 lb increments for the first 70 lbs, then jumps to 15 lbs. Ugh. So I can do 40 lbs but not 45. That's annoying! I try to add the E-shape 5 lb bar weight to the stack but the notches don't line up so I can't use it. I even try balancing a 5 lb plate on the pin, but it falls off after the 3rd rep. Grrrr....
I'm relieved I got pull ups and push ups though. But the two core movements are a complete afterthought. I don't even do a full mat stretch because I'm running late, I'm wearing shorts and I can see the sticky imprint of someone else who's lain on the mat before me. Yuck. The gym is humid as the lunch time crowd arrives. I've been here for two hours and now I can enjoy an actual hot shower. Because there's no showering when you camp, and getting drenched by the Lehigh River during whitewater rafting doesn't count.
Memorial Day Weekend Activities
Saturday: Waterfall hike 3 miles
Sunday: Whitewater Rafting 4+ hrs
Pull Tuesday
30 min elliptical
Program 1
Calories 292
Miles 2.58
Average Heart Rate 140/194
HGPU 30
Push Ups 60
Smith RDLs
Bar (30) x 15
80 x 12
120 x 12
160 x 10 (grip slip reps 8-10)
170 x 5 (no hip thrust), 5, 5 Core still sore from rafting
Smith RG BB Rows
80lbs x 25 reps x 3 sets
Seated 1-Arm Cable Rows
30lbs x 12
40lbs x 12
45lbs x 3 (5lb plate fell off)
50 x 6
I woke up this morning with fragments of a song in my ear... a song I knew but didn't fully recognize enough to know which artist and what album. A phrase clinging to a sleep memory was the only clue I had. That and a wicked melody... It took me 10 minutes before I realized that I owned the CD and that it was Billy Idol. Figures. While there are no good (entertaining) official music videos of this song, there are a lot of recordings posted to YouTube. So here's one:
It's odd that such a song is embedded in my dreaming mind. I'm more partial to other songs, like John Wayne, or Don't Need A Gun...
I got to the gym at a reasonable hour and again a lot of the equipment has been rearranged. There are also two guys servicing a whole section of the newish treadmills. I get on the first elliptical and am dismayed to find gum under the phone holder. And gum inside it as well. WTF?! There are just such nasty people who come here! Ugh. I scrape off what I can with a bleach-soaked paper towel and do 20 minutes of Program 1, and toss in the 5 minute cool down for fun.
My left shoulder is still oddly achy, mostly when I raise my arm up so that's anterior deltoid. The bottom inside of my elbow seems sore as well. It's always a bit sensitive to the Rip Skulls, but that was two days ago... I do pull ups and push ups but skip core. Planks are actually hard on my shoulders and wrists. The low-bar shoulder stretch is also hard on my wrists. Ugh.
The Smith is free so I set up for Smith RDLs. Everything goes well except my hands start to slip during the last and heaviest sets. I'm wearing Versa Gripps but I'm still having trouble with my fingers and palms. Losing my grip on the last set causes me to lose a few reps. And because my skin is so dry, my callouses look as if they're threatening to mutiny and peel off right then and there. Dry skin is much more sensitive and less resilient to abuse. The Mayor is trying to make himself useful to newbie lifters. He's
chatting up White Hoodie and spotting him on the bench. I pull plates
off the Smith and catch a look from The Mayor that I can't quite
describe. I think it's my arms. They look pretty good in the gym light.
I manage to finish my workout, but the grip issue dogs me through the Seated Cable One-Arm Rows. Part of the problem is that I can't find the slimmer handle and have to use a heavier, thicker one that my hands don't fit around properly. With small hands and fingers, there's additional strain on my forearms trying to keep my grip while rowing back to touch the handle to my side. Well, at least I didn't actually drop any weights today...
Pull Wednesday
20 elliptical + 5cd Program 2 Calories 241 Miles 2.13 Average Heart Rate 159/203
HGPU 30 Push Ups 60
Smith RDLs Bar (30) x 15 80 x 12 130 x 12 160 x 10 170 x 10, 10, 8 grip slip
Smith RG BB Rows 80lbs x 25 reps x 3 sets
Low-Bar Shoulder Stretch 3 x20s (wrists seem off)
Seated 1-Arm Cable Row 45lbs x 12 reps x 3 sets (Grip issues last 2 reps last 2 sets)
I asked the vet to give me something for my leaky pup because my house smells like we've got a puppy, and we don't. She recommended Proin, aka PPA, aka phenylpropanolamine, which is commonly used to tighten the bladder's sphincter muscles. Websites state that it's effective 70% of the time in both male and female dogs. There can be adverse side effects (agitation, anorexia, tremors, seizures, etc.) but I've got my fingers crossed that the pup will be okay with this new med. It's a chewable pill. He spit it out the first three times I offered it to him, but once he managed to bite it into pieces, he was more willing to eat it. He's such a picky eater. I hope this doesn't completely kill his appetite.
The gym was still crowded when I got there so I wasn't entirely certain that I'd be able to use the Smith after warming up. Today's a theoretical Pull Day. I also thought about going back to bed for 2 hours because 6 hours just isn't enough sleep for me. However, a cup of freshly brewed coffee was so delicious this morning, I grudgingly stayed awake to savor it. And once I'm awake, I'm up for the day. As much as I try to get to sleep earlier, I ultimately find myself staring down bedtime around 11ish, and after three sets of eye drops that need to be spaced out, flossing and brushing and setting up for the morning... well, it's midnight. Sigh.
I do a quick basic Core warm up after a mere 20 minutes on the cross-trainer. I skipped the gym yesterday, and coincidentally, had 4 separate deliveries to the house, including the sewing machine I ordered from Amazon. I spent the good part of yesterday reading the manual (and ferrying the child to kung fu and Scouts). Because everyone says it's critical if you want to run the machine trouble-free. Especially since the last time I ever touched a sewing machine was back in 6th grade Home Ec. Good grief!
I'd really like to be able to hem my own pants. And my son's. And mend some of his clothes that haven't been worn to shreds. (I've given up on the Land's End® long sleeve boys Ts because he's outgrown the largest size, and they're just not made sturdy enough. He's barely had some shirts for a few months and he's worn through elbows, and wrist seams! I went online and discovered that I can buy directly from Life Is Good®. I've always admired their graphics and the quality of their shirts, but I can never find anything in the right size when I see their items for sale through other venues like Hearth & Plow®. That they have sale items in the right sizes is a major bonus. I bought my son four different shirts, and hopefully they'll last the year.)
People always seem to leave plates on the bar. I can't imagine that they've worked out so hard that their plummeting blood sugar levels leave them too spaced out to re-rack their weights. Ugh. At the Smith I set up for RDLs, consulting last week's log to see just how many and at what weight. I jump the weight in 50 lb increments this week because it's easier to use pairs of 25 lb plates. I'm breathing hard at 160 and my callouses look weird. In between sets at 170, I take a few photos because the callouses are threatening to rise up off my hands. I've never quite seen them quite so excited before. The camera distorts the size of my fingers, but makes clearly apparent all the wrinkles and creases I've had since I was a child. In 4th grade, a classmate once asked me why I had such old hands. Just lucky I guess. The weights look scary. I see some of the old men regulars trying not to stare. Secretly, that makes me laugh.
After three sets of RG BB Rows, I sit down at the Cable Station for One Arm Rows. There is a fluffy-blonde-haired Latina gal I've seen before. Mostly she's noticeable for the Kardashian bottom she sports. She's super-setting between lat pull downs and machine rows behind the cable station. And then I see her phone propped up against her water bottle on the floor. She's filming herself doing the rows, probably to post on IG. I've walked in on her taking duck-face selfies in the locker room. I'm not quite sure why anyone would purse their lips like that, but I'm obviously clueless as to what makes a successful social media star.
Before I cool down too much, I do my Mat Stretch. It's the one thing I'd like to video myself doing, but I haven't been able to figure out where I'd put my phone to catch all the moves, and where it won't get stepped on or kicked over. I'll figure it out one of these days... And once I figure out my sewing machine, I'll be able to have pants with real cargo pockets. Aramark sent me the size 2 cargo pants in exchange for the size 4. These fit awesomely, except they're 2 inches too long. And they're "pink zipper" branded, which for some reason, some idiot felt necessary to put in as left-handed zippers. That's such an archaic notion that stems from a time when "ladies" had maids to help them dress. Ugh. These are cargo pants goddammit! But these are the first pants pockets I've ever been able to put my enormous iPhone 6+ phone in completely. Yaaay me!
Cargo pockets secured with snaps. not velcro, which sticks to everything!
Pull Wednesday
20 x-trainer Miles 2.38 Calories 161
HGPU 30 Push-ups 60 Elbow Plank 60s Side Planks 2 x 60s Bird Dogs 2 x 60s Bicycles 50 Crunches 30/20
Smith RDLs Bar (30) x 15 80 x 12 130 x 12 160 x 10 170 x 6 x 3 (new callouses!)
I'm not quite sure how it's possible for snow to accumulate on our roof while it is raining and over 32F, yet it has happened more than once this week. I can't imagine that the snow is so cold that it is insulated from the other wetter particles falling from the sky. I do imagine that this precipitation is falling in layers, with the warmer moisture experienced as rain. Or perhaps the snow is just at 32F and dissolves into rain when touching anything even vaguely warm, except for the leaves, grass and rooftops? Meanwhile, the thermometer read 36F...
It looked just like this, but over my house when I stood in the road
I fully expect there to be a few more wet snow days. We've experienced several in late Spring. 1996 was particularly memorable because heavy wet snows came every weekend, taking down power lines at least twice in April. There were 5 snow storms that month. This was before I had a standby generator, so my basement flooded and I lost heat, water and all the basic comforts of home. It was also the winter when I could see a great comet, Hyakutake, over my house for weeks no matter what time of day, like the Star over Bethlehem. But this was before everyone had great cameras in their cell phones, before everyone carried mobiles. I wish I'd been able to have captured that image...
My new propane tank is hooked up. It would've been cheaper to just let the old propane company do the fitting, but there was always the chance that the tech would just yell at me about the regulator being installed backwards, and charge me to fix it anyway. Even though it's their fault. The electrician is coming noon tomorrow. Which means I can get a quick workout done if I scurry out the door... Today I'm actually at the gym at a reasonable late morning time. But I see a gal who has expressed interest in having a standby installed at her home, and I hop off my elliptical to give her the electrician's info before she leaves. So, my 20 minutes of elliptical cardio isn't recorded, not that it really matters.
I do my pull ups and feel a tiny bit annoyed at the idiot juggling the battle ropes looped around the base of the Stretch Cage. What!? You can't wait 5 minutes? Whatever... I ignore that person as I walk back to the Mats for Core moves. I do all the basic moves, including the alternating bicycle and crunches. Of course, I realize that I should do the harder crunches first, and flip the order so that I do legs straight up first, then bent knees with feet flat on the floor last. That makes more sense... I know The Mayor is here because I could hear the din from the Cardio Platform. Ugh. I need better earbuds.
There's a little Latino guy on the Smith. I finish doing Core. When I'm done, I look up but I don't see him anywhere and the 45 lb plates are still on the bar. Ugh. I hate when people don't re-rack their weights! It looks a bit busy at that end of the gym so I wander back to the CF area to find the Hex Bar. There's no one in this area today. No one on the Expresso bikes or the Nexersys machines behind me. No one on the lone cable station. I'm not entirely comfortable using the Hex Bar, which I estimate to be about 50 lbs. The handles are thick so my grip feels iffy. I wish I could place my hands a bit closer together as well. I practice doing a basic RDL move with just the bar itself. (Honestly, I don't feel like wrestling with the plates, but I might in the future.) My left knee complains, which is weird because normally it's the right knee that's sensitive.
There are two Olympic bars on the ground too, so I pick up one and practice the basic RDL move, dragging the bar up my shins and thighs until it's just under my hips. It's only 45 lbs so I can easily do this 12 times. For fun, on the 12th rep, I bend my elbows and flip the bar upward to my front delts and then straighten to press the bar overhead. A rough Clean & Jerk. There's no jumping or split stance when I do this. Maybe if I were going heavier? I do this once at the end of each set, then wander back to the Smith. The 45 lb plates are still on the bar but there's no one at the apparatus. Which means it's mine.
The three middle fingers of my left hand feel odd today, verging on a sprain. Very weird. I jump my weights and only my hands complain under the callouses. Ugh. My knees don't bother me at all now. I pull most of the plates off but leave 80 lbs for RG BB Rows. Three sets of 25 seem plenty although I could probably drop the reps if I up the weight. Not sure I want to do that though... After I strip the bar, I position myself for a few low-bar squat shoulder stretches. The bar seems high on my back. If I do this enough, perhaps I'll be able to loosen this recalcitrant shoulder. I'm not sure if I've gained mobility, but my shoulder and elbow don't hurt as much this time.
Last to do is the Seated One-Arm Cable Row. The gym is busier now with the lunch crowd. I see regulars like Little R, Big Mustache and a few jocks I don't recognize. One fellow is wearing a skinny tank and leggings. Most guys who wear leggings usually have shorts on over them. Not this guy, with his pageboy hair pulled back into a tiny ponytail. Ugh. In my peripheral vision, I can see him on the Mat, foam rolling away. I hope he leaves soon so I don't have to deal with him when I stretch out. Eventually the Mat is vacant of annoying people. Yaaay me.
When I get home, I try on the Land's End swim shorts I ordered. I have a pair from last year which I truly should've returned, but didn't. Those were huge and noisy, with chafing seams inside the thighs. This year I ordered the exact same size (2) but in two different styles, figuring I'll return whichever one is worst. I like the print shorts but they seem shorter than the solid navy ones, even though they're both 5" water shorts. The navy shorts seem noisier. Both are better than the one I got last year. I like that they both have reasonable pockets as well, although I don't think the drawstring does much. And I love that they have liners because I'm done with godawful swim bottoms that always ride up and never stay put. Self-conscious? Yep! I also bought a boy's long-sleeve rash guard because honestly, boy's stuff is just more fun. (No V-neck though. I hope that's not a problem.) I've already appropriated an LLBean flannel shirt that my son stopped wearing last year. It's a tad big as an XL, but that's just how I like my clothes: soft, loose and comfy!
Pull Wednesday
Elliptical interrupted Program 2 20 min
HGPU 30 Push-ups 60 Elbow Plank 60s Side Planks 2 x 60s Bird Dogs 2 x 60s Bicycles 60 Crunches 30/30 Hex Bar RDL (knees) Bar (50lbs) x 12 reps x 3 sets
Olympic Bar (45lbs) x 12r x 3 sets (3 clean & jerk)
Smith RDLs 80lbs x 12 120 x 12 160 x 10 170 x 6, 5, 5
Smith RG BB Rows 80lbs x 25reps x 3 sets
Shoulder Stretch 3 x 10s
Seated 1-Arm Cable Rows 45lbs x 12 reps each x 3 sets
I've decided to ditch my propane provider so I spend the morning looking for a new one. The big power conglomerates tend to be more expensive with worse service than the smaller local businesses. This was true of the fuel oil company. It seems to be true of the propane provider as well. The local company tells me they can have a guy out to my house to give me an estimate this afternoon. I give them my house phone number because my cell phone tends to fail me when it's critical, sending calls to voicemail and then not alerting me to their existence until 6 hours have passed. Robocalls, however, always seem to go through to annoy me. Ugh.
I decide to stop off at the grocer before going to the gym, because it'll be less crowded, and I won't get stuck in line when I need to rush home. I buy Whole Wheat ciabatta (still not as good as Classic or Olive Oil) and two 32-oz containers of zero fat, small curd cottage cheese. I used to complain that cottage cheese gave me a stomach ache, but now I think it's only the pineapple variety that causes me such distress. I have an extremely sensitive tummy! The dog ate his deli chicken breast slices dosed with Metacam, and most of the diced chicken breast boiled in white rice. Chicken breast was on sale for $1.49/lb and while neither my husband, son or myself will eat it because it's dry and tasteless, the dog is perfectly fine with it. I leave the groceries in the car and run off to the gym. It's 34F and pouring. The high will rise to 45. Maybe. I'm not worried about food spoiling in the car. I'm worried about getting a reasonable workout done before the propane guy shows up.
After 30 minutes on the elliptical, I'm undecided as to just do Basic Core or actually rush through a Pull Day routine. I do all my Core moves, and add back crunches and alternating bicycles. I do have to remove my hair-clip for the last two moves, but I'm resigned to being inconvenienced today. There are plates loaded on both the Smith and the MaxRack, but no one on them. There's a guy super setting between the DBs and maybe the Smith. Hard to say. He's the jerk who left his travel size container of baby powder on the adjustable bench while he used the decline. Eventually he remembered to take his stuff with him, but he's constantly laying claim to items he's not actually using, and I have no respect or tolerance for it. However, I'm not about to talk to him either. Because I suspect that's exactly what he wants. And I'd rather work around than have to deal with shit like that.
There's a bar in the lone Squat Rack, but it's in the wrong position. I can't get the higher pin out on the left side, probably something to do with my lack of leverage. And height. I finally get two pins in the slots that approximate chest high for me and dump the bar there. Then I stretch my shoulders. Today seems harder. The bar winds up high on my back, near the base of my neck. Well, at least I got it done. It doesn't do much for my inclined bench at the Smith. But at least it's done. I go to the DB area for my super set portion of Push Day. There are a few guys there, and the trainer with a new client. I keep glancing up at the clock to make sure I'm not running over. All the flat benches seem to have plates on their bars even though there's not that many bodies here today. Ugh. I decide to just do a quick set of V-bar press downs. And a quick stretch. Done!
I get home at 2:10. The propane guy said he'd be at my house between 2 and 3. Ugh. He's at my house already. But instead of parking where I told him to, at the end of the hedges where the road forks, or even IN my driveway, he parks ACROSS my driveway so that not only can I not pull in and unload my groceries, I have to park up past my hedges. It's a good thing I don't have ice cream in my car! Ugh. I'm so pissed that all I can think is, "Wow, he can't follow directions either."
I don't say it, but I'm clearly irritated, and insist that he move his vehicle. My son is due home from school and there's no way he'd be able to get into the house, laden with all his school items. The guy says he doesn't have to do business with me if I don't want. WTF? What I want is for him to follow directions. Ugh. I am cursing him out in my mind. Seriously. I spent 5 minutes on the phone this morning explaining where to park, and he parks across my driveway!? Mentally, I have unkind names for him. Eventually he apologizes for not re-reading my explicit directions. Ugh!
Eventually we're both calm. He points out that the last installer put the propane junction in upside down, which means the line to my stove and oven is actually suppose to be the feed line from the tank. I tell him I've had Suburban Propane for near 25 years but I've been wanting to divest from them for the last several years. Especially after they blamed me for not replacing their 15-year old rusting tank after 12 years when they're the service-provider and original installer. I yelled back at them, "It's your tank because I rent it from you. And you should have the records since you already know that the tank needs to be changed after 12 years. How would I know that?" Then they charged me a small fortune to move the new tank and install new cabling. Then argued that I didn't use enough propane to warrant a 100-gallon tank, wanted to charge me the residential price for propane which is higher than the commercial price, but also wanted to charge me the commercial rental fee for the tank, which is higher than a residential fee. WTF? Eventually it got sorted out, but that left a bad taste in my mouth. Of course, I'm not really thrilled with this initial experience with Putnam Propane right now either. Sigh...
I got on my home scale this morning, and held my breath. Yep, I'm heavier. And my body fat is inching upwards again. Ugh. (111.8 lbs and 16.2%) I've been resisting logging into My Fitness Pal, but I guess I'll have to start again. I'd really like my summer clothes to fit. And that's more important to me than getting stronger, because for me, the two do not go hand-in-hand. I don't think I can get leaner and smaller by increasing my poundage. Putting on size has never been an issue. But that's not what I want.
Basic Push Monday
30 elliptical Program 1 Calories 286 Miles 2.53 Average Heart Rate 143 / max 203 uh oh!
HGPU 30 Push-ups 60 Elbow Plank 60s Side Planks 2 x 60s Bird Dogs 2 x 60s Elbow Plank 60s Bicycles 50 Crunches 30/20 (knees bent/legs straight up in the air)
Squat rack low bar stretch 3 x 10s
Smith Inclined Press Bar (30) x 15 50 x 12 70 x 12 80 x 12 90 x 12 70 x 25 60 x 25
DB Laterals s/s Rev Incl Flyes 25lbs x 8/15 reps x 3 sets
I skipped the gym yesterday and tried to get some other writing done, but most of my time was spent researching and verifying other articles I was using as references. Yeah, I'm kind of a weenie like that. I also went grocery shopping, which was super hard because it's at the other end of the strip mall where my gym is located. It's a big deal when I don't go to the gym when it's right over there... (sigh) but I wanted to get some non-fat cottage cheese to see if the dog would eat it. It's listed as a suggested food for dogs suffering from pancreatitis. Boiled liver and chicken breasts are also on the list, but I didn't get those items. The dog likes his cottage cheese on top of toast cut into little pieces. The only problem with cottage cheese is the high salt content. The dog drinks a lot of water, and consequently, because he's an old dog, he pees a lot. Sometimes when he's sleeping. He's developing a bit of a stink. But he still enjoys laying in the sun, going for walks where he can sniff all the neighborhood news, and barking at cats in our yard. Life is still good for him.
Today is a Pull Day. I've been getting to the gym later than I'd like, but the upside is that it's not crowded when I get there. I'm wearing some shorts I bought last year. Or maybe the year before. They're Everlast® sweatpants with deep front patch pockets, but they come just to my knees. The drawstring front is extremely annoying so I pull the cords out as far as I can and snip them off. The shorts have a fairly wide elastic waistband so there's no danger these are going to fall off. I put on a gray tank and an old Everlast® sports bra that's usually pretty comfy. Just to preclude any future embarrassment in the harsh gym lighting, I actually take some selfies of myself at home first. If nothing looks amiss, I'm golden! It's almost 40F outside and I've seen flying, biting insects while walking the pup. I put a pair of loose sports pants on over my shorts for the jaunt down the road to my car. Otherwise I'm sure I'd have a few bug bites already!
Basic cardio warm up on the cross-trainer. I'm tired. Again I didn't quite get enough sleep. It's hard to go to bed early when we're getting home from Scouts at 9:30 pm. I squeeze out my pull ups and skip core for later. I've got the Smith all to myself but I have to hunt for the proper plates. I reference last week's workout, and the week before. Because I'm tired, it feels okay to do drop sets. I should really just accept doing them as part of my routine, but old habits are hard to break. I have to adjust my right knee a few times, angling it more straight forward. It's not happy with even a slight tilt outward. The bar looks crazy with all the different plates on it. I double check my math to make sure I've got the right total. I'm good with just 6 reps at my max weight. Afterwards though, I feel as if I can do more. So I go for another set. I can only get to 5. Well, how about one more try? Another 5. But that last set was really hard. And that's enough.
Now it's just peripheral stuff like Reverse Grip Barbell Rows... High reps at 80 lbs and I can feel my lats with this movement. I don't feel any need to go heavier even though I've gone to 120 lbs in the past. Seated One-Arm Cable Rows is more for the stretch, and biceps. My forearms get pumped and I have a hard time with my grip by the last reps of the last set. I use grip pads for this last exercise. I carry a small stuff sack with my gear in it: two or three different pairs of gloves, versa gripps, stretch band, grip pads, wrist wraps (which I haven't used in years), forearm bands (for golfer and tennis elbow) which I also haven't used in years... At least I'm not dragging a backpack throughout like some folks. There were some guys who carried 5 lb jars of protein powder in their gym bags, which just seemed kind of weird. Keep that stuff in your car, dude.
Before I forget... after I was done with the Smith, I did remember to stretch my shoulders using the "low bar squat shoulder stretch" I referenced in my last post. And this time, I remembered to do it correctly. More or less. Since I can't really see my form from the side, it's hard for me to truly know if my wrists were straight and my back at the correct angle. They felt straight. I probably kept the stretch for a good 10 seconds each time. It didn't feel awful this time. But I still had to shake my right arm out afterwards.
I swapped my Fish Oil for Flaxseed Oil a few weeks ago. Then I started to suffer from inexplicable pains in my extremities, like the throbbing vein in my ring finger. I swapped back my Fish Oil. It might've been a weird coincidence. But so far the only things that hurt are my hands under the callouses. Of course, tomorrow I plan to whack the machine, so my knuckles will be next... Going heavier in my weights is definitely causing me to feel a bit more soreness. Or maybe it's just age. Whatever. It's not enough to keep me from doing it. 'Cuz I'm stubborn.
Pull Wednesday
30 x-trainer Calories 238 Miles 3.36
HGPU 26
Smith RDLs Bar (30) x 15 80 x 12 120 x 12 140 x 10 160 x 8 (rt knee) 170 x 6, 5, 5
Smith RG BB Rows 80lbs x 25 reps x 3 sets
Low Bar Shoulder Stretch 5-10s x 3
Seated 1-Arm Cable Row 45lbs x 12 reps ea x 3 sets
Elbow Plank 60s Side Planks 2 x 60s Bird Dogs 2 x 60s
Mat Stretch
It's been raining since yesterday and temps have risen, which means it's really humid. Too early in the season to have the a/c blasting at the gym. I know I should dress appropriately in shorts so I can see my knees. Because today is a Pull Day. If I can get on the Smith. I eat too much breakfast though, and feel a tad sluggish once I get to the gym. Besides my usual coffee and skyr yogurt, I scrambled a few eggs. Actually, the dog got most of it because I wasn't really hungry. I had thought to stave off mid-workout hunger pangs, but I need to skip the yogurt to do that... Live and learn.
The ellipticals are all vacant so I hop on the one furthest from the ceiling fan (I hate it blowing on my head as I pedal), and furthest from the ridiculously bright hanging light. There are other lights, but this one sports a super bright halogen bulb and makes me feel like I need sunscreen to be anywhere near it. Afterwards, I stretch, do some pull ups and completely skip core. There are 45s still on the bar at the abandoned Smith. Ugh. Whatever. I haven't had enough sleep and that's also impeding my ability to pull today. I only get as far as 160 lbs. And only up to 8 reps for a set. Part of the problem is that I suddenly feel extremely self-conscious in my gym clothes under the bright lights at the Smith.
For some reason, my sports bra and tank are colluding against me. At home, my clothes looked okay, but my house has bad lighting and mirrors that are not optimally placed. It's another matter at the gym. The bra's padded inserts don't sit smoothly, which has the unintended effect of making me look naked under my tank. Ugh! The thick elastic waist of my "boy gym shorts" shows through the body of the tank, giving it a weird lumpy appearance. Double ugh. I have to suck it up and ignore my insecurities. I hate it when my clothes seem too revealing! Part of this, I'm sure, is because I grew up with my mother constantly picking at my appearance, starting with, "If only...." If only I had better skin, if only I were taller, thinner, bustier, more girly... Ugh. It's hard to erase childhood insecurities even now in middle-age. I should've just worn what I wore yesterday, but I wanted to see my leg positioning, so I wanted shorts. And shorts are always iffy with me, because I have big thighs and I don't relish having to pull the pant legs down all the freakin' time. Seriously.
I'm having a hard time with the heavier RDLs. I never pull 170 lbs because I can't get enough reps at 160. My hands hurt at the callouses. My right knee whines a bit until I change my foot position. Then my left knee starts to complain. WTF? But it's mostly my hands that are bothering me. And I'm actually sore all throughout my shoulders and upper chest. Oh yeah... yesterday's workout has caught up with me. With a lighter workout, I don't think twice about moving weights the next day. But now that I'm practicing a bit of muscle confusion, I might have to schedule "rest" days in between. Rest as in non-weight pulling days. I'd still do a cardio/bodyweight routine.
Between sets, I sit on my haunches to tap into my phone. Normally this only causes my shins and heels to go a little numb. Eventually. Today, squatting ATG (ass-to-grass) actually makes me feel more tired, not less. Super weird. I keep the Versa Gripps on for RG BB Rows even though the weight isn't all that heavy. My hands are tired though. I'm happy I don't lose my grip during the One-Arm Seated Cable rows. I think about doing another set of pull ups and decide that I need a little cardio first, just to warm up again. Because I'm cold. Not that I feel cold, but I can tell that the muscles have cooled down and I need them warmer.
A few minutes on the Step Mill should do the trick. I should've upped the level to 6 but stuck it out with 5. I only start sweating during the last 2 minutes. Good enough. I'm a teensy bit worried about not being able to do any pull ups at all, but this second set doesn't feel too awful. I'm surprised. And happy. The gym scale tells me 112.6 lbs. Not good at all! I've stopped using My Fitness Pal, but I should probably go back to it. Yeah, there was that nasty data breach, but I've since changed my password, and I don't connect with anyone or any apps anyway so I'm probably no worse off than I am with FB.
Last night I got excited to check out some new TV programming. Okay, some of it has been airing since last year so not totally new... but I had some favorite characters in the long running The Good Wife. Not the main character. She got what she deserved. But I was happy to see the red-haired wilding girl (Rose Leslie) from Game of Thrones surface as a lead in The Good Fight. And who doesn't love Christine Baranski? (She's priceless as Leonard's mother in The Big Bang, and Cybill Shepherd's sidekick in the 90s show Cybill.) The show is a decent legal drama. I'll probably continue to watch it. I wish I could say the same for the new Alan Cummings vehicle, Instinct. I wanted to really like this show. The Cummings character, Eli Gold was scene-stealing mesmerizing. But the new show is poorly written and too light-weight for its theme. It's trying to be Mind Hunter light, but is closer to Murder She Wrote. I don't think it's going to last very long unless Dr. Dylan Reinhart finally figures out what character he's actually playing. He wears nice clothes though...
Lastly, there's The Resident. It's good to see Matt Czuchry (Cary Agos) as a mature fellow. But I was somewhat taken aback at the premise, since The Resident isn't about Czuchry's character. Or rather, it is. But he's not a resident. He's the doc in charge of the residents, a break-the-rules-because-he's-smarter-than-everyone-else-guy. Not quite House. (Certainly not Hugh Laurie. Kind of glad his latest venture, Chance, got cancelled. Too weird.) Not sure if this one will last either. But it has a stellar cast, especially Bruce Greenwood as the aloof, narcissistic head of surgery. But I think I'd rather watch The Good Doctor instead. Daniel Dae Kim's adaptation of an award-winning South Korean production with Bates Motel star Freddie Highmore. And there are other really fun shows independent of TGW, like Santa Clarita Diet with Drew Barrymore and Tim Olyphant (Justified). Now that one's worth watching.
Pull Wednesday
30 elliptical
Program 1
Calories 281
Miles 2.50
Average Heart Rate 149 / 198
HGPU 26
Smith RDLs
Bar (30) x 15
80 x 12
120 x 12
140 x 12
160 x 6
160 x 8*
160 x 6 *resting ATG squat is oddly tiring
Smith RG BB Rows
80lbs x 25 reps x 3 sets
Seated 1-Arm Cable Rows
45lbs x 12 reps x 3 sets
15 min StepMill
Level 5
Calories 103
Total Steps 685
Floors 42
I hate to admit it, but I feel younger at the gym. Not just because there are a lot of decrepit old people there. Not just because there are a lot of out-of-shape middle-age folks, and a sizeable number of weak youngsters. Perhaps it's because no one is making any preconceived assumptions anymore. I feel strong, and fast and flexible. Kind of like a superhero. And isn't that what we all secretly want? When I stand next to my 13 year old, I suddenly feel short. And old. Weird. I don't think I'm going to fall into that little old lady stereotype too easily though.
The gym is once again crowded in the morning, and empty by noon. I get on the elliptical and do 30 minutes at Program 2 to warm up. Some pull ups and then I'm at the Smith. I save some Core for afterwards. I'm wearing my Asics, which are a stiffer shoe and better for pulling the bar up. But I only lower the bar about 2 inches below my knee, especially as the bar gets heavier. At 170 lbs, I discover new callouses immediately under my pointer fingers. I can't wear gloves with anything over 100 lbs, especially since I'm using Versa Gripps. My hands and fingers are too small for additional fabric between me and the bar. I had a substantial breakfast of coffee and a protein shake (whey powder, cocoa powder, fat-free lactose-free milk), but I still felt under-powered. Pulling 170 lbs left me breathing hard, and perspiring slightly. But of course, I actually went for more reps this week. One of these days I'll listen to the pros...
I'm wearing a different tank today. The fabric is slightly thicker than the last two I've worn. The princess seams make the tank more fitted than most I own. I feel like I have a waist! There's a cute cut-out in the back so I wear an appropriate sports bra: the crazy pink one with the maddening criss-crossing triple straps. I don't want to worry about my iPod Nano so I'm also wearing the yoga pants with a substantial (two color band) waistband. Land's End® used to sell them over 10 years ago, but not anymore. I used to think the rise was too short, but in reality, I was just too fat. After dropping from 129 lbs down to 105, the pants were suddenly too droopy. Now, at 111 lbs, they fit just right. Figures. (I'd rather be 105, but that's not really happening anytime soon.) But they don't lay smooth under the tank, and I get self-conscious about my belly. Ugh.
My lower back aches a little during RG BB Rows so I straighten up slightly. I do Seated One-Arm Cable Rows for the stretch, and a little bicep toning. I have enough time for some basic planks, but I'm cold by the time I get to the Mat Stretch. I used to add another set of cardio to the end of my workouts just to warm up enough for stretching. I'm tempted to do that again. But I already spend too much time at the gym. Ugh.
Pull Tuesday
30 elliptical Program 2 Calories 288 Miles 2.55 Average Heart Rate 149 / max 205
HGPU 26
Smith RDLs Bar (30) x 15 80 x 12 120 x 12 140 x 12 160 x 10 170 x 8 Yaaay! Developed a new callous
Smith RG BB Rows 80lbs x 25reps x 3 sets
Seated 1-Arm Cable Row 45lbs x 12reps x 3 sets
Elbow Plank 60s Side Planks 2 x 60s Bird Dogs 2 x 60s
Nor'easter Toby is due Wednesday morning. At least we'll finally have kung fu and Scouts because Tuesday's looking pretty good. This will be the 4th nor'easter in 4 weeks. All within the month of March. Not looking like the month is going out like a Baa Baa... but we've still got another week left so who knows? So far, Toby is a bust with just a few flurries.
I finally get to the gym around noon and it's not very busy. Classes are done and the HS kids haven't arrived yet. I get on the elliptical for a brief 20 minutes just to warm up. Then a few pull ups. These feel kind of hard this week. Not enough sleep is my daily mantra. I skip core, figuring I'll get to it later if I have time. After all, I did that yesterday. The Smith is vacant, and all the plates are beautifully racked. That always makes my OCD happy. I figure I can pull a wee bit heavier today since I cut 10 min out of my cardio. Seriously.
Wonder when they'll patch
I do manage to pull 170 for a few reps. I'm not gasping for air when I'm done, so I know I could've done more. I hate to admit it, but I am tired. Today, I put my ego aside and actually cut my weight on RG BB Rows just so I can keep my back at the proper angle. At higher weights, my lower back gets finicky, forcing me to stand closer to 30° than 45°. This actually works the traps more than I'd like because I'm more vertical. Rows aren't suppose to be shrugs, not that it's hurting me. Then just a few sets at the Seated Cable Row. There are newbies in the gym, guys I don't recognize. A "Heckle and Jeckle" pair (am I dating myself with this reference?) but one short and extremely muscular, and his buddy taller with a baseball cap. Maybe I'm paranoid, but I think the taller one keeps glancing over and surreptitiously circling. I'm good at ignoring people, but I'm totally aware of their presence.
I took my measurements earlier and find my hips are bigger. No wonder some of my pants are uncomfortable! I know I haven't been eating all that well (or should I say too well), but I wonder if the RDLs are adding size to my butt. Ugh. Nah, it's probably my dietary habits. But I do need new pants! I've been sorely frustrated trying to find real pockets on clothing for petite women.
I'm still wearing my beat up, patched-with-duct-tape down coat even though I have newer versions for winter, solely because newer models have fewer pockets and the ones provided are too small to be useful for anything except holding gloves. So I'm on the hunt for a reasonably priced down coat with real pockets, in the old utilitarian style of the 70s when everyone (except my family because my mom wanted us to have only fashionable clothes) wore a big blue or olive green, fur-lined hooded army-style parka. What do I keep in my coat pockets besides my gloves, and tissues? Cell phone, lip balm, flashlight, doggy poop bags, car keys, pocket knife... nice to have a place to put sunglasses too.
My other quest is for women's pants with actual cargo pockets. Yes, again with the pockets. Google women's cargo pants and assortment of retailers pop up, but none of them actually carry that elusive item. Instead, you get images of cute drawstring pants with patch pockets you might wear walking barefoot along a beach. Ugh. I wind up browsing through Aramark®, maker of uniforms for men and women and order some pants as a test. (Click here to visit their online store.) My hubs suggests a company called 5.11 which is where he gets his monstrously useful cargo pants. The website 5.11 redirects to a company called Tactical Gear (click here), which also supplies utilitarian clothes for both men and women. I'm not quite of my size in these brands so I have to guess. Some styles allow me to order unhemmed pants.
I contemplate buying a portable sewing machine so I won't have to go to the tailor all the time. The tailor's a nice Syrian woman, but so depressed that I don't actually want to visit her because I suspect I make her feel worse. She used to live on my road but her house fell into foreclosure, and I know the new family who has moved in.
My hubs thinks it's silly, but the sewing machine, if I can learn how to use a basic model, might be practical, although I don't know what else I'd use it for. Maybe mending stuff that isn't easily fixed hand-sewn? My son learned sewing basics last term and came home with a small pillow. My gran had worked in a pajama factory, and owned a huge black Singer with gold lettering. I took basic sewing in 6th grade, but because I was forced to make something I hated and knew I'd never wear, I didn't pay as much attention as I should have. Machines have changed a lot! Now they come with programs! Like cars, even the basic model relies on computer chips. Oh well, it's not like I'm a Luddite... And a highly recommended model comes with a convenient carry/storage case. Dare I take the plunge? I'm still debating with myself. Meanwhile, several pairs of pants are on their way. I may wind up sending them all back, or not. Depends on how they fit.
Pull Tuesday
20 min elliptical + 5 cd
Program 1
Calories 243
Miles 2.14
Average Heart Rate 153 / 207 max
HGPU 26
Smith RDLs
Bar (30) x 15
80 x 12
120 x 12
140 x 12
160 x 10
170 x 5 Yaaay!
Smith RG BB Rows
80lbs x 25reps x 3 sets
Seated 1-Arm Cable Rows
45lbs x 12 reps x 3 sets
Elbow Plank 60s
Side Planks 2 x 60s
Bird Dogs 2 x 60s
Tuesdays are so long and hectic that I start out writing a blog post and sometimes don't get to finish it until the next day. Like today. I suppose I could've completed the task last night when we got back from Boy Scouts, but I was tired and unfocused. A good morning workout will do that to me.
It was a Pull Day and I put on my speckle-patterned leggings. They're fairly comfortable even if they're not the most attractive thing I own. I just don't look good in leggings or anything really body-hugging, because I'm not long and leggy. If anything, I'm built like a fireplug, with a thick core, stocky legs and upper arms to match. But what the hell? As long as I'm not embarrassing myself, I'm okay with it. I do have trouble finding a tank to put over my sports bra because I am NOT one of those women who works out with just a sports bra on over my top. Truth be told, if it weren't for the jiggle-factor and blazing headlamps, I wouldn't wear a sports bra. They are so dam uncomfortable, and I've tried a variety of brands and styles. I don't like clingy tanks either. I put on one I don't really like because it tends to shift to the right more than my other tanks. I know bodies are asymmetrical, but some clothes exacerbate the issue.
I'm able to use the cross-trainer that I like because it allows me to go to zero resistance. Hurray for my knees and toes! Consequently, I'm able to get more mileage in the same 30 minutes I did yesterday. My feet aren't nearly as numb afterwards — that makes me happy. It's a Pull Day and I do some pull ups. My forearms seem a bit sore from yesterday. Not unexpected. The Smith is free so I'm not going to miss my chance, and I move Core to the end of my routine.
I don't up my weights this week. Instead, I just do a few more reps. It feels like the right thing to do, so you could say I train on instinct. Next week I plan to change the increases and move from 80 lbs to 120, skipping the 100. That should free up a little energy for the heavier sets. It also changes what plates I put on the bar. I'll be swapping the 25lb plates on the 80 lb set for 45lb plates for the 120. At least that's what I plan to do.
My arms, and especially my elbows/forearms are tired by the time I finish RG BB Rows and Seated One-Arm Cable Rows. Old guys hover all around the Cable Station. I never make eye contact with anyone. I had a friend, newly returned to the gym after being away for a year (she got busy with home renovations), who had to tap me on the hand to say Hi. I didn't see her even thought she was standing right in front of me. I knew someone was there, but in my defense, I was also typing stats into my phone. (My glaucoma's not THAT bad yet.) I don't mind being around people, I just don't want to interrupt my workout with chatting.
Geared towards women no doubt
In the locker room the TV has a "women's daytime" show. They all want to sell you something. Not blatantly like an infomercial, but in the sneaky guise of being helpful. Yes, you'll want to know what the latest fashion trends are in dressing, make-up, hair styling, cooking, snacking, exercising... toss out your old stuff because that's so last season! Buy buy buy! Ugh. Sometimes I feel like an alien in the locker room because I can't imagine being so preoccupied with nail salons and hair coloring. Not that I don't care with how I look. In two weeks, my son's kung fu school has their annual fundraising banquet. All the students, kids and adults, perform various forms and dances. There's a buffet and a cash bar. It's one of the few times I get to dress up a little.
Maybe not this one
This could be nice
Today I tried on a few dresses with jewelry and shoes. I want to have everything planned out. Because I hate surprises, like when you're counting on wearing something that you discover too late plain doesn't fit anymore. That happened to one of my husband's bosses at a company holiday party. His normally elegant wife showed up in a dress that was too tight on her. It even looked a little stained. She eventually noticed and got very flustered, especially since they have gobs of money so it's not like she's working two jobs and looking after the kids with no help. Yes, we're all judgmental!
My hubs and I will only have an hour to change into dressy clothes because we'll be spending the morning and afternoon at the University of Scouting. We've signed up for some courses, and enrolled our son in a Leadership Development seminar. We went last year and our son stayed home, sleeping in and playing video games. This year will be different. My hubs didn't even want to go to the banquet, except that he's impressed with how well my son moves doing his various sword forms. I'm impressed too.
Tuesday Pull Day
This'll work
30 x-trainer
Calories 141
Miles 3.70
HGPU 26
Smith RDLs
Bar(30) x 15
80 x 12
100 x 12
120 x 12
130 x 12
140 x 10
150 x 10
Smith RG BB Rows
80 x 25
100 x 25
120 x 25
Seated 1-Arm Cable Rows
45lbs x 12reps x 3 sets
Elbow Plank 60s
Side Planks 2 x 60s
Bird Dogs 2 x 60s
Elbow Plank 60s
I got to all the equipment I needed, except for the 40 lb BB for RG BB Curls. Hollywood beat me to it. However, that gave me the excuse to try a new exercise: seated alternating DB hammer curls. It was the only thing I could think of that would work both biceps and forearms simultaneously, without wrecking my elbows.
