Smokin' Back and Tri Workout

So my new routine is to use the LifeFitness Cross-Trainer for warm up on days I do upper body lifting, and to use the Precor elliptical on days I'm doing a quick Tabata-style cardio session. I also use the Precor for the 2nd cardio session on lifting days although I do find myself getting vexed with the mileage.

The back of my legs are a little stiff but that's nothing compared to the odd feeling my knees get when I'm sitting too long at my computer. They almost feel swollen, but not painful. Just thick. Very odd. When I get to the free weight area, I see a BB loaded with a pair of big plates and a stack of step-up platforms. Someone's doing deficit deads, but of course they're not actually at the bar. Or anywhere in the area. Of course. It's probably Island Jerk. Jude is back. That's not his real name but he looks a bit like Jude Law, especially with the receding hairline. He's unloading a trap bar so I ask him if he's using the Oly. He's not. Yep, it's the Island Jerk.

I get an Oly down from the Inclined Bench and move stuff around so that I have room to do my lifts. As I'm wrestling a 45 lb plate onto my bar, Island Jerk rushes over to assist. I thank him but I never take my headphones off, and I don't look him in the face. I'm sooo not interested in making any sort of personal contact with him. Regardless of the people, I'm feeling pretty good so I do 15 reps for my first set at 135. And then I do sets of 15 for my 3 sets at 155. I toy with the idea of dropping one set of 20-reppers, but I don't. I guess I ought to up the weight if I can do this many reps.

My lower back is a little stiff. The DB area is too crowded to even consider DB Rows so I get on the Lower Back Extension machine instead. I start with 180 lbs because I'm not sure if my back will handle going higher. But it does. At 195 lbs I drop the reps from 15 to 12. The stack goes to 300 lbs but I don't think I'll be getting anywhere near there anytime soon.

I can finally get a bench but it's a nearly halfway down the rack. I don't mind so much except that people tend to use their DBs right in front of the rack, preventing anyone else from getting equipment. The DB Rows are really hard after doing RG BB Rows, but I'm stubborn, and besides, I've swapped this movement for the V-grip Lat Pull Downs. I lay down on the bench between sets at 65 lbs and my back feels better. I manage to up my reps by one so I'm happy. I think a lot of guys are weirded out by seeing me grab such heavy DBs, but that's their problem, not mine. A few women grin at me. I'm not really sure why though.

I'm still doing relatively light weight with the Rip Crusher (or Rip Skulls) but I certainly feel it so I'm not inclined to changing anything here. The Cable Tricep V-handle Press Down is free today so I'm on it before teenage boys show up and hang all over the equipment. I know I'm taking a chance by starting at 50 lbs, but I figure WTH. I get two full sets, barely and only 8 reps on set 3. So then I do drop sets. I've heard someone call it a Burn Out set. There's a huge difference between 12 reps at 30 lbs, and going to failure at 20 lbs. I get 20 reps on the last set. I'm definitely going to feel this tomorrow, but I should be okay to bench on Monday.

Again, it takes me forever just to log in 2miles on the Precor. It felt good, but I'm not happy with spending over 20 minutes to accomplish it. I like to end the week with a full Mat stretch to forestall soreness and muscle knots. Today the 3rd set of Dive Bomber Push Ups isn't so bad. But the 60 second plank still sucks. At the end, I toss in a set of crunches because I've been neglecting abs lately. I'm wearing a new pair of LLBean fitness pants that I mostly really like. The fabric is soft and comfortable. It's a flattering style although I still had to have them hemmed even though I ordered a Petite XS. My only complaint is this stupid trend to put a zipper pocket along the waist back. It's suppose to hold a key and perhaps a credit card. But I find it annoying because it chafes the back if you lay down. I guess they don't think people who wear fitness pants will lay flat on their backs. I have the same stupid zipper pocket on one of my running shorts. And I have the same issue.

The gym scale reads 112.2 lbs and I'm good with that considering my son's friend and his mom came over last night for a play date. We ate meatball and garlic pizza and drank Ed Hardy sangria with frozen strawberries in it. Well, the boys drank juice and ate plain cheese pizza and munchkins.

Smokin' Back & Triceps Workout

Weight Lifted

32100 lbs

Elliptical Training

Calorie :   95 CAL
Distance: 2.16 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

Set 1 : 45x15
Set 2 : 135x15
Set 3 : 155x15
Set 4 : 155x15
Set 5 : 155x15
Set 6 : 135x20
Set 7 : 135x20

Back Extension Machine

Set 1 : 180x15
Set 2 : 195x12
Set 3 : 195x12
Set 4 : 195x12

Dumbbell One Arm Row

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x9
Set 4 : 65x9
Set 5 : 65x9

Barbell Lying Triceps Extension

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Cable Triceps Pushdown

70

Set 1 : 50x12
Set 2 : 50x12
Set 3 : 50x8
Set 4 : 40x10
Set 5 : 30x12
Set 6 : 20x20

Elliptical Training

Calorie :   226 CAL
Distance: 2 mile
Duration : 00:23:00

Dive Bomber Push Up

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

Plank

Set 1 : 00:01:00

Crunches

Set 1 : 50 Lap/Rep

Cardio Blast

I am trying to cut back on my gym time. Really. Today I cut my elliptical sessions to just 10 minutes each, although I did incorporate 4 min of Tabata in the "warm up", and 5 min of Tabata in the "cool down". And I use those terms loosely. My upper back is a bit tight, and surprisingly, so are my hamstrings. I'm guessing those GHRs are really working. The Cage Stretch is mostly for hamstring and only takes a few minutes. Wrapping my hands and stuffing them into my gloves takes longer.

As much as I try to protect my hands, I find that I've skinned the pinky knuckle after today's 15 rounds. My left knee does take a bit of abuse with the Lead Kicks. My jabs range from decent power to a pathetic glance off the pad. I still stop the machine at odd moments. If I slow down, my accuracy is better. But not necessarily better power. Sometimes I get into a rhythm, stepping back and dancing forward one step to deliver the kick or blow. That feels awesome.

I glance at the clock to keep track. I've just enough time to do another quick cardio session. I cut my intro from 5 to 2 minutes, then pedal as fast as I can for 20 seconds. I'm barely walking, still panting when the 10 second rest is up and I have to pedal furiously again. For 5 minutes. Then I clip along at a quick steady pace for the remaining 3 minutes. And I feel good afterwards.

Tomorrow is Back and Triceps Day. I'm probably going to be sore. Oh well. I told my son we'd go to the gym this Saturday while my hubs is away at a Tracking seminar at Practical Primitive in NJ. Sunday we plan to visit a few art museums in New Haven CT and then eat at New Heaven's Taste of China restaurant — it comes highly recommended from my husband's co-worker, a Chinese national. We've checked out the menu online. It's not everyday you seen frog's legs and cuttlefish on the menu. I'm partial to duck myself.

Cardio Blast Thursday

10 min Precor elliptical includes 4 min Tabata

Cage Stretch includes BW heel dips & raises, side kicks, hamstring stretches

Nexersys 15 rounds Beginner Follow Me
  Accuracy 97% / Strikes 100% / Average Power 135%

10 min Precor elliptical includes 5 min Tabata

photo posted for actual stats:

Leg Day Puzzle

I'm a bit baffled by how much ground I'm losing on the Precor ellipticals. It's now taking me a lot longer to pedal the same distance. Oddly, in 20 minutes I can cover over 2 miles on the LifeFitness Cross-trainer but I apparently burn only half the amount of calories than when I'm on the Precor and I need 25 minutes to hit the same mileage on the latter machine. I've been front-loading my 5 miles on Leg Day, and that usually takes me 53 minutes. Today, at 55 minutes I've only done 4.5 miles. I don't understand what's happening. I can work through the sporadic discomfort in my left knee, right IT band, the stiffness in my lower back. I am keeping check on my heart rate, but that's not really a new issue. I may just drop to 3 miles on my lifting days and keep the Tabata for my cardio days.

The Smith machine hasn't been maintained and there's gunk in the tracks. I can feel the gritty resistance when the bar is just about head height which makes doing Smith Squats more difficult than it should be. Still, I get my sets done. I also get my sets for Smith SLDLs. The gym is intermittently crowded with regulars greeting each other like long-lost brethren. I see Island Jerk chatting with M. When I first arrived at the gym, he was outside trying to convince a young strawberry blonde (a dead ringer for Alexis on TV murder mystery show Castle) to do something she was politely declining.

The one body part I
don't actually work

While I'm seated at the Leg Extension machine, D waves as she heads towards the Nexersys machines. She's grumpy because her youngest woke her up at 2 am after she'd only gotten to bed at 1 am. I'm glad my son sleeps through the night once he goes to bed. I just have trouble convincing him that he needs more sleep than adults do and so he has an earlier bed time. Leg Extensions actually feel okay today. I don't risk using the Leg Curl machines and move directly to Glute Ham Raises at the Lat Pull Down. I'm the only person I've ever seen do it at my gym, and I know people are staring, especially the guys. Don't really care. It still feels like an odd push up.

After a go at the Torso Twist, I eye the Step Mills. They're completely deserted so I do 15 minutes at Level 7. It gets me warmed up for the Mat Stretch. I've now got 3 sets of Dive Bomber Push Ups and that last set is really hard. At some point I figure it'll get easier. I do one regular 60 second plank and I hope that PJ Pants gets bored and moves on from the cable station where he's situated. He tends to stare like an idiot. I finish up with lower back stretches. Tomorrow I'm going to try and get two Tabata sessions in before and after kickboxing the Nexersys. I'm letting my knee heal up so I'll be doing just the Beginner level program. The gym scale reads 112.0 lbs. Not horrible. Not great. I don't mind the size that I am, but if I'm not careful, I can put on size fairly quickly, and not in a good way.

My hubs and I watched the CrossFit games and American Ninja Warrior over the past weekend. One thing I have noticed is that those CF women are powerfully built, like power-lifters but tons leaner. I'm impressed. When I grow up, I'd like a body like that. Kidding. They're also a lot taller than I am so they can carry the size easier. Still, they were pretty damn inspirational.

Leg Day Workout

Elliptical Training

Calorie :   498 CAL
Distance: 4.5 mile
Duration : 00:55:00

Smith Machine Squat

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x12
Set 6 : 130x12

Smith Machine Stiff Legged Deadlift

Set 1 : 30x12
Set 2 : 80x12
Set 3 : 120x12
Set 4 : 140x12
Set 5 : 160x8
Set 6 : 130x12

Leg Extensions

Set 1 : 75x12
Set 2 : 105x12
Set 3 : 120x12
Set 4 : 135x12

Glute Ham Raises

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

Torso Rotation

Set 1 : 25 x 50 lbs
Set 2 : 25 x 50 lbs

Step Machine

Calorie :   110 CAL
Lap/Rep :  754 Lap/Rep
Duration : 00:15:00

Dive Bomber Push Up

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

Plank

Set 1 : 00:01:00

Truly Abbreviated Tuesday Workout

Because I wanted to catch the flick Jersey Boys, my gym time got cut even shorter. This is probably the last week for it at my local cinema and it's $5 Tuesday. First show time is 11:15 am which means that I'll actually be done with my workout before Child Care time has expired. That's a first for me.

I do only 10 minutes for cardio warm up but include 4 minutes of Tabata. Then a quick Cage Stretch and 15 rounds kickboxing the Nexersys. I have to adjust my gloves between rounds 3 and 4 because the velcro on my left wrap is chafing against my palm. My right hand pointer stings a bit and I realize that the glove is splitting at the seam for that finger. Bummer. I may have to tape that finger under the cotton wrap next time.

Oddly, my upper back's a bit stiff from yesterday's workout but it's not painful. I only notice it when I'm sitting at my computer. I'd rather box the machine than pedal on the elliptical, hence doing 15 rounds and skipping the 2nd round of cardio. I just have enough time to shower and change. My hair is plastered to my head, sweat dripping like rain off my clothes, and I smell like cat pee. It's a good workout.

My son and I have the theater all to ourselves for Jersey Boys. I know all the songs but only some of the story. I have to explain to my son why they speak funny and act dum-ass macho. He's a suburban boy through and through. Halfway through the movie my son pulls out his DS and plays a game because he can't follow the story. He doesn't understand the music either. But I've always loved movies like this, like La Bamba and The Buddy Holly Story. Movies that make you want to sing along. And in an empty theater, there's nothing that says you can't.

Tuesday Workout

10 min elliptical includes 4 min Tabata (20 sec On/ 10 sec Off) = 0.78 miles

Cage Stretch

Nexersys 15 rounds Beginner Follow Me Avatar
  Accuracy 96% / Strikes 99% / Average Power 139%

photo posted for actual stats:

A Better Warm Up?

I noticed on Friday that using the LifeFitness Cross-trainer to warm up did not adversely affect my Back workout. Today I purposely skipped the Precor elliptical in favor of 2 miles on the cross-trainer. I alternate between just using legs and also using the handles, switching it up every 5 minutes. I've been having some issues with my benching for reps, even at the paltry 115 lbs weight because of my right shoulder. I've seen people making arm circles with small 5 lb plates as a shoulder warm up. I figure this might work as well. Yesterday my triceps were still a tad sore from Friday's Rip Crushers so I'm a little worried.

I'm on the bench with the skewed breaker frame. It's disconcerting and makes me much more cautious with my body position. I warm up with just the bar, then 95 lbs, careful to keep my elbow close to my sides. It's hard with such a wide bench. But 115 lbs isn't all that hard and I knock out 10 reps for each set. I could probably've gotten more reps, so maybe next week. I finish with a 20-repper at 95 lbs because I really enjoy the pump that gives me. There are only two BB Incline Benches and one is occupied, and the other has a fully loaded Oly bar and no one in sight. I hate people who do circuits. It's my excuse to do DB Incline presses instead at one of the adjustable benches. These are also too wide and too high for me. I'm not sure how much I can press so I start off light: 20 lbs. Then 25 lbs. Then 30 lbs. This is a good weight to do sets at. It's considerably less than what I lift with a BB, but my left arm is a lot weaker than my right so I have to take that into account. Don't want to clock myself in the head with an errant DB.

I also haven't done DB Flyes in a long time so while I have the bench and DBs, well, WTH. I do just a few sets of these. It's a bit taxing on that pesky right front delt. Standing DB Lateral Raises feel okay enough that I up the weight after the first set, and drop it back down for the last set. I'm a bit more cautious with the rear delt work. I've given myself knots in my right shoulder blade and a stiff neck when I'm not careful with my form. I swap my adjustable bench for a flat bench, but it's still too big for me. I really hate how the bench is wide at the head rest and tapers narrower towards the feet so I flip over for Reverse Flyes. At least my arms can clear the bench this way. These feel okay. I'm glad I have my music blasting. The Mayor and Tall Pace are yabbering just a few feet away from me. For a moment I'm really annoyed too because Tall Pace appears to be staring at me with a stupid grin on his face, like a cat who swallowed the canary. There are a lot of regulars who have suddenly made an appearance again after months. Finally decided to get off the couch or come back from the dead? Whatever.

I only need to knock out some bicep work, more cardio and then incorporate abs into my Mat Stretch. I feel a little lame only doing 3 sets for each exercise, but I figure it's cumulative. I'm also trying to spare my joints and three sets of 12 per movement is all my wrists and elbows can handle, even all braced up. I get on the Precor for the next 2 miles, and dang if it doesn't take forever. Tomorrow I'll have my son with me so I'll do much shorter cardio sessions. We've seen all the kids movies and I'm not about to spend money on crap like 22 Jump Street. We're going to catch the last week of Jersey Boys. My son isn't thrilled, but I remind him that we saw two kids movies last week. Mommy's choice this week.

I added another round of Dive Bomber Push Ups to the Mat Stretch. THAT was hard! The plank immediately after wasn't much easier. After splits and other stretches, I curl up and knock out sets of crunches. Nothing fancy. I still can't bring myself to do any of those odd moves I've watched in my hubs' P90X videos. Mostly because I can't really remember how they go. The fawn in our yard comes and goes, bedding down against our garden fence or under the deck steps. I've put out cut apples, carrots and other vegetation near his favorite grazing areas but he doesn't seem to know those things are edible. We had a whole apple out on a small plastic table at the edge of the woods for him, and instead, a very large deer stepped out and gulped the apple down whole. Oh well...

Monday Workout

Elliptical Training

Calorie :   96 CAL
Distance: 2.23 mile
Speed :    6.64 mphDuration : 00:20:00

Barbell Bench Press

Set 1 : 45x12
Set 2 : 95x12
Set 3 : 115x10
Set 4 : 115x10
Set 5 : 115x10
Set 6 : 95x20

Dumbbell Incline Bench Press

Set 1 : 20x12
Set 2 : 25x12
Set 3 : 30x12
Set 4 : 30x12
Set 5 : 30x12

Dumbbell Incline Fly

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Dumbbell Lateral Raise

Set 1 : 20x12
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 20x12

Dumbbell Reverse Flyes

Set 1 : 20x12
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 20x15

Dumbbell Alternate Bicep Curl

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Barbell Curl

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Barbell Reverse Curl

Set 1 : 40x20
Set 2 : 40x20
Set 3 : 40x20

Torso Twist Machine

Set 1 : 25x50
Set 2 : 25x50

Elliptical Training

Calorie :   222 CAL
Distance: 2.01 mile
Duration : 00:24:00

Plank

Set 1 : 00:01:00

Dive Bomber Push Up

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

Crunches

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

Mix-It-Up Friday

I actually look forward to Back Workouts even though it's the last day of the week. All the Precors are busy so I use one of the old LifeFitness cross-trainers. I do slightly more than 2 miles in 20 minutes which makes me wonder if perhaps the mileage gauge is wrong on the Precor. Why is it taking me so long to log 2 or 3 miles in 20 or 30 minutes? Maybe it's not me. I don't know how to determine this.

The barbell area isn't too busy. M has a loaded Oly bar so I finagle a bar off the Incline Bench. Just as I put the first 45 lb plate on my bar, I see that he's unloading his. I ask him if he's done. He is. So I tell him to leave the remaining plates. He seems surprised because he says "You can handle this weight?" I tell him that he's saving me from just having to wrangle the plates back on; I just have to put that other bar back, and he actually helps me do that. I ask him if he uses the mats. He doesn't, but then again, he's never thought to use them either. Oh, I say, I figure that with class in session, the mats make it less noisy. That's probably the most conversation I've had with him. Other regulars must've noticed because when I'm done with my sets and start to wrestle the plates off, another fellow steps over and gives me a hand. It's one of B's HS classmates. I'm a little weirded out.

But the RG BB Rows feel pretty good today. I get extra reps in just because I can. Because I've decided not to use the Lat Pull Down for a while, I grab a bench and a 55 lb DB. I did DB rows last week so let's see if I can do them again after doing BB Rows. They're hard but not impossible. What's really aggravating me is the tall skinny woman who decides to do her DB Lateral Raises right next to me. I'm completely freaked out that she's going to bean me in the head. She has room to her right, but maybe she's too weak to move the Adjustable Inclined Bench that no one's using? I'm plugged in so maybe I don't know how loud I'm muttering, but I'm definitely cursing under my breath. I would move to my left if it didn't put me directly in line with the Squat rack. It's perpendicular to the bench area and Big Glasses Dude is squatting. I'm always aware of who's around me and whether I've enough room. Crowding someone for no reason is just bad manners. Eventually she moves and does her lateral raises and DB lunges. In the Smith machine cage. Can we say Clueless?

Last week I did a set of Lower Back Extensions at 195 lbs, which is a PR for me. I wasn't sure if doing BB Rows first would have a negative effect though. I start off with a set at 180 lbs. Then 195 lbs. 15 reps feels okay. I do a few more sets. Yay! I completely forget about doing triceps until I'm up on the Precor, logging my second cardio session. I decide to only do 2 more miles. It takes forever, or longer than 20 minutes. When I'm done, I head back to the free weight area and do a few sets of Rip Crushers. I'd like to do some Tricep V-handle Press Downs but a kid has been hanging off that cable with a Lat bar since before I got on the elliptical. That's officially forever. Instead, I do a few sets of DB Tricep One-Arm Extensions.

Nothing left to do but stretch. The gym is filling up fast with HS kids now that noon is approaching. I do my Dive Bomber Push Ups, splits, a plank, more splits, upper and lower back stretches. Done! The gym scale reads 111.4 lbs. My home scale reads 110 lbs and 20.1% BF. I'm good with that. But I'd really really like it to finally drop below 20%. Maybe next time.

Friday Workout

Elliptical Training

Calorie :   96 CAL
Distance: 2.17 mile
Duration : 00:20:00

Barbell Reverse Grip Bent Over Row

Set 1 : 45x12
Set 2 : 135x15
Set 3 : 155x12
Set 4 : 155x12
Set 5 : 155x15
Set 6 : 135x20
Set 7 : 135x20

Dumbbell One Arm Row

Set 1 : 55x12
Set 2 : 60x10
Set 3 : 65x8
Set 4 : 65x8
Set 5 : 65x8

Back Extension Machine

Set 1 : 180x15
Set 2 : 195x15
Set 3 : 195x15
Set 4 : 195x15

Torso Rotation

Set 1 : 25 x 50
Set 2 : 25 x 50

Elliptical Training

Calorie :   225 CAL
Distance: 2.01 mile
Duration : 00:24:00

Barbell Lying Triceps Extension

Set 1 : 15x12
Set 2 : 37.5x12
Set 3 : 37.5x12
Set 4 : 37.5x12

Dumbbell One Arm Triceps Extension

Set 1 : 20x12
Set 2 : 20x12
Set 3 : 20x12

Plank

Set 1 : 00:01:00

Dive Bomber Push Up

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

Knees Be Complaining

Yesterday's abbreviated Leg Workout kicked my butt. I'm not sore or so tired that I can barely move. But my time to log 2 miles is considerably slower than it's been. My knees are a bit achy again as well. My time to log 3 miles after my kickboxing the machine session is totally abysmal. Okay, I did do my 4 min of Tabata at "warm up", and 5 min of Tabata at "cool down" but since I always do that, it's not a valid excuse. The ball of my right foot complains, but only during the second cardio session. 5 miles may be asking too much of my joints on a regular basis. Bummer.

I don't normally do Legs midweek either. Next week I'll switch back to doing Legs on Friday. I did make it through an entire 15 rounds of kickboxing, but my performance was better on Tuesday. Today I actually had a chance to better examine the accuracy and power readings. I'm definitely right-handed when it comes to power. My cross punch and power kick score 175-186%. I guess if it goes over 200, the warning buzzer stops the machine. In comparison, my jab and lead kick only score 89-106% power. I don't miss any punches, but stopping the machine counts as a miss. I'm not sure what the reason is for that other than to discourage you from punching as hard as you can.

Punching isn't painless either. Even with cotton wraps and padded kickboxing gloves, landing a punch makes my knuckles sting. I kick with the ball of my foot. During the 14th round, D shows up and starts boxing the machine to the right of me. She's a much bigger woman and her mass is behind her blows. I'd hate to have her mad at me. I drape my hoodie over my head as I unwrap my hands because I don't want to drip sweat all over the filthy gray gym carpet. I doubt if they really clean it. Still, I don't want to add to the gym aroma.

The 2nd round of Tabata is always hard. I toy with the idea of only doing 3 minutes instead of 5, but I never let my thoughts interfere with my intentions. It sounds funny, but you can talk yourself out of anything. I'm trying to keep my heart rate from skyrocketing. My right foot aches and both knees are intermittently sore. If this was a consistent soreness then I'd be worried. But my joints tend to complain sporadically. Excruciating bone pain in my hand, foot, arm, or rib seems like a phantom nerve ailment because it only lasts for a few seconds, and then may not reoccur for months. I'm not crazy. But I'm attuned to the quirks of my body. Well, at least it still works.

After cardio, I check to see if the Torso Twist machine is vacant. It's not. It's a very popular machine. I'll probably do it tomorrow. I haven't done them in weeks and my waist is wider than I'd like. Instead I pull my hoodie on all the way and take my ponytail out to do a few crunches. Then a few bastardized pulse-ups. Then more crunches. I'll end the week tomorrow with a full Mat Stretch. The gym scale wavers with peculiar numbers. Then I realize someone has set it to kg instead of pounds. 111.0 lbs. I'm good with that.

Thursday Double Cardio Workout

2 miles Precor elliptical with 4 min Tabata 

Nexersys 15 rounds Beginner Follow Me (60 min)
  Accuracy 97% / Strikes 99% / Average Power 135%

3 miles Precor elliptical with 5 min Tabata 

50 Crunches / 50 Pulse-Ups / 50 Crunches

photo posted for actual stats: