Loving What You Hate

I purposely got to the gym later in the morning so I could avoid the crowds. Today, I got to use my favorite cross-trainer. And even though my right foot still goes numb during the last 2-3 minutes, I'm okay with it. My legs and butt are a bit sore though, especially the quads directly above my knees. I've cut back a lot on my cardio so this surprises me. You'd think that less exercise means less soreness. (I even stretched yesterday!) I still have mild vertigo, and a bum right shoulder. The body doesn't seem able to rid itself of these minor disturbances. Instead, it's just incorporating these nuisances into what has become "normal". I guess that's what "aging" is all about? We all age differently, but a lot of it is in our minds. 

My upper back is a tad sore today. It's been two days since I did a Pull Workout but something's different. I'm not usually sore! I've saved today for Cardio. I still hate doing it, but since I've resigned myself to being bad at it (with the hyper-extending knees, loose ankles, shin splints and flat feet) I'm actually better at it. And for it. My blood pressure is lower, and my weight is relatively stable. I see a few regulars like WTC finishing up their workouts, but mostly I'm interested in doing some quick core, and then back on the elliptical so I can be out of here.

My tail bone is much happier now that I've relinquished knee-ins and sit ups, and anything else that causes friction burns. Because I have my hands under my butt when I do scissors, there's no problem rubbing the skin off my back side. Whew! I keep the alternating bicycle movement and crunches, but since I'm wearing shorts, I'm not in the mood to skin my knees doing Bird Dog Planks, or even Side Planks. There's only a few people here and I'm enjoying that. However, halfway through my elliptical session, I have to turn up my iPod to drown out the whining din coming from the right of me. I can't see anyone, but I'm pretty damn sure it's The Mayor chatting up someone on a recumbent bike (I honestly don't know how people can consider that exercise). Ugh. Eventually, he leaves the cardio platform to chat down in the free weight area. (Honestly, I think he'd die if he couldn't spend half his workout talking.)

I'm so drenched I feel like I've just crawled out of the pool. I feel weirdly clean, like everything bad has been purged from my system just by sweating and breathing hard. It's totally awesome! I wipe  sweat running down my face with my hoodie, but I don't need to blow my nose. Weird. Normally I have to blow the sweat out from inside my nasal passages as well. I feel so good that I can actually match my earlier rep count for hammer grip pull ups. That hasn't happened in a really long time! I feel good and I'd like it to last just a little bit longer. So I do most of my Mat Stretch. It's a way to keep the endorphins flowing, and the music pumping.

I'd like to film my Mat Stretch just to check my forms, but I already feel as if some people "hate me" so the last thing I want to do is be obvious about filming selfies. I guess that's the one of the disadvantages to not having a gym buddy. Oh well...

Tomorrow I'll whack the machine. Maybe I'll give the "repaired" machine another go for a few rounds. It's another form of HIT cardio. I also like to think that it helps sharpen reflexive coordination, and strength. Impact movements are suppose to encourage the body to restore calcium to the bones. Maybe this'll keep me from breaking a hip, or an arm. Regardless, it's fun and that's all that matters. The gym scale tells me an unexpected 107.8 lbs. Super weird. I've only sucked down half my water bottle though. I'm sure it'll say something different tomorrow...

Thursday Cardio Day
7.24 miles

35 xtrainer
Calories 163
Miles 4.29
Average Heart Rate 150

HGPU 31
Push Ups 50
Scissors 50
Bicycle 50
Crunches 50

35 elliptical
Program 3
Calories 333
Miles 2.95
Average Heart Rate 142

HGPU 31

Unexpected

This morning was a bit busier than I'm used to: had to get online at 8 am to register my son for an after-school activity. There's only 10 kids allowed per class, and we can only do the Wednesday Archery class for two reasons: my son has kung fu on Tuesdays and Thursdays, and the Monday and Tuesday classes are taught by my son's Health teacher. And my son has definite opinions about this teacher. So it's the Wednesday class. Archery is very popular, but there's only one level in the Fall. By the Spring, there'll be an Intermediate class and a Beginner. My son has been shooting bows and arrows since he was 4 years old, but I figure taking a course won't hurt him any. I expect him to fulfill the Archery Merit Badge coursework at one of the Scout camps next summer.

If he doesn't get into the course, I may sign him up for a new Jr Lifeguard class at the swim school. It's pricey, but open to 12-15 year olds, and I think a great skill for my son to learn. There's a Scout Lifeguard badge as well. I hear it's quite rigorous, but my son is an awesome swimmer. It's the one physical activity he does better than anyone else I've ever seen at his age.

I had a Visual Field test for my glaucoma this morning, but I tossed my gym bag into the car just in case I had time. As it turns out, I had time! I'm a bit worried about the VF test though. My right eye has been a bit gloppy lately, and that might be some sort of allergic reaction to pollen or stuff. More worrisome was that I didn't see a lot of flashes with the right eye, but the ones I did see seemed to either trail light (WTH?), or were unexpectedly bright. I've never seen the lights flash that bright during a test. My left eye was more difficult to test because it's not the dominant eye. (If you shoot, you know what eye dominance means.) Even with an eye patch, I had a very distracting gray visual disturbance in my field of vision. It's my right eye seeing the eye patch over it. Ugh. I have an appointment next month to check my IOPs, and to discuss today's test. Oh boy.

I get to the gym, strip off my street wear and don gym gear. I almost never go anywhere in gym clothes. Just too damn self-conscious. Maybe my age is showing? I start off cold with numb fingers because of the air conditioning, but after 35 minutes on the cross-trainer, I'm thoroughly warmed up. Much better! I knock out my pull ups and push ups. There's a gal on the Smith. I'd rather focus on my recalcitrant shoulders anyway, so my hoodie goes over the Adjustable Inclined Bench, and I've grabbed a bunch of DBs. I happen to see the fellow from yesterday at the Squat rack just a few feet away. Of course, I go over to apologize. (He's wearing a WTC T-shirt. He had on a different one yesterday.) WTC's genuinely surprised, and very gracious. What a nice guy! I can tell that The Mayor is staring from several yards away. Whatever. I'll probably never speak to this guy again anyway. But he is cute. Young, but cute. And he wipes down the equipment when he's done!

My right shoulder only complains when I move the DBs from front raises to overhead presses. It doesn't get better as I go heavier. (I can't be here all day — my son will no doubt still be asleep when I get home, with just minutes to spare before his dental appointment.) I switch to heavier weights and lateral movements. This always leaves me a little breathless. The Smith is free so I go there for some quick super-high rep sets. I just want 3 sets of 25 reps, at 80 lbs. It's not that much weight. It's not even that many reps. But the 3rd set seems exponentially harder than the first two.

There's a kid on the V-bar press down cable station. His grossly overweight dad is coaching him. I can't really watch. I still want to do a last movement for triceps, so Rip Skulls it is. I like using the breaker benches because they offer a place to put your feet if your legs are too short for feet to rest comfortably on the floor. Keeping your feet on the bench itself, with knees bent, is very unstable. I tend to keep my body very rigid, and my feet firmly planted wherever they are. Halfway through my first set of Rip Skulls, I have the dreadful sensation of a cramp forming. In my right hamstring. Ugh!

I have to straighten the leg out to prevent the spasm. It's difficult and distracting enough to ruin the set. I still want to do two more full sets so I have to figure out how to do this movement without using my legs to anchor myself for the pullover portion. (40 lbs is a bit over a third of my body weight.) It's a lot harder to do this while keeping the right leg loose. But it can be done. I don't have time for more cardio. That's tomorrow. Instead, a quick Mat stretch to loosen the hammies and shoulders. Then off to shower and change. I'm totally surprised by the gym scale: 108.8 lbs.

I had already sucked down the 16 gm protein Ensure once I got to the gym parking lot because I was so hungry I couldn't focus. The rich milk chocolate flavor is pretty good. I like vanilla, but I'll give the strawberry a go as long as I can use coupons to keep the price down. This might be my new favorite breakfast in place of flavored yogurt which has too much sugar, and not enough protein. But I do appreciate the calcium...


Wednesday

30 xtrainer + 5cd
Calories 171
Miles 4.09
Average Heart Rate 148

HGPU 26
Push Ups 50

DB Front Raises s/s OHP
10lbs x 12reps each
15 x 12
20 x 12/8reps

DB Laterals s/s Rev Inclined Flyes
20/25lbs x 12/15reps x 3sets

Smith Flat Bench (for reps)
Bar(30lbs) x 15
80lbs x 25reps x 3sets

Rip Skulls
40lbs x 7 (right hamstring cramp)
40 x 12 x 2

HGPU 26

One More Week

School starts next Tuesday. We are not prepared. Yes, we have all the required supplies off the list, but there's been no word regarding important things. Like transportation. Normally we're told what bus will be coming to our road, and at what time. There's no information. Nothing about locker assignments either. And no way to access the school lunch program to check on fund balances. Ugh. It wasn't like this last year, but last year we had a great school principal. Who quit at the end of the school year to take a better paying job a few towns over. Not only more money, as if taxes weren't high enough, but he's been promised a career track no one would refuse: put in 5 years and become Superintendent of that system. Ugh. We have a new principal now, but everything's in disarray. The orchestra teacher quit as well. And one of the Assistant Vice Principals. WTF?!

I pick my son up unexpectedly early from a sleep over. He's so tired that he crashes as soon as his head hits his pillow. I drive to the school to pick up a supply, and to try and glean some information. Then off to the gym. The temperature's weirdly chilly for August. When it's 58°F, I put on flannel to walk the dog! And a fleece hoodie!

I get on one of the other cross-trainers and pedal for 30 minutes plus the 5 minute cool down. I just barely make 4 miles, but that's enough to make me happy. Gym Owner tells me he only received one replacement part from the Nexersys company, and still awaiting other parts. Hmmm... the fixed machine has a crisper screen today. Maybe someone made some adjustments? I might check it out again on Friday. Tomorrow I have a glaucoma visual field test in the morning, and my son has a dental check up in the afternoon. Then we have to pick up a friend of his for a play date at our house because the kid's mom is helping his sister move into her college. It's still unclear as to whether we have to drive him home, or if one of his folks will come pick him up...

I do a set of pull ups. My left elbow twinges on the inside. Ugh. I do a set of push ups. My head swims for the first 5 reps. I'm getting used to this. Ugh. There doesn't appear to be anyone on the Smith, but there's a pair of big plates on the bar. A guy I've seen sporadically is doing overhead presses at the adjacent station. I look around and then point to the Smith. He says he was using it, but I can use it instead. I realize later that I have no manners whatsoever because instead of saying Thanks, I just nod with a sort of Uh Huh. Like I'm a meathead. Ugh.

My lower back occasionally complains, but mostly I'm tired. Not really weak. I get my reps as long as I go slow. If I rush, I lose my concentration, and my form. Not good. After Smith RDLs, I do my three quick sets of RG BB Rows. The guy has moved on to DB presses in the DB area. And then he's gone. Oh well. I would've given the Smith back to him once I was done. The Mayor shows up and starts chatting with a woman I've seen occasionally. Lately he's been very blatant in chatting up young women. Today, the lady is older, maybe late 30s or early 40s, and has her own training routine. She's seriously fit. But I don't think she can do a pull up. 

I move on to the Seated Cable Rows. First the weak arm, the left arm. Then the right arm, the stronger arm. The difference in my grip strength becomes apparent as I add weight to the stack. At least I know when I'm about to fail, so the weight doesn't come slamming down. I hate that! My forearms are toast so I don't dare try to do any pull ups. Instead, I drop onto the Mat and do most of my stretch routine. Afterwards I feel sufficiently recovered to get a set in. And not fall on my face. Yaaay me!

Tuesday

30 xtrainer + 5cd
Calories 171
Miles 4.07
Average Heart Rate 140

HGPU 26
Push Ups 50

Smith RDLs
Bar x 12
80 x 12
100 x 12
120 x 12
140 x 12
150 x 12

Smith RG BB Rows
80 x 25
100 x 25
120 x 25

Seated 1Arm Cable Rows
30lbs x 12 reps ea
45 x 12
52.5 x 10, 2 left grip, 12 right
57.5 x 8 left, 12 right
60 x 5 left, 9 right

HGPU 26

Super Abbreviated

I'm in a rush to get my workout done today because I still had to get a gift card for the boy whose birthday party my son will be attending this afternoon. I'd been to two other stores but they didn't carry the right denomination for an iTunes card. Sorry, I'm not buying the kid a $100 gift card! I also have a $5.00 "extra bucks" coupon for CVS, and my son is out of milk. I know they carry essentials like milk, cereal and beer. (And when exactly did beer become an essential that drugstores carry?) So I can pretty much get milk for free when I pick up the gift card, because CVS has a much bigger selection than the other stores I've been to. But I have to get there first. And preferably before 1 pm when my son is suppose to be at his friend's house. They're going out on a motor boat on the big lake in town, on 598-acre Lake Mahopac. My son has never been on this lake although we drive by it nearly every day. (Our own Long Pond lake is tiny at 52 acres. As backup for the NYC reservoir system, only electric motors are allowed on it. People canoe, paddle boat or even swim across.)

The cross-trainer is in use. I jump on the elliptical instead and select Program 1. Afterwards, I only have 20 minutes so I need to plan wisely. Pull ups, push ups, and then all the major core exercises will have to do. It's surprising how long this all takes. I still need time to shower and change. The gym scale tells me 110.0 lbs and I'm good with that, because I haven't been very judicious with my eating all weekend.

I get home and my son is still asleep. I've let him sleep in all summer because I truly believe that he needs adequate sleep to grow, and for his brain cells to function properly. He never gets enough sleep during the school year. He's not a morning person, but it's now past noon. And even though I washed his sleeping bag and made him stuff it back into its sack, he forgets to put it in the car. He's not wearing swim clothes either. Well, at least he's wearing shorts and a long sleeve t-shirt. His friend's mother says he can borrow anything he forgot to bring. Well, okay... he's having a blast. It's still summer and the weather's beautiful outside.

There's a bevy of summer fruit at the grocers, and everyone in my family enjoys eating plums. Occasionally I'll buy the little round red ones but they're not as promising as the round dark purple ones, aka black plums. (Fresh fruit reminds me of my early childhood, spent shopping and cooking with my grandmother. My mother preferred food out of cans and boxes, like "fruit cocktail" and Mrs Paul's fish sticks.) Sometimes I see the pale heart-shaped green plums that, more often than not, are sour and crisp.

Last week I saw plums I didn't recognize: yellow with a red blush, colored like Rainier cherries or nectarines, and heart-shaped like those sour green plums. The cashier didn't know what to make of them either since they didn't bear any identifying stickers. She rang them up as red plums on sale for $1.49/lb. At home I do my online searches, and discover they are actually yellow plums, known for their crisp flesh and a sweetness I can only liken to yellow (Rainier) cherries. Wow. These are soooo good! But summer's coming to an end. I saw a thin brown hummingbird at our overgrown jewel weed patch. The hummingbirds are starting to migrate. The plants are taller than I am. Usually we don't have any at all because of the deer. This year we've had day lillies and jewel weed galore. Not sure where all the deer went. And leaves are starting to drop. Autumn is coming...

Monday

30 elliptical + 5cd
Program 1
Calories 330
Miles 2.93
Average Heart Rate 143

HGPU 26
Push Ups 50
Scissors 50
Bicycle 50
Crunches 50
Bird Dogs 2 x 60s
Side Planks 2 x 60s
Superman 2 x 30s

Always Keep A Spare

I didn't notice at first that the other Nexersys had a new arm. What I did notice was the old sweaty guy in a white t-shirt tentatively boxing the "right" machine while I was warming up on the cross trainer. Then I moved to the DB area to do those T, Y and I baby bell raises. Finally, some band stretches. I can feel the muscles in the center of my back, in between my shoulder blades squeeze together when I do this.

OMG, the "right" machine has a new Cross Arm! And a new Jab Arm as well. I keep myself at the "left" machine, the one with the non-responsive Jab Arm. After 5 rounds at Beginner Level, I'm curious to test out the new equipment. I punch in a round at Intermediate, but it's immediately apparent that the new parts have caveats. First, the screen seems dimmer. Maybe it's tilted at an angle for taller folks, but it's hard to see the Avatar because of the glare. The new upper arms are stiff and weirdly bouncy. They're also set for a taller opponent so I have to hit them at an angle in order for them to register. After a round, I opt to go back to the other machine, the machine with the broken Jab sensor. At least I can see the screen properly!

I want to do 15 rounds to test out whether imbibing a protein drink before coming here has any effect. Normally, I work out on just a cup of coffee. Okay, there's sugar and cream in the coffee. But I never have the luxury of time to make myself breakfast lately. Today, I'm starving before I leave the house so I slurp down an Ensure high protein (16 gms protein) drink with vitamins. I do feel fairly powerful, and I'm not actually hungry until I hit the locker room to shower. But mostly, whenever I hear that silly Hillywood Supernatural Parody song, I feel happy and silly. I love how music can do that — affect mood so completely, like a drug!


When I'm finally done, I do a few pull ups. I only get 26 reps. My left elbow seems sore. But at least I didn't hurt my ring finger and pinky knuckles today from a badly positioned punch. I'm learning to be more cognizant of my body placement, and my hand positioning. Today, I'm also glad I kept a spare pair of socks in my bag because I completely spaced when packing my gear this morning. So I had sneakers and no socks! But I keep a spare pair in my bag, and that finally came in handy. Finally!

I'm going to be sore. I already know it. No time to stretch out today. But it was worth it. Too many people neglect exercise that challenges their hand-eye coordination. (I'm not talking video games, although I remember I was quite the kickass when I played Tekken against my husband before we got married.) As we age, we lose strength and flexibility unless we work at it. And the same is true for reflexes. I don't play tennis, so the only thing I can think of that challenges a physical response to a visual cue is kickboxing the machine. That is a major full-body workout! Next week will be a challenge navigating workouts between the various doctor appointments for me and my son. It's the end of summer vacation. Booooo!

Friday

10 xtrainer
Calories 47
Miles 1.23

T, Y & I Raises
3lbs x 15
5lbs x 15

Mid Band Pulls 15
High Band Pulls 15

15r Nexersys Follow Me
5r Beginner old
1r Intermediate (new machine)
7r Intermediate old
2r Intermediate old

HGPU 26

I'm Secretly Competitive

I have limited time at the gym today and have to decide between Cardio or Pull Day. Either is fine with me, except I'm tired. Or maybe it's that I'm just not "feeling it" today. I've been lucky this week. I get to the gym late morning and can access the one cross-trainer that allows me to go to a zero resistance setting. It's also the one cross-trainer that has a low screen monitor so I can actually see over the machine while I'm pedaling. Of course, it's my favorite cross-trainer.

I didn't have time to stretch after my workout yesterday, and today I'm a bit sore. In weird places. Like my quads, and chest. I haven't really varied my workouts much, so this is surprising. Stretching makes all the difference! Having sore quads makes me think I'm not going to make my mileage quota today. But I'm wrong. Yes, I'm competitive. With myself. But secretly, I'm competitive with other women as well. Maybe it's not really a secret, but just the way we humans are? Women always compare themselves with other women. I assume men do the same.

While I'm on the Mat doing core stuff, I happen to look up and see a small, athletic blonde young woman doing pull ups. She's dragged a box platform to the center between the cable stations where there's an actual pull up station. She's short, but taller than I am. I know this because if I were to stand atop the platform, I still wouldn't be able to reach the bars. I only count 5 reps but I don't know how many she'd already done before I looked up. It's still more than I've seen any other woman here do.

There's a big guy on the Smith, and a different guy at the CF station so today's a Cardio Day. I'm fine with that. While I'm pedaling the elliptical, I see the short blonde at one of the Cybex machines. She has great triceps. People with nice arms have noticeable shape even with their arms dropped and relaxed. I suspect she's with her boyfriend, but I have trouble locating someone who would qualify. After the elliptical, when I know I've accumulated over 7 miles in cardio, I'm feeling pretty happy and do another stretch. Then another set of hammer grip pull ups. And instead of 26, I get to 31 reps. I don't feel my elbow or shoulder this time either. I'm pretty sure it's because there's another gal here who has muscles. Like a primal response to defending territory? Does it matter what the reasons are? 

There's two pairs of DBs at the edge of the big Mat. I drop my stuff at the other end, next to the wall. There's a large woman stretching on one of the side mats. I start my stretch routine. I don't want to be sore tomorrow when I whack the Nexersys. The blonde walks over to the DBs, lays down and does a set of DB skull crushers. Then she leaves, and a big muscle head drops onto the mat and picks up the bigger DBs and does a set. That's her boyfriend! He's a whole head taller than her, and twice as wide. I'm not quite sure, though, why she's the one dragging the giant back pack from station to station. It apparently has her and her boyfriend's stuff in it. Some things never change...

Thursday
Cardio Day 
7.21 miles

30 xtrainer + 5cd
Calories 163
Miles 4.27
Average Heart Rate 148

HGPU 26
Push Ups 60
Scissors 50
Bicycle 50
Crunches 50
Bird Dogs 2 x 60s
Side Planks 2 x 60s
Superman 2 x 30s

30 elliptical + 5cd
Program 3
Calories 331
Miles 2.94
Average Heart Rate

HGPU 31

Pushing the Push Day

I was up until 3 am because my husband was suppose to be back from Texas, but his flight got delayed and then he was stranded in Maryland. 3 am was the last time he texted me. I got up this morning and no word. Eventually I got myself to the gym and it was a rushed event, because I was meeting another Scout parent this afternoon. She's handing off her duties as Advancement Chair, and I've volunteered for the responsibilities. Because someone has to do it, and no one stepped up. In truth, we have a very small Troop. And we have a lot of older boys who have made Eagle, and will no longer be participating in future events. Which means their parents are most likely leaving as well. That's not always the case though. The Assistant Troop Master, and our Committee Chair were Scouts a long time ago. But they love it. And we're happy to have them provide leadership and organizational continuity. As school starts, so will recruitment efforts... Sigh.

When I got back from the gym today, I nearly backed right into my husband's car because I couldn't see it in the driveway. He'd parked halfway on the lawn on the passenger side of our narrow one-lane, downward-sloping driveway. I can't see over my right shoulder backing up — the headrest gets in the way. Usually, peering out of my side window allows me to back in straight. But of course, I wasn't expecting his "invisible" car to be there. Luckily I was inching back but still. There's that sudden thunk when you hit something solid, and the Sirius Radio antenna goes flying off the dashboard into the passenger seat! No damage to either car though... thank goodness! I didn't get his text about catching the 8 am flight until just now, nearly 11 hours later. Technology is great. When it works.

I do my 30 plus minutes on the cross-trainer, and then a few pull ups. My left elbow complains. It was achy this morning when I woke up. As was my right shoulder. I rubbed the offending spots with Penetrex creme and felt better. It's not a cure though. On the Mat, all I do is a few push ups, and then a quick lower back stretch. I count 5 dizzying reps before my head settles down. Doing push ups while the world is spinning doesn't feel all that great, but at least it doesn't last.

The Smith is free and the small flat bench is nearby. I hadn't really planned to do Flat Benching, but I don't really have the time-luxury of dragging inclined benches over from the DB area. The first few sets feel okay, except for my left palm. I have tiny bony hands. Eventually, the weight of the bar plus becomes quite painful. I am wearing padded lifting gloves! These tiny hands, and my shallow, delicate joints are the weak links in my training. But there's little I can do except to work around them. The last heavy set doesn't feel as easy. I don't push past 10 reps because I'm worried that those last two reps will cause the shoulder to twinge. I hate being fearful, but I'd rather be safe than miserable.  I feel out of shape though because the high rep sets are kicking my butt. As in causing me to pause at rep 10, 15 and 20 before finishing. For both sets. Ugh. I've been better at this.

When people get too close I tend to mutter under my breath. Yes, I have personal space issues! Small people tend to get defensive because bigger people tend to intrude. Especially guys. The Mayor is here today, running between doing Rip Skulls and something at the Squat Rack that isn't squats. I click the volume up to drown out his raspy voice. I'm at the DB area to do my quick supersets for delts. There are a few young men I don't recognize. Or maybe they used to be boys before the summer, and now they've hit puberty? Kids become teenagers become men so quickly! I know this just from watching my son change right before my eyes...

I'm not game for dealing with my bluetooth headphone collar rolling up into my face, so no Rip Skulls for me today. Instead, I wander back to the cable stations. Someone has left the V-bar in place there. Yaaay me! I only do 3 sets of cable press downs, and stop at 40 lbs. When I go heavier, I lose my form and this puts too much pressure on that pesky labral shoulder tear. Done! Whew!

Tomorrow I'll shoot for a Pull Day, but I'm just as happy doing cardio and body weight stuff. Seriously.

Wednesday

30 x-trainer + 5cd
Calories 163
Miles 4.31

HGPU 26
Push Ups 50

Smith Flat Bench
Bar x 15
80 x 12
100 x 12
120 x 10
90 x 25
80 x 25

DB Laterals s/s Rev Incl Flyes
20/25 x 12/15reps x 3

Triceps Press Down V Bar
20lbs x 15
30 x 12
40 x 12