I had one more workout to go, then my simple dream of working out every day of the long weekend would be complete.  My thoughts behind this was to get some lifting in while I have ample opportunities to rest, in case my neck does not cooperate.  It actually held up pretty well.

On my 9 AM walk to the studio, I saw a dead pet in the middle of the road.  It was really quite horrifying, just down the road from where I live is 4 legs and a fluffy body in the exact middle of the road, its head had exploded, and it looked like the back end had exploded too, no tail, just a wound.  A solitary crow was there, picking away.  It was incredibly grotesque, and it made me stop for a moment.  I didn’t take a picture, that seemed ghoulish and creepy, sorry nothing to show you specifically.  It seemed like a bad omen for the workout, and kinda depressed me, actually.  Kind of an ANTI-pre workout, just lowers your energy and bums you out.

When I got to the studio to meet with my trainer (for the first time in a week!), I suggested we mix together chest and back:  take my two workouts and form an unholy alliance – a couple of chest isolations followed by a couple of supersets then some lower back work.

Off we go!

Chest & Back (30 sec b/w straight sets, 45-60 sec b/w supersets)

warm-up elliptical 5 min

incline fly:  100 x 12, 12, 12

cable crossover:  160 x 12, 12, 12

I need to focus on keeping my palms facing in

I need to focus on keeping my palms facing in

Superset:  widegrip pulldowns 240 x 15, 15, 15, 15 & incline db press 130 x 15; 120 x 15, 10+5

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Superset:  widegrip row 240 x 12, 12, 12 & flat db press 120 x 12, 12, 12, 12

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one hand db row:  75 x 12/12, 12/12, 12/12

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weighted hyperextensions:  55 lb db x 12, 12, 12

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chest stretches for 5 min

cardio cooldown:  tabata on the rowing machine – 20 sec on, 10 sec off, for a few min or so

 

notes:  this workout kicked my butt.  It was hard, and Les was constantly picking out my shitty form.  My palms were turning down in the crossovers, my elbows were drifting out on the incline press, my shoulders were hunching forward on the pulldowns.  I tried pretty hard, but there were a lot of weak points.  Food for thought for next time, my form had gotten rusty.

When it was time for the supersets, my chest was already toast, and supersets made it worse.  We were forced to drop down a weight on the inclines, and I even needed a few seconds on the last set (dropped it for a few seconds then picked it back up), I felt sooooooo gassed; although the flat presses felt too easy, actually.  Pulldowns and rows felt light, although form was rusty as I have said.  Rows felt good, low back was strong and rested.  I guess it was just my incline presses that were weak as heck.

After the stretches, Les plopped me down on the rowing machine for some HIIT, which shifted me into whiny mode.  Screw HIIT, hahaha.  I would rather do low intensity for 2 hours then 20 min of HIIT.  Nevertheless, Les gave me that as homework, do more HIIT.  I should ask her if lifting the weights faster counts…

As I walked out of the studio, I went to throw my apple into the trash.  Inside the trash bin I saw a stack of “adult” DVDs.  Kinky stuff too, not vanilla.  Might I add that the studio is sharing space with a church and some office space… did the DVDs come from an ashamed parishioner?  Unlike the dead kitty, I did take a pic of this, buuuuuut, I am not sure what wordpress’ standards are for objectionable images, so maybe I won’t post it.  Needless to say there was tranny porn at the top of the pile, and the back cover was showing.  Last thing I want is someone to zoom in on the pic and get me banned from wordpress… should I even have that on my phone???  EW… I am going to delete that.  Today I was just a magnet for gross crap, the bad omens continue!!

By the time I got home, my legs were turning to jelly from Sunday’s workout.  Day 3 of the weekend workouts pretty much finished me off.  How about you?  Any good workouts?

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