Talk about being lazy! We spend over 3 hours in the gym today. We did 15 minutes of elliptical (well I did waiting for my partner) to make sure our legs could move. Then I thought about what to do for our new Chest and Bicep routine.
I thought we would start out with a Chest Flyes this time, to build up the inner pec muscles, so we went for the hard movement one a slightly inclined bench with Dumbbells. My partner said she has done these for a finishing exercise, and I said that I have done these with 45 lbs dumbells the last time I pumped up my chest and it was no finishing exercise. Though I did get a pec tear in my left side with those, so I will watch my form carefully next time. (The pec tear was not that serious - just looked like I had a breast implant for 2 months or so - why couldn't the right side also have a minor pec tear so I could have been symmetrical at least?
Then we just moved the slightly inclined bench to the Smith Machine and did our usual Chest Press.
Then we went to the HammerStrength #2 I call it machine (it seems to be an incline, but is attached as a back row also and just says chest/back), which to me seems easier than the single Chest Press HammerStrength machine, in that the range of motion is shorter, and awfully high up when in full extension (so I don't go there that often, and seems to work just the belly of the muscle - unless you consciously force yourself to extend way up there). After our 4 sets of 25 reps on those machines, our pecs were pumped. My partner said she could feel the bra cutting into her skin by her armpit. I was just pumped. So onto Biceps.
My partner stayed with the EZ bar curl due to her wrists, while I went to the MaxRack and grabbed the bar for some barbell curls. This time I slowed the motion way down, and no rocking momentum to get it back up. My biceps were on fire towards the end, with a slight twinge on set 3. Also had a cramp in the left hand which traveled down the ring finger. Even massaging it afterwards hurt, so I went and got some water, let it rest for 2 to 3 minutes, and went on to the last set with no more problems. Weird.
Then we did a superset of Hammer Curls using the cable and the rope, and the side lateral bicep curl on the StarTrek cable station. Did 2 sets of 25 reps of each, rested for 3 minutes, and then finished the last 2 sets of 25.
And then to finsih it up, we did 3 sets of 15 with descending weights dumbbell curls (though I had to stop myself because I kept doing hammer curls instead of bicep curls). It was pitiful to be using 12lbs/10lbs/7.5lbs as my weights and wimpering at the 7.5lbs. But I felt good that my muscles must have been so fatigued by everything else that is all they could handle at that point. I had a hard time getting my water up to my mouth!
Such a good workout. So long though. I was worried about it being 3 hours long, but my partner reminded me that it was because we were doing 4 sets of 25 reps. It will go fast with a warmup set and then a couple of heavy sets like usual, plus we have what we have to do down on paper so we can just do it instead of thinking about which exercise to do and what weights. Good.
A good cycle of fast paced exercises for the whole body this week. I am so sore and beat up. I look forward to a leisure lift of heavy next week! Yeah!