My cardio for today was mall walking. I headed out around 10AM to the mall for some Black Friday specials, but actually ended up with some regular deals - because I was specific in what I needed to get, and was hoping that they would be really cheap. Not. But I did find it at the discount outlet store, so it was really cheap after all!
I got a good half hour nap in before my cell phone alarm woke me up (complete with a drool of course! that is when I can tell I had a good nap) to get ready for the gym.
I was a little intrepid about doing the dumbbell flyes right off at the beginning (because of my back), so I suggested we start at the bottom with the easy HammerStrength Press (where I am sitting upright and my core can help keep my back in the natural position where it doesn't hurt).
HammerStrength Press (#2): 90/25 (warmup that I picked randomly), 120/15 (I am playing it safe and doing only what I did before, so a solid 15), 150/14 (wanted the extra 1 to make it 15 but I started to arch my back to push, so I backed down - but it is still 2 more solidly than last time), 180/8+4 (2 more solidly than last time), 200/8 (solid this time! a new PB)
-Of course I would do new PB on this as it is my first exercise, and not the third-
Smith Press Incline: 110/11 (2 more than last time), 120/8+2, 140/6+2 (solid 6 this time, and 2 extra with partner help)
Now on to the dreaded Dumbbell Flyes. It hurt to lay back with the weights in my hands, till I noticed that if I keep the weights on my knees and lowered back slowly using my abs, I didn't use the back muscles too much. And I would just dropped the weights when the set was done, and my partner gave me her arm so I could pull myself up (my back would hurt like a pinch somewhere when I tried to get up by myself the first time): 22.5/25 (warmup to see how it feels on my back), 30/15 (nice and solid as last time - so far so good), 40/15 (same), 45/15 (solid this time - 3 more than last time), and I did not want to do the 50lbs because I was tired and scared I might hurt myself with those (I was able to do them last time because it was the first exercise and I wasn't hurt).
MaxRack was being used by someone for squats - so it was going to be awhile, so I went to the next one.
Rope Hammer Curls: 80/15 (same), 90/15 (7 solid ones more than last time), 95/10 (2 more than last time), 100/8 - a new PB (apparently my biceps are OK - plus this is my first bicep exercise)
MaxRack (now free to use!): 20/15 (same), 30/15 (same), 40/10 (2 more solid than last time) - these were very hard to do. I could not rock at all, otherwise my back would hurt.
Lateral Bicep Cable Curl: 35/15 (same), 40/15 (same), 45/13(5 more solid ones than last time), decided to up it a notch as my partner looked on and grinned at my biceps she said to give me mojo as I was doing them - 50/8 - new PB! good mojo!
Pretty wiped out by now - and hungry! but onward to the dreaded Descending Dumbbell Curl Set: 20/12.5/8 for 15 reps each weight, and for 4 sets. Same as last time. I had trouble with the reps after 10 reps on each of the weights but continued to do the last 5 reps with maybe some decrease in the range of motion
Yeah, another rest day tomorrow for me to repair and recover everything - but especially my back! Then it is on to 4 sets of 25 reps with medium weights with a new routine! I also ordered VersaGripps (Black Friday special was free priority shipping -big wee on that savings. . sarcastically said) Pink Pro series ones. I hope they can help me pull some heavier weights without hurting my wrist (like the straps do by cranking the opening so tight when I try to get a good connection with the bar). They had better be awesome for the price they cost!