I "Tri-d"

     Being that we've done the 10 weeks, we're trying to find some new lifts / accessories to add into our basic plan. We also may add in a rest day on Wednesdays because Frank is feeling a little beat up and to be honest, so am I. We're both not as young as we used to be. We skipped arms yesterday and decided to add in some bi's and tri's in with the shoulder stuff that is already programmed for today. Here's what got done:

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SMITH MACHINE SEATED PRESS:

65lb x8

75lb x8

95lb x5

DB LAT RAISE / CHEST SUPPORTED REAR FLY:

(10lb x15 / 15lb x15) 3x

DB CLOSE GRIP O.H. PRESS:

(15lb x10) 2x

15lb x7

10lb x3

DB CLOSE GRIP BENCH / CLOSE GRIP CURL:

(25lb x15 / 25lb x10) 2x

CABLE TRI PUSHDOWN:

40lb x12

(45lb x12) 2x

CABLE BICEP CURL:

35lb x12

*I had to stop doing these because the bar was squealing against the collar of the cable and it was driving me nuts. I moved over and did preacher curls instead.

PREACHER CURLS:

(40lb x10) 2x

40lb x8

HANGING KNEE RAISES:

x10

x12

x7

••••••••••

     I'm not unhappy with tonight's work, but there are some things that I'll definitely be throwing to the side. Frank said tonight's work sucked. I can't speak for Frank, but I'll give you my feedback.

     The first thing that I didn't care for was the Smith Machine. This was the first time that I've ever used one. Maybe it's something that you need to get used to to enjoy, but I just did not like it. I didn't like that there's no balancing involved with it. I would much rather do seated presses with a regular bar so from now on, that's how I'll be doing them, when I do them.

     Secondly, I don't feel like there was nearly enough triceps work. I based tonight's workout on one that I found from YouTube and I'm not really feeling it; literally. I did forget to do the kickbacks but even the close grip bench presses didn't seem to hit my tris. 

     Lastly, I'm not happy with the hanging knee raises. I should've been able to do way more than that, but my grip was slipping on the bar. I know I need better grip strength, but the bar we were using is slick as hell. We should've used the bar out by the cable machines, but instead we used one of the monkey bars in the Octagon Rack - not a good choice. 

     Even with all of the things that seemed to go wrong, or not feel "right", I'm still glad I did it. I got my sweat on, I exerted myself and gave good effort and I do feel it in my shoulders at least. 

     I've been looking for stuff to do on the days that we don't train at the gym. I was leaning towards yoga because we both need the flexibility and it's a little easier on our joints. I was having trouble finding something good though. A lot of the yoga stuff out there seems to be purely stretching with very little strength work involved, but today I think I found it! It's a channel on YouTube called Leo Moves and you can find it here. It looks interesting, fun and effective without beating me up too much. I think it will be great for the off days, although Frank, of course, isn't sold on it. Like I said, to each their own. I don't know if I can convince him to try it, but I'm going to. Look for those training notes to start showing up too.