Dynamic Duo

     Today was the first day of dynamic work on my new program. Frank wasn't a fan but I enjoyed it. Here's what got done:

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DB SHRUG/LATERAL RAISE:

15lb x6

(10lb x12) 2x

SEATED O.H. (SMITH MACHINE):

65lb x5 

*This was much too light so I went heavier and did 3 full sets.

(95lb x5) 3x

ISOLATERAL SHOULDER PRESS:

(weight is per side)

(10lb x8) 2x

10lb x6, x3

BENCH:

(95lb x3) 12x

TRICEPS CABLE PULL DOWN:

30lb x12

(30lb x10) 2x

SINGLE ARM TRICEPS CABLE PULLDOWN:

(10lb x8) 3x per arm

ASSISTED DIPS:

90lb x10

(75lb x6) 2x

SEATED REAR DELT FLY:

(no grip)

60lb x8

(60lb x10) 2x

••••••••••

     We were supposed to do the bench first, then the overheads and then all the accessories. That didn't work out though because the bros were on the 2 benches. More about them in a minute. I feel like everything went well and I actually did more than what was programmed. Not sure if that's a good thing or not, but we'll see how it plays out. Frank didn't like the new program, he said he felt like he wasn't doing enough, hence all the extra stuff added on.

     I will say, I've never worked with the smith machine and I don't know how I feel about it. I don't think it gives a very good idea at all of how strong you are because it takes away the need to stabilize. I suppose that makes it good for targeting specific areas. I mean I was able to press 95lb an I know for a fact that's about 20lbs more than I can do with a barbell. I suppose it's good to mix it up though.

     Now about the bench bros. I want to first say that I'm not really ragging on them - they were strong dudes and they have every right to be in there pushing weight just like every one else does. My frustration came because their 5 minute rest breaks between their sets turned into more like 7 or 8 because of all the chit chatting. Another issue was that they were spotting each other, and apparently working out together. To me, when there is an obvious shortage of equipment, just use the same damn bench. Weave your sets together for cryin' out loud so you don't tie up 2 benches. Oh but, not only the two flat benches, but also one of the adjustable DB benches because, we have to have somewhere to set our phone.

     When they finally moved on, some young guy grabbed a bench and I went scurrying over to grab the other while Frank finished up on a machine. See, Frank and I share a bench, change the weight each time and spot each other when needed. We do this because it would be impolite to TIE UP 2 BENCHES! The entire time, all 24 sets, we had to listen to the bros giving cues to the new young guy, bragging about their weights, their age and everything else. All while the young guy expressed his love and admiration for these 2 bros and how awesome they were. Ugh. The love fest was strong, not to mention nauseating. 

     I have never, and I mean never had patience for people jabber-jawing in the damn weight room. A little small talk between sets, I can deal with and of course, encouragement while grinding. But full on, conversations at full volume? Shut the fuck up, seriously. Maybe I'm just grumpy from sleep exhaustion and menopause. Maybe. Maybe I'm just a bitch - there's a good possibility. Or maybe, and just hear me out here, maybe people have no friggin gym etiquette.