1/28 forced rest since I can't move my legs
1/29 too nice a day out to not workout plus the latest Fitness Mag had an article on overtraining for mass gains. Hmm...
(stretches...haven't been writing them in, but it's a given that I stretch and flop around on the floor for 15 mins or until I stop feeling pain)
20 min bike warmup at 143bpm (I just can't bring myself to pedal at 127bpm or whatever 65% is supposed to be, wasn't feeling up to a "fitness test")
3x12 freemotion pulldowns (plate "7" I think, heheh, 140 of whatever unit of weight I'm supposed to assume, silly machines)
3x12 freemotion shoulder shrugs, done in a manner roughly equivalent to behind the back barbell shrugs. I love the trap stretch with these. Feel it in my neck. I'm sure the chiropractor's going to chew me out for these...can you say "anterior head carriage"?
3x12 freemotion rows, alternating one arm, can't remember weight, a little rotation in these for a stretch, a little bit of pain in my right shoulder, doing one arm exercises really show asymmetries
3x12 reverse db flys, dang bench too low, these didn't really work, my lower back was too sore to do the full on bent row action, plus I did SLDLs on 1/27 and they're still making their presence known. Left side stronger here or motion more comfortable with left arm...c'mon CNS get it together!
3x12 standing EZ-bar curls 50lbs, slow and focused
3x12 standing EZ-bar reverse curls 50/40/40
3x12 freemotion concentration curls 30/30/25, quite a sticking point at the top with these suckers, guess that's the point. Right arm stronger here, but I think due to left arm taking more weight on the bb curls...going to do one arm stuff as much as possible for awhile
3x12 bb forearm curls, 50lbs
3x12 bb rev forearm curls, 20lbs
With these I basically just get my forearms to activate and then just flex them for awhile.
personal trainer showed me some nifty ab exercises for next time, with and without pilates ball. Of course I looked like a big wimp trying them and she wouldn't except my excuse that I did high volume ab workout on 1/27.
other trainer was trying to order leg curl machines, but there's a worldwide shortage!