Sat. workout

We have support group then dropping off the kid and spending the day doin stuff, then tonight couples drunko er, I mean bunco So we had to work out early, felt good. Seated Cable Row - wide grip: Set 1: 12 reps @ 85.0 lbs | Set 2: 10 reps @ 95.0 lbs Barbell Shrugs: Set 1: 12 reps @ 125.0 lbs | Set 2: 10 reps @ 135.0 lbs Cable Standing Biceps Curl: Set 1: 12 reps @ 55.0 lbs | Set 2: 6 reps @ 65.0 lbs Alternate Heel Touches: Set 1: 84 reps | Set 2: 84 reps | Set 3: 66 reps Stability Ball Weighted Crunches: Set 1: 10 reps @ 15.0 lbs | Set 2: 12 reps @ 15.0 lbs Mike

Went to the gym today and worked out with my girlfriend again. Dana trained us and is going to take her and her husband on as regular clients. Interval Workout: Cardio Interval #1 ---------------------------- 10 min warm up cardio on cybex arc trainer Stretches Super Set #1 X 3 ------------------------ Chest press using free motion but sitting on the stability ball facing out 25lbs (this was a little tricky with the balance and using your core) supersetted with Free motion Lat pull down remaining in squat postion with a twist 70lbs Cardio Interval #2 -------------------------- 5 min brisk walk on treadmill -incline5.0/ treadmill at 3.3 mph Superset #2 X 3 ----------------- Deadlift with straight bar 40lbs supersetted with Cybex Row 60lbs Superset #3 X 3 --------------------- Tricep Dips using flat bench supersetted with Incline Pushups using flat bench Cardio Interval #3 ----------------- 5 min on precor eliptical Set 4 X 3 ------------------ Clean & Press (one fluid movement) : Dumbell Deadlift + Curl + Shoulder Press 40lbs (2 20's) - (skipped deadlift portion on last 2 sets because of knee pain) This felt like a pretty light workout for me but it was good. I felt energized after. I think I finally figured out why I have all the left knee pain after talking to Dana some more about it. I'm 99% positive that it isnt arthritis as much as an IT band issue. I probably have arthritis as well but the IT band is causing the majority of the pain. It's exactly in that lower outside spot of the knee. Dana said he will develop a plan with some exercises to help reduce that friction between the femur and IT band. I also went to the mall today a bought one of those microwaveable herbal hot/cold pillows. I used that on my knee and it felt really good.

Nice job. I read your gym story in your profile about all the new exercise equipment. It was funny when you said "I did not know whether to exercise on it or order a sandwich from it." Very funny

Hahaha.. I just read that too! That is great. It is intimidating when you have a lot of new machines and equipment. Did they have any pictures or instructions on the equipment? Dana just got a line of MedX Core Spinal Fitness System equiment in at the gym. The first time I saw it they looked like torture chairs and they come with not just a poster for directions but a full manual for each machine!! They were developed by physicians for rehab equipment and have a ton of adjustments. I don't think they were meant to be used by the average person or on your own. You can check out the system here if you are curious - http://www.corespinalfitness.com/system/index.php The four way neck feels really weird at first. My favorite is the super stretch machine. I only tried it one time so far with Dana's help. If I went back to try it on my own I would be very lost.

I know we all laugh at the profile thing, but Mike, I have experienced those EXACT feelings...oh man was I relating big time! Great job, I am really proud that you pushed right through that and got your workout inspite of the anxiety! I hate some of those machines, I find comfort in the dumbbells too! I am just a dumbbell in the dumbbells!