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  • Ah, Monday! Chest and Back day.

    Forgot to set my alarm last night, so the day is already an hour and a half behind. Just means I have to get the workout done a bit quicker. So I did.

    Made my breakfast shake after my daily 16 oz bottle of water and lemon juice, and enjoyed a cup of coffee while reading Luke and writing a bit. Olivia and I took our walk, which was slightly sidetracked with a conversation with two of my neighbors. But got back to the house in time to complete a full 20 minute session on the Gazelle.

    Up the stairs for the morning 50's, very little pause between sets. Once the Squats, Bend Overs and Pushups were done, I headed in to the weight bench.

    This week I have decided to maintain my weights from last week. So I began with Bench Press, 3 sets of 5 reps @ 150 lbs, then went straight to Seated Rows, also 3 sets of 5 reps @ 150 lbs using the vertical handle.

    Next came 30° Inclined Bench Press with three descending sets of 5 reps, one at 150, one at 140, and one at 130 lbs. After the third set of flat Bench Presses, I was losing form, so I decided to do the descending sets to make sure my form was correct throughout the movements.

    Another group of Seated Rows, 3 sets of 5 reps, using the horizontal handle @ 150 lbs.

    For my third sets today, I decided to use the Total Gym while placing a 25 lb weight on my lap to increase the resistance to just under 100 lbs. I completed 3 sets of 5 Chest Presses, taking care to concentrate on form throughout the exercise. I like the Total Gym because the exercise begins and ends with your hands slightly in back of your chest, therefore giving more tension on the pecs and working the muscle from fully extended to fully contracted. The same applies to the Long Row, since you can bend over completely at the waist and incorporate all of the muscles through the complete movement.

    When I was done, Olivia and I did a few minutes of cool down walking in the backyard, and I headed in to play some Bluegrass and get on with the day.

    Nothing like feeling you've actually accomplished something before 10 am.

    I hope you are having a blessed and powerful day.

    Fred
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