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  • So what do you do when you get bored with your workout? You change up!

    Still Chest and Back day, but since I've accomplished most of what I wanted to do with the close grip, medium grip, wide grip sets on the bench, I decided to change up a bit. More about that later.

    The temps are climbing a bit here in Peoria, rain instead of flurries, but still cold (34° this morning), so I wore my sideline jacket and pants with a ball cap on my walk with Olivia this morning. [In case you're wondering, yes, they are Oakland Raiders gear.]

    The walk was brisk and Olivia, being the lady she is, avoided all the puddles as we walked down the alley. Once back at the house, I left the gear on and headed down to the basement to do my cardio on the Gazelle.

    Twenty minutes later, I was up in the living room listening to the Zen channel (which they tout as health and fitness) to complete my morning fifties, Squats, Bend Overs, and Pushups.

    On to the weight bench. I decided to reverse the order, so I started with Seated Rows with the horizontal handle, 3 sets of 10 reps @ 130 lbs. I know, it's less than I've been working with, but since I doubled up the reps from 5 to 10, I'm feeling it, believe me. Right now, I am focusing on form and building lean muscle tissue.

    Next came the flat bench press, 3 sets of 10 reps @ 130 lbs. Nice and slow as I lowered the weight, exploding up against gravity on the lift. By the third set, I felt it, believe me.

    Second set of Seated Rows was with the vertical close grip handle, and these tend to focus more on the mid back as you lower the weight. 3 sets of 10 reps @ 130 lbs.

    For the second set of presses, I raised the bench to the 30° incline and used the same weight, 130 lbs, to do 3 sets of 10 reps. The last set was a challenge, but I got them all.

    For the third round, I moved to the Total Gym for 2 sets of 15 reps Long Seated Row (I start out almost fully prone and lean back about 25° on every rep). The length of the row and the negatives give you a full back workout and is a great way to “polish off” the workout.

    Same for the Chest Press, 2 sets of 15 reps, with my hands starting low and behind the torso and ending up high and in front of the chest. The length of the movement and the negatives are the key factors in using the Total Gym to it's maximum benefit, and today I felt every rep.

    For now, my ab days will remain the same, but I am thinking of doing something a bit different there as well, just to give me a little variation. I'll let you know.

    My oldest daughter has adopted a new philosophy. She has recently become a lover of camouflage and has a new mug with the following saying.

    “Sweat dries, blood clots, bones heal. Suck it up, Princess!”

    Sounds good to me.

    I hope you are having a blessed and powerful day.

    Fred

    By the way, that beautiful baby on my lap is my sixth great grandchild, Anastasia.
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