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  • Rip Week – Day Three

    It's been a great day so far. No additional snow last night, so no shoveling this morning. Had my usual breakfast of egg and 2 patties of sausage, but used packaged egg whites instead of whole eggs.

    At 7 am, I did the 20 minutes on the Gazelle with my good buddy Phil again, then headed up to get to my chiropractor appointment at 8:30. During the adjustment, we talked about my program (Dr. Kramer is also a fitness enthusiast) and I ran the progress by him. His opinion? Keep going.

    Back at the house for my 10 am weight workout, I decided to change things up a bit, so instead of a top down workout, I started with Legs and worked up. Calf Raises, Quad Curls, Leg Extensions, and Squats, followed by Seated Rows, Bench Press, Upright Bent Over Rows, and Upright Presses. I polished it off with Shrugs, Shoulder Flyes, Dumbbell Concentration Curls, Dumbbell Triceps Extensions, Standing Bicep Curls without the Blaster today, and finished the set with Seated Triceps Extensions. Went in the kitchen to make my protein shake, then took a short rest before ab time.

    Noon, and time to do the ab and pushup routine, and once again, changed up and did the pushups first. What can I say, I get bored easily.

    Well, almost 2, so I have to get my mind into the Total Gym. Like I have said in the past, it's all about concentration and intensity. Tell you all about it later.

    Total Gym was awesome today. One thing I really like is the ability to move from one exercise to the next without changing machines or equipment. During the entire circuit, I only changed positions three times, once to do my legs and shoulder presses, once to do my back, triceps and biceps, and once to do my chest and upper body swing. The key to a successful workout on the Total Gym is intensity. If you can complete one exercise and go straight to the next, do it! If you start to falter, put your feet down and take the tension off the cables, as simple as that. No need to get hurt on a Total Gym.

    Just one more session, the Gazelle, and I'm done for the day. I have a half gallon of water left, but that won't be a problem. Results? Oh yeah. Pic attached. (Sorry about the expression. Sometimes with a timer, you get what you get.)

    I hope you are having a blessed and glorious day.

    Fred
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