I'm Back...

Listening to Ladytron

That's right, today was my first time back at the gym in three days. Yeah, I know doesn't seem like much, but for me, that's like a crack addict going through withrdrawals.  I am all scratching at myself going into convulsions.

Since I am practically forbidden to exercise my legs (with the exception of low impact, minimal bending exercises), I have decided today would be the day I work my core and back.  Here's the layout:

CYBEX
~45 resistance 20 minutes for 290 calories

**STRETCH FOR 5 MINUTES**

ABDOMINALS
~50lb 20 reps all three sides
~65lb 15 reps  ""
~80lb 10 reps ""

BACK EXTENSION
~150lbs 20 reps
~170lbs 20 reps
~190lbs 20 reps
~110lbs 40 reps

OBLIQUES (25lb plate side drop)
~20 reps on left and right 2 sets

BACK EXTENSION BENCH
~25 rep (no weight)
~20 rep (10lb plate)
~25 rep (no weight)
~20 rep (10lb plate)

25lb plate

LAT PULLDOWN
~45lb 25 reps
~55lb 20 reps
~65lb 15 reps







Here's some more machines/doodads I used today:

So, there's this gym...

Okay, I am stationed overseas and there is no wonderful malls, fabulous shopping centers, or circuses. That's right, NO CIRCUS!!!! Happy as hell, I am. However, we do have this gym on base and I have to say, it's amazing. I am not talking about the wonderful equipment they have there...no. I am not talking about the nice massage therapy sessions they have. NOPE. I am not talking about the FREE FRICKING CLASSES EITHER. I am simply going to tell you that the view alone is AHMAZING. The only reason I would want to go. There's nothing like being on that bike or treadmill and looking through this HUGE wall of window to make you feel like you are about to run across the ocean like JESUS.

Anyway, here's what I do there so far:

Cardio (includes core workout) at Gym:

Treadmill @ max incline for 3.8 mph for 10 min = 120 cal (I like to go up to 20min when alone)
    Optional: Run starting at 5.5 and increase 7.0 or 7.5mph at incline 2.0

Abdominal Machine Sets broken down as 20, 15, 10 each on right, left, and front
    Optional: 100 situps on mat

Bike for minimum 10min (I like the Cycling class's bikes with no timer, just a resistance knob)
    Optional: Stairmaster on the fatburner at lvl 12 for 10min

Lower Back Machine sets broken down as 20, 15, 10.
    Optional: Reverse bench and increase with free weights

Row machine for 2.5k meters at highest resistance

Treadmill for 10min cooldown

Stretch