We had a little company in the workout room today (not the Monday crowd we had a couple weeks ago), with Sherrie from across the way (who started talking to me because she said I had an accent like her sister-in-law who is from Michigan) and another girl who immediately turned on the TV when she walked in. The silence is way better for focusing, but I can't say I remember even what was on TV, so that's a good thing.
15×10 seconds with 10 seconds rest rebounds:
- Front delt raise: 3-lb dumbbell, all with right arm, 30 seconds rest, all with left arm. Hold arm up with palm down, drop dumbbell, drop arm to catch dumbbell, and lift arm and dumbbell up quickly and forcefully.
- Curl: 3-lb dumbbell, all with right arm, 30 seconds rest, all with left arm. Drop forearm (lengthening biceps) and let go of dumbbell, catch dumbbell while bringing forearm back up (contracting biceps) through dumbbell; keep wrist curled and upper arm perpendicular to ground.
- Glute ham
- Lunge: all on right leg, all on left leg
Today I noticed, and so did Will tho he didn't say anything until the end, that every rep was different from the previous and next reps. Now since I have most of the skill down, it's a matter of feeling—notice what the really good ones feel like and re-create that for every rep. That should translate to efficient, consistent, and good running and swimming and riding (although not in that order).
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