I really need to rethink my food choices though because I desperately need more protein if I'm going to keep working out this way, I just need to figure it all out. I'll be talking more about that in Thursday's weekly weigh-in post.
I also learned two important things: one, bring weight lifting gloves so my hands don't slip off the smith machine bar for the inverted rows and two, stop wearing my wedding ring to the gym (until it's resized anyway) because it's so big now that it pinches the skin and leaves welts and blisters on the palm of my hand right below the ring finger.
Tomorrow I have Leg Day C after work!
Gym Pull Day C - Back, Traps, Biceps & Forearms Plus Cardio & Yoga Stretch: 2 hours, 4 Minutes Total Time
Back, Traps, Biceps & Forearms: 1 Hour
Basic Warm up (including heavy ropes)
Superman Heel & Elbow Squeezes - 4 sets x 10 reps: body weight
1-Arm Lat Machine Pulldown w/handle (overhand grip) - 4 sets x 10 reps: 1 x 25 lbs, 3 x 20 lbs
Inverted Row on Smith Machine (overhand grip) - 4 sets x 10 reps: body weight
Cable Hammer Bicep Curl w/tricep rope - 4 sets x 10 reps: 1 x 60 lbs, 1 x 55 lbs, 2 x 50 lbs
1-Arm Weighted Upright Row - 4 sets x 10 reps: 4 x 15 lb dumbbell
Forward Weighted High Bicep Hammer Curl to the Front - 4 sets x 10 reps: 4 x 8 lb Dumbbell
Weighted Concentration Bicep Curl - 4 sets x 10 reps: 4 x 12 lb Dumbbell
Seated Bench Weighted Forearm Curls - 4 sets x 10 reps: 4 x 5 lb Dumbbell
Arc Trainer info:
time: 35 minutes, varying resistance level and incline: 4 minutes on level 17, incline 7, 1 minute on level 18, incline 8, distance: 1.35 miles, steps: 3,347
Full Yoga Stretch - 29 Minutes