Do the Dip

Triceps are the muscles I work least. I say that in terms of focus. I'd much rather work shoulders or biceps or chest. While I do work my triceps while rowing and doing other exercises, I'm lax at targeting them.

One of the best exercises for triceps is dips. I use a bench and try to do three sets of 12, keeping my body close the bench and arms in. I stretch my legs all the way out, and if I get in the groove for a while I may even use the stability ball.

This is a great exercise. And it's funny how little I target triceps because they are a good part of my upper arm. To 'see' a difference requires tricep exercises.

Do the dip.

Multiple Moves

I did not work out yesterday. Took the day off. Exercised other parts of me that needed to expend a bit of energy -- like diving into a good book, running my imagination through Costa Rican short stories, and lifting and lowering the Paris Review.

But anyway.

Today, back at it. I'm working my way through the P90X routines. Doing as much as I can to ease into them. I really like the stretching intro to the two routines I've tried to date.

• March in place
• Run in place
• Jumping Jacks
• Lunges with alternate arms
• Side to side head rolls
• Arm circles
• Shakers
• Huggers
• Swimmers
• Reachers

It feels great to start a workout with this set (there are some additional items not listed above). 

The routine today included bicep, shoulder, and tricep work. Multiple moves in one, alternating curls and presses, and dips. Biceps, shoulders, triceps. I typically do straight and side curls, but with this routine they are done together as one move. I also do shoulder presses, together not alternating. So while these moves aren't new per se, they are organized in a new way. I like it.

I won't say how far I made it into the routine, but I will admit I didn't get to the end. I will keep at it until I can move through the entire set. Once there, I'll begin to increase weight. But that's getting way ahead. More routines to conquer.

In addition, I did abs and then hopped on the treadmill for 30 minutes. Walked at an incline of 5 for most of the way.

Torched quite a few calories. A great workout day.

Tri, Tri, Tri, and Tri again

New tricep exercises today.

Single arm tricep extensions -- using the cable
Dips on the rack -- not real dips, just holding it and attempting to dip, a work in progress
Floor press - new to me to do tri work on the floor
Tate press - same as above with elbows out

Calf raises in between -- straight, out, in, repeat

That and 30 minutes on the treadmill made for a good mid-afternoon workout.

I'll tri again.

Sunday Circuit

I didn't get out into the gym until late. Busy doing work at my desk but knew I would make it out before sundown.

It was bright. And hot. Two fans, a few wasps, and a bunch of lizards lounging and watching.

First up, biceps. Supersets. Three exercises: curls, db side raises, and hammer curls. Fifteen, 12, and 12 pounds, respectively. Three sets. Jumped rope to the count of 60 between each set. A good way to spike the heartbeat.

Next, triceps. Same routine with supersets and jump rope. Dips, cable pulldown, and overhead db. Body weight, four plates, and 15 pounds, respectively. Made it through two sets.

On to legs. Db squats with 15 pounds. Lunges the length of the garage and back, 12 up, 12 back. Then hit the floor to do work hams on the disk. Followed it up with 50 bicycles to zing the abs hard, about 30 crunches, and then slipped the disk under my back and burned about 20 more crunches out of my midsection.

303 calories. Felt like it should have been twice that. A great, great sweat. About 40 minutes total, including set up and tear down.

Favorites on the playlist All India Radio, Brandi Carlile, Alana Davis, Madonna (of course), Berlin, and The Cranberries.