Semi-Wordless Wednesday: Good New Year's Eve Workouts!

HAPPY NEW YEAR!

Yesterday, I biked to the pool early. I got in 3000 yards of my "broken 3x400 and 3x200" workout that I like. Leaving the pool at the University, the view I saw heading into the weights area showed it was DEAD:

It only looks like this in the summer!

So I stayed and lifted. I finished my workout up in an area that I had completely to myself:

That's my red bike helmet under that bench in the middle
(next to my bar for finishing up biceps).

Then I made it back out to my bike:

300 yard swim, an hour of lifting, and 8+ miles of biking.


Something about those workouts lifted me out of "maintaining" to "productive!"

p.s. I know this is about to add lots of words to my "semi-wordless" post, but here's my standard gym workout that I did all summer, and that I occasionally do at another college where I used to teach and still have access:

Bench: 135x8 for 6 sets.
Cable row: 100x15 for 6.
15:00 (with extra 2:15 getting to pullup area and checking for balance balls)

Pull-ups: 6, 7, 6
Shoulder flies: 15lbs x14 for 3 sets.
7:30 (with extra 0:50 getting up to balance ball)

PT shoulders: 8:40 (with extra 1:20 getting back down to pullup area)

Pull-ups: 7, 7, 6
Shoulder flies, alternating two to the side and two to the front: 15lbs x20 for all 3 sets.
7:30 (with extra 1:45 finding and loading the bent bar)

Bent bar bi: 65x15 for 6 sets.
Tri cable: 52.5x20, 62.5x15 for final 5
15:00

EXTRA:
Bicep machine: 70x12, x13
Shoulder press machine: 50x12, x11
5:05

65 mins total

I do pairs of muscle groups, so note that I start doing bench, back, bench, back, bench, back, etc for 6 total sets, then onto pull-ups and shoulders. I roughly take 2.5 minutes for each set (doing "bench and back" and then starting my next set of "bench and back" at 2:30, 5:00. 7:30, etc.). I've noted some of the "breaks" are longer as the U of M gym is big and it takes a while to get from place-to-place. And generally, after 6 or 7 sets for everything (it was 6 yesterday), I often will do some extra exercises at the end - yesterday it was 2 sets on a bicep machine and shoulder machine (different than the free-weight exercises I did in my main sets). I've been trying to get to a gym 1x/week, and then I do similar exercises at home the other 2x/week, only with more reps (30-35 push-ups for example, instead of benching with 135 lbs).