"Middle-Aged Erin, There's a Place You Can Go"

Let's say it together: It's fun to stay at the..

Y! M! C! A!

Yes, that's right! Today I worked out with Amy the the Y! Lifetime has left its members high and dry with no gym for FIVE DAYS!!! They are closed from Monday to Friday to replace the carpet. I don't mind dirty carpet, Lifetime, I just want to get my workouts in! But, Amy came to the rescue with a 5-day guest pass to the YMCA!

The Ellicott City Y is really nice! It's slightly smaller than Lifetime, but had all the machines I needed and I only had to wait for two pieces of equipment, which happens at Lifetime all the time. Also, Amy was there! Win!

Here was the lifting routine from Devon (supersets):

Seated Leg Extensions x 3s x 10r @ 95-105lbs (2 seconds up, 2 seconds down) (100 lbs. They had no 5 pound increments.)
DB Squats to Calf Raise x 3s x 10r @ 25-30lbs (2 seconds up, 1 second hold, 3 seconds down) (30 lb DBs.)

Lying Leg Curls x 3s x 10r @ 90-95 lbs (2 seconds up, 2 seconds down) (90 lbs.)
Overhead Reverse DB Lunge to Balance x 3s x 10r @ 15-20 lbs (hold the dumbbells above your head, 2 seconds up, 1 second hold, 3 seconds down) (20 lb DBs.)

Flat BB Bench Press x 3s x 10r @ 65-75lbs (Smith Machine, 2 seconds up, 2 seconds down) (75 lbs.)
Triple Stop Push-ups x 3s x 10r @ BW (front the top of the push-up position, move 1/3 of the way to the bottom of the position and hold for 1 second before moving another third and so on)

Pull-downs x 3s x 12r @ 55-65lbs (2 seconds up, 2 seconds down) (60 lbs.)
Two hand Stability Ball Dumbbell Pullover x 3s x 12r @ 10-15lbs (db in each hand, lying on stability ball 2 seconds up, 1 second hold, 3 seconds down) (15 lb DBs.)

Standing DB Shoulder Press x 3s x 12r x 15-20lbs (2 seconds up, 2 seconds down) (20 lb DBs.)
Single Arm Bent-over DB Flyes x 3s x 12r @ 7.5-12.5 lbs (2 seconds up, 1 second hold, 3 seconds down) (12.5 lb DB.)

Staggared Stance Cable Rope Hammer Curl x 3s x 12r @ 25-35lbs (, 2 seconds up, 2 seconds down) (30 lbs.)
Single Arm Overhead Staggared Stance Cable Rope Triceps Extensions x 3s x 12r @ 15-20lbs ( face away from a cable machine, lean forward and extend the rope over you head 2 seconds out, 2 seconds in) (note: if they don't have a cable machine, you can do this while sitting on a stability ball and using a dumbbell. Don't lean, sit up straight) (20 lbs.)

Overhead Alternating Sides Stability Ball Crunch 3s x 15r @ BW (hands above the chest, crunch up towards one knee and then the other, both sides count as one, 2 seconds up, 1 second hold, 3 seconds down)

This workout was tough, but doable. I will be in pain tomorrow--I just have a feeling about this... :)

Next workout: running with Amy and Meagan tomorrow!