<p>I have a day off from work today so I get to hit the gym in the middle of the day. There may be 4 people in the place when I get there. I love those days.</p>
<p>Happy Happy Birthday MOWC!!! Wishing you a year filled with many beautiful miles, no injuries and fun with friends and family! 
You are such a great mentor to so many here. Enjoy the day!</p>
<p>^^^ I’ll second that and top it with a birthday cupcake!!! :)</p>
<p>Thank you! I’m glad to be here to have a birthday! It isn’t going to be the best of days- I did get a 3 1/2 mile run in this morning. I’ll fly to Phila tonight where my mother is rapidly failing. I may get a cupcake or at least a good apple fritter tomorrow! My friend gave me a Lulu gift card, so I’ll head to the mall for some tax-free Lulu shopping, too.<br>
Sat night there is a party at the bike shop that sponsors WildChild and the gf to celebrate her world championship. I get to go to that!</p>
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<p>Arms are small muscles that will be worked in support of big muscle (chest and back) exercises.</p>
<p>Chest exercises include pushups and dips.
Back exercises include chinups, pullups, and rows.</p>
<p>Here is an exercise and muscle directory: [Exercise</a> & Muscle Directory](<a href=“http://www.exrx.net/Lists/Directory.html]Exercise”>http://www.exrx.net/Lists/Directory.html)</p>
<p>Some tips on working up to your first chinup and pullup:
[Chin-Ups:</a> 6 Tips to Help You Over the Bar | Girls Gone Strong](<a href=“http://www.girlsgonestrong.com/chin-ups-6-tips-to-help-you-over-the-bar/]Chin-Ups:”>http://www.girlsgonestrong.com/chin-ups-6-tips-to-help-you-over-the-bar/)
[Chin-Up</a> Progressions for Women (The One Rep Hump) - Part I](<a href=“http://www.tonygentilcore.com/blog/chin-up-progressions-for-women-the-one-rep-hump-part-i/]Chin-Up”>http://www.tonygentilcore.com/blog/chin-up-progressions-for-women-the-one-rep-hump-part-i/)
[Pullups</a> For Total Beginners - Scooby’s Home Workouts](<a href=“http://scoobysworkshop.com/pullups-for-total-beginners/]Pullups”>http://scoobysworkshop.com/pullups-for-total-beginners/)
[How</a> Women CAN Do Pull Ups | Bodytribe Fitness](<a href=“http://www.bodytribe.com/2013/01/17/how-women-can-do-pull-ups/]How”>http://www.bodytribe.com/2013/01/17/how-women-can-do-pull-ups/)
[Pull</a> ups And Chin ups: The Best Upper Body Exercises For Women](<a href=“http://www.liftingrevolution.com/pull-ups-and-chin-ups-the-best-upper-body-exercises-for-women/]Pull”>http://www.liftingrevolution.com/pull-ups-and-chin-ups-the-best-upper-body-exercises-for-women/)</p>
<p>Note that, for cardio exercises, swimming and rowing are full body exercises that include back work.</p>
<p>Happy birthday, MOfWC!!! Wishing you many joyful miles without falls or injuries!</p>
<p>Great stuff, UCB:</p>
<p>The only caveat. DIPs put a lot of stress on the shoulder. Not a good risk/reward equation, especially for older folk or athletes who have had shoulder issues or throw as part of their sport.</p>
<p>PlantMom, I’m glad to hear you’re on the mend and hope you had a tasty lunch in Morocco. :)</p>
<p>MOWC, I want to see Lulu pics when you come back. :)</p>
<p>I do like bicep curls and tricep kickbacks for vanity factor. 
Arms started looking more toned pretty quick doing those. They also didn’t get me hurt. I would skip lateral arm raises. I did those for awhile and then listened to iDad and dropped them. Good choice. They can cause a sort of pinching soreness in the back, at least in my experience.</p>
<p>Yes, Plantmom, yes details on what you dined on in “Morocco”! That is my ethnicity on my moms side - she is from there. :)</p>
<p>I think I’ve managed to click on the right thread now. Little booboo there for a moment.</p>
<p>~ ~ ~ ~ ~ ~ ~ ~ ~ ~</p>
<p>My standard home workout with stretching, stability ball, Bodylastics, and dbs this afternoon. Mondo bruise on shin from trying to follow the sea turtle and tripping on the big rock hidden underwater wasn’t a factor, other than becoming aware of it on a couple of the stability ball exercises.</p>
<p>I hear you, Deborah.</p>
<p>Happy birthday MOWC. And, I hope things are going as well as possible with your mum and the counter-balancing celebration at the bike shop with the next generation…</p>
<p>I decided that the trip to the mosquito-infested joke of a wellness center was not worth my efforts and instead swam in the pool next to our room. One big benefit of staying at this resort is that “adult use only” pools are not crawling with splashing, screaming, snot squirting kids. Probably did not burn the excess calories I consumed today, but at least did not sit on my butt all day long!</p>
<p>Easy rest day for me today. Just did my little kettlebell circuit:</p>
<p>Six reps on the left, six on the right. Rest 90 seconds between sets. Four sets:</p>
<p>Suitcase deadlift
KB clean
KB front squat
KB push press</p>
<p>For the first time ever, I did all four sets without stopping between sides. I did take three deep breaths between every exercise, but I never put the KB down. Each set was taking between 2:45 and 3:20. I’m more efficient on the KB cleans and I’m stronger on the push press.</p>
<p>This little workout is short (20 minutes), but deadly with a 35 lb KB.</p>
<p>Tonight was a walk night- only got 2 miles in - thats because I stopped to talk to a friend and neighbor down the street who I haven’t seen much this summer. She has MS and has been in a motorized wheelchair with very little mobility for several years. It was a good reminder that ,abb</p>
<p>abasket, there is much to be grateful for. </p>
<p>Big walk with Sabadog this am, 4 miles this afternoon, workout setting up my mother’s computer and connecting her new internet service (ha!) and then another big walk with Sabadog. I need to come up with a stretching routine. My legs are tired and feel very tight.</p>
<p>My exercise tonight consisted of 9 holes of golf…</p>
<p>Miles of walking through Epcot today, and two fast miles of walking tonight with H. I was famished by the time we reached Morocco for lunch, and ordered a beautiful plate of a lemon chicken (preserved/pickled lemons) and a mixed vegetable couscous. H passed his extra olives my way. It was tasty :-). We had a tea of fresh mint leaves muddled in hot water. </p>
<p>I got a chatty text from S2 today. He concluded it with updates on his workouts, thanks for the cookies I sent him, and a request for protein powder. What, they don’t sell this stuff near your campus somewhere?</p>