That pic fits me after today's session LOL!

Today

• Pre Workout Warmup Bike
  5 minutes
  Starting Heart Rate 105
  Ending Heart Rate 130

• Leg Press
  Back up to 3 plates!
  3 sets
  230 lbs (total) @ 8 reps
  250 @ 10
  270 @ 12

• Seated Leg Curl
  3 sets
  100 lbs (total) @ 8 reps
  110 @ 10
  115 @ 12

• Low Row Machine
  3 sets
  70 lbs (total) @ 8 reps
  80 @ 8
  90 @ 8

• Upright Dumbbell Row
  20 lbs (each side) @ 8 reps
  20 @ 10
  22.5 @ 8

• Cable Triceps Pulldown
  Not sure on the weights, markings were off the plates
  25 lbs (total) @ 8 reps
  30 @ 10
  35 @ (10)

• Standing Shrug
  110 lbs (total) @ 8 reps
  120 @ 8
  120 @ (10)

• Back Extension Machine
  115 lbs (total) @ 8 reps
  120@ 10
  130 @ 10

• Post Workout Bike
  5 Minutes
  Starting heart Rate 127
  Ending 130

Notes

• Overall, I am happy with my return to lifting; I am recovering my old "scores" faster than I expected on the machines, but the free weights are taking some time to get back.
• Very happy to be on at least one Big Boy Plate for the machine work
• 3 times this week for gym, full body workout. That's good, but I need to stay disciplined on this, and add 2 (or 3) days of cardio a week as well. I wonder if martial arts classes count as good cardio?

CRAMPING

Oops, forgot to write about this on the first go...@ironshield reminded me LOL

I have, over the years, gotten cramps in my calves, in the arches of my feet, and in my shins. These cramps, when they happen, usually happen in the early morning, waking me up and interrupting good sleep. I even got a cramp today after leaving the gym in the top of my foot, damn it!

I started using the following two products last year, which have really helped keep me from getting cramps (Amazon links follow):

• a ZMA supplement (Zinc, Magnesium, and vitamin B)
  I still gets craMps using this, but only about 10% of the time compared to NOT taking this. (adding the "M" was very important in this sentence)

• Compression socks
  
  These socks have cut out completely the occurrence of calf cramps. I'm wearing them now LOL

• Hot tub
  This has also helped, I think.

• Something I need to do - add potassium back to my diet. I was eating bananas last year, but since I'm on keto now, I need to start eating more avocado.

• Something else I need to do - I really need to start adding a stretch component to my lifting sessions. They have free yoga classes with my gym membership; I tried it once and it was a bear...I'd like to get back into this.

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