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I was more careful to protect my knees than last Monday (having learned from pushing when I shouldn't have). I also incorporated some of what Emilie's been teaching me into my workout, along with the weights and a bit of cardio.
Cardio, 10 minutes, top heart rate 119 (I'm not pushing hard here, because of the knee)
Chest press, 50 pounds, 2 sets of 12
Calf raise, 70 pounds, 17, 17, 4 (listen to the joints: this one is much easier on the knee than the leg presses, but when the left knee twinged I stopped right away)
Balance ~fly, 50 pounds, 2 sets of {15 with each foot forward}. The machine was a little jerky, which made this a bit more difficult than usual.
Cross-body pull, 35 pounds, 15 with the right hand
Adjustable row, 60 pounds, 12, 8
Crunches, 30
Back arches, 10
Crunches with my feet up on the foam roller, 2 sets of 15 (check form with Emilie on Friday)
That balance exercise lying with the foam roller under my spine, alternating sides, 6 each raising one arm, 5 each raising both arms (trickier), much of it a bit wobbly
Rolled out IT band, 5 reps on each side
A bit of the standing on the foam hemisphere as balance exercise
Biceps curls, 20-pound bar, 15, 6
Stretches
Cardio, 10 minutes, top heart rate 119 (I'm not pushing hard here, because of the knee)
Chest press, 50 pounds, 2 sets of 12
Calf raise, 70 pounds, 17, 17, 4 (listen to the joints: this one is much easier on the knee than the leg presses, but when the left knee twinged I stopped right away)
Balance ~fly, 50 pounds, 2 sets of {15 with each foot forward}. The machine was a little jerky, which made this a bit more difficult than usual.
Cross-body pull, 35 pounds, 15 with the right hand
Adjustable row, 60 pounds, 12, 8
Crunches, 30
Back arches, 10
Crunches with my feet up on the foam roller, 2 sets of 15 (check form with Emilie on Friday)
That balance exercise lying with the foam roller under my spine, alternating sides, 6 each raising one arm, 5 each raising both arms (trickier), much of it a bit wobbly
Rolled out IT band, 5 reps on each side
A bit of the standing on the foam hemisphere as balance exercise
Biceps curls, 20-pound bar, 15, 6
Stretches