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(This is about yesterday.)
I got to the gym in time to do a little cardio and a couple of other things before Emilie got there; we wound up starting (and finishing) about 10 minutes late so she could grab a bite to eat first. I did some familiar things, and she taught me some new stuff, and variations.
Cardio, 8:09, top heart rate 120
Chest press, 50 pounds, 2 sets of 12
Balance ~fly, 50 pounds, 2 sets of {15 with each leg forward}
Later in this workout, Emilie showed me a chest exercise that is similar to this, but with my elbows positioned differently. I only did a few of those, because I'd done 60 of the other before she got there.
Cross-body pull, 35 pounds, 10 with the right hand.
Half roller: stood on it for a bit, then lateral raise, 2.5 pounds each hand, 2 sets of 15
Squat leaning on ball (for quads), 2 sets of 15
Calf exercise with ball, 15, 10
Then Emilie checked my form on these, and I did a few more: I had been leaning too far into the ball for the calf one, and need to remember to use my abs on the squat. Generally speaking, I need to pay more attention to abs while doing other exercises.
The newest variation on the hamstring bridge involves putting the soles of my feet on the foam roller, and then rolling the thing toward me.
There's a back exercise she was calling "flights," where I lie prone, prop my chest on a folded towel, arms along my sides, and then raise my head and chest.
We did some of the one where I start sitting on the ball, and then scoot forward until I'm in a bridge. This time, she added having me lower and then raise my butt from that starting point.
Also, rolled out the IT band and the inner thigh.
Row sitting on ball, 30 pounds, 3 sets of 30
Finished back on the half roller, because I wanted her help/coaching on turning my head and only my head to the side while standing on it.
I got to the gym in time to do a little cardio and a couple of other things before Emilie got there; we wound up starting (and finishing) about 10 minutes late so she could grab a bite to eat first. I did some familiar things, and she taught me some new stuff, and variations.
Cardio, 8:09, top heart rate 120
Chest press, 50 pounds, 2 sets of 12
Balance ~fly, 50 pounds, 2 sets of {15 with each leg forward}
Later in this workout, Emilie showed me a chest exercise that is similar to this, but with my elbows positioned differently. I only did a few of those, because I'd done 60 of the other before she got there.
Cross-body pull, 35 pounds, 10 with the right hand.
Half roller: stood on it for a bit, then lateral raise, 2.5 pounds each hand, 2 sets of 15
Squat leaning on ball (for quads), 2 sets of 15
Calf exercise with ball, 15, 10
Then Emilie checked my form on these, and I did a few more: I had been leaning too far into the ball for the calf one, and need to remember to use my abs on the squat. Generally speaking, I need to pay more attention to abs while doing other exercises.
The newest variation on the hamstring bridge involves putting the soles of my feet on the foam roller, and then rolling the thing toward me.
There's a back exercise she was calling "flights," where I lie prone, prop my chest on a folded towel, arms along my sides, and then raise my head and chest.
We did some of the one where I start sitting on the ball, and then scoot forward until I'm in a bridge. This time, she added having me lower and then raise my butt from that starting point.
Also, rolled out the IT band and the inner thigh.
Row sitting on ball, 30 pounds, 3 sets of 30
Finished back on the half roller, because I wanted her help/coaching on turning my head and only my head to the side while standing on it.
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