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I went to the gym after work today, for the first time since before my vacation. No cardio, and didn't push the other things too hard: slightly lower weights and/or fewer reps on several.
Squat leaning on ball, 2 sets of 15
Biceps curl (on ball), 8 pounds each hand, 2 sets of 15
Calf raise (with ball), 2 sets of 15
"Heart opening" stretch
Balance by lying on roller, both legs in air, then both legs and one arm
Standing on the foam roller, without touching anything. Got on smoothly and stayed there, a few times (dismounting to the front); clasped hands behind me at one point, and tried a shallow dip once.
Hamstring bridge, 7, 5
Ab work (similar to crunches) lying on ball with feet against wall, 10, 8
Rolled into a bridge, then did 3 knee dips
Row sitting on ball, 40 pounds, 3 sets of 12
Chest press, 50 pounds, 12
Squat leaning on ball, 2 sets of 15
Biceps curl (on ball), 8 pounds each hand, 2 sets of 15
Calf raise (with ball), 2 sets of 15
"Heart opening" stretch
Balance by lying on roller, both legs in air, then both legs and one arm
Standing on the foam roller, without touching anything. Got on smoothly and stayed there, a few times (dismounting to the front); clasped hands behind me at one point, and tried a shallow dip once.
Hamstring bridge, 7, 5
Ab work (similar to crunches) lying on ball with feet against wall, 10, 8
Rolled into a bridge, then did 3 knee dips
Row sitting on ball, 40 pounds, 3 sets of 12
Chest press, 50 pounds, 12
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