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Just an ordinary workout, but I'm basically pleased with how it went.
Cardio, 18:00, top heart rate 135
Chest press, 50 pounds, 2 sets of 12
Rolled out the IT band, inner thighs, and calves (briefly)
Hamstring bridge, 4 sets of 9. Last Thursday, Emilie said most people do more than 9 per set. I've been slowly working my way up, from this being very difficult, to sets of 7, then 8, and now 9, and somewhere in there we added the fourth set. I suspect a lot of people do 3x12, which is the same number I'm doing now.
Squats, 3 sets of 15
Calf raise, 2 sets of 15
Ab work lying on large ball, 2 sets of 10
Some balance work standing on the foam roll (only managed to close my eyes for a second or so at a time)
Balance lateral raise standing on foam roll, 2.5 pounds each hand, 3 reps. Put that aside, and got a half roll, and did 15 reps.
Row, 40 pounds, 2 sets of 15; 35 pounds, 15
Stretches
Also, they found my missing laundry, which is nice; I have two of those hand-dyed blue tops, and wasn't pleased at having lost one, given that I don't seem to have the time and energy for dyeing these days (and would have to replace at least the fixative first). No sign of my hat yet.
Cardio, 18:00, top heart rate 135
Chest press, 50 pounds, 2 sets of 12
Rolled out the IT band, inner thighs, and calves (briefly)
Hamstring bridge, 4 sets of 9. Last Thursday, Emilie said most people do more than 9 per set. I've been slowly working my way up, from this being very difficult, to sets of 7, then 8, and now 9, and somewhere in there we added the fourth set. I suspect a lot of people do 3x12, which is the same number I'm doing now.
Squats, 3 sets of 15
Calf raise, 2 sets of 15
Ab work lying on large ball, 2 sets of 10
Some balance work standing on the foam roll (only managed to close my eyes for a second or so at a time)
Balance lateral raise standing on foam roll, 2.5 pounds each hand, 3 reps. Put that aside, and got a half roll, and did 15 reps.
Row, 40 pounds, 2 sets of 15; 35 pounds, 15
Stretches
Also, they found my missing laundry, which is nice; I have two of those hand-dyed blue tops, and wasn't pleased at having lost one, given that I don't seem to have the time and energy for dyeing these days (and would have to replace at least the fixative first). No sign of my hat yet.