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I had a good workout tonight. The amount of stairs I climbed yesterday (I had to return a keyboard to J&R, and subway problems due to a water main break meant taking the 1 home, and an extra three long flights of stairs down from the el at 215th Street) doesn't seem to have caused much trouble. At most, it may be why my knee said "enough!" during a balance exercise at the very end. It may be time to work more seriously on building my quads up again, but we can discuss that next week.
Cardio, 16:00, top heart rate 133
Rolled out the IT band etc.
Hamstring bridge, 4 sets of 9 (the last set was a little difficult)
Ab work (lying on small ball), 3 sets of 10
Squats leaning on ball, 2 sets of 15
Calf raises leaning on ball, 2 sets of 15
Standing on foam roller, some; didn't try the one-leg thing this week, because I didn't feel up to it, and Emilie reminded me that I had asked more of my legs/knees than usual last night.
Over to the area more-or-less reserved for people working with a trainer:
One of the exercises I don't remember the goal of, standing on balance platform, 20 pounds, 2? sets of 12
Biceps curls standing on the weird blue dome, 10 pounds each hand, 15, 15, 4
A bunch of massage for my left wrist and arm
A "nerve stretch" that involves lying on the foam roller on a table (though it could be done just on the roller, at home), four times (we'll try five or six next week)
Ab pulldown standing on platform, 35 pounds, 3 sets of 12
"Hug a tree" standing on platform, 20 pounds, 2 sets of 12
The triceps exercise (I think) on platform, 20 pounds, I think 3 sets of 12
Shoulder exercise with green elastic, 10
A balance thing that had me stand on one foot on a squishy strip of blue plastic, I think I managed 2 standing on the left foot, 1 on the right (alternating), before my knee said "enough"
Cardio, 16:00, top heart rate 133
Rolled out the IT band etc.
Hamstring bridge, 4 sets of 9 (the last set was a little difficult)
Ab work (lying on small ball), 3 sets of 10
Squats leaning on ball, 2 sets of 15
Calf raises leaning on ball, 2 sets of 15
Standing on foam roller, some; didn't try the one-leg thing this week, because I didn't feel up to it, and Emilie reminded me that I had asked more of my legs/knees than usual last night.
Over to the area more-or-less reserved for people working with a trainer:
One of the exercises I don't remember the goal of, standing on balance platform, 20 pounds, 2? sets of 12
Biceps curls standing on the weird blue dome, 10 pounds each hand, 15, 15, 4
A bunch of massage for my left wrist and arm
A "nerve stretch" that involves lying on the foam roller on a table (though it could be done just on the roller, at home), four times (we'll try five or six next week)
Ab pulldown standing on platform, 35 pounds, 3 sets of 12
"Hug a tree" standing on platform, 20 pounds, 2 sets of 12
The triceps exercise (I think) on platform, 20 pounds, I think 3 sets of 12
Shoulder exercise with green elastic, 10
A balance thing that had me stand on one foot on a squishy strip of blue plastic, I think I managed 2 standing on the left foot, 1 on the right (alternating), before my knee said "enough"