Gym post

[redbird]

I was going to do something else useful, but I can't remember what it was, so here's a gym post. While I was in Montreal for a week, I did a lot of walking, and my shoulder stretches, and almost no other exercise. So I took things slightly easy. I also climbed a lot more stairs than in most weeks; my knees were fine with that, which is a pleasant surprise, and this morning when I sat down to do cardio my quads reminded me that stairs had excellent quadriceps exercise.


Cardio, 10 minutes, top heart rate 136
Rolled out IT band, etc.
Hamstring bridge, 4 sets of 9
Ab work (lying on large ball), 3 sets of 10
Squats (leaning on small ball), 2 sets of 15 (finished the second set in a stubborn sort of way, despite a bit of knee pain)
Calf raises (leaning on small ball), 3 sets of 15

Opposite arm/leg balance exercise, 10 pair
"Fly" back exercise lying on floor, 10
Balance stuff with foam roller, lying on it and then standing on it. Weirdly, only the left foot down was very wobbly, but I managed briefly with no limbs touching the floor.

Standing on balance platform:
Lat pulldown, 65 pounds, 2 sets of 12; 58 pounds, 10 on each foot
Hug a tree, 20 pounds, 2 sets of 12
Back, 27.5 pounds, 2 sets of 12; 7 on each foot
Triceps pulldown, 27.5 pounds, 2 sets of 12

Glute machine, 37.5 pounds, 12 with each foot, then 6 with each
Biceps curls standing on bosu, 10 pounds each hand, 2 sets of 15

Elbow PT exercises, 2 pound weight
Stretches