more gym numbers

[redbird]

an acceptable workout, except that the muscles in my left forearm were quite tight by the end; a bit of massage and a hot shower seem to have done the trick, though. Hip adduction, 100 pounds, 3 sets of 15. Abduction, 90 pounds, 2 sets of 15, then 14. The last few reps on the second set weren't full extension, so I decided to try the third set a little slower and more thoroughly. Still didn't get the last few out all the way, and stopped at 14, but it may have been better overall.

Cardio, 33 minutes at level 8; heart rate mostly 138-140.
Bench press, 50 pounds, 3 sets of 12. I should try to work back up to sets of 15 at this higher weight.
Leg curl, 60 pounds, 2 sets of 15. I felt incipient cramping, so didn't do a third set.

Triceps pull-down: rope handle, 45 pounds, 15 reps. Bar handle, 80 pounds, 15 reps. Back to rope, 45 pounds, 13 reps.

Mat work: alternating sets of crunches and back arches, 3 sets of 15 for each exercise. A minute or two of the yoga "tree" balancing, still needing a little help from the wall.

Row, 90 pounds, 3 sets of 15.
Leg extension, one leg at a time, ten pounds, 3 sets of 12 on each leg, alternating.
Biceps curls, couldn't find the 20-pound weight bar I used last time, so 25 pounds, 3 sets of 15. I was good and put the weight bar back on the rack, despite the forearm tightness. Skipped the stretch machine, because almost all of that involves putting weight on the forearms.


Oh, and my lower back was hurting later in the day, and cattitude suggested that I try the yoga "cat and camel" exercises, which helped, at least for a little while.