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I am going to go back to making gym posts, in the hope that this will help encourage me to get to the building exercise room (and eventually join and use a gym) rather than just occasional crunches and balance work in our apartment. Also noting here, grumpily, that they still haven't replaced the missing machine handle I reported in May.
I used the foam roller on the various leg fascia about half an hour before walking down to the exercise room. Then did about two and a half minutes of warmup on the cardio bike, but stopped because my quads were hurting; 2 miles of slow but steady downhill, plus two steeper up-and-down sidetrips, yesterday may have affected them.
Squats, 3 sets of 15
Biceps curls, 10 pounds each hand, 2 sets of 20
Calf raises, 3 sets of 15 (I think; I wasn't sure of the set count, and decided that I would rather risk settling for two than risk pushing it to four)
Shoulder press, 45 pounds, 2 sets of 10
Leg extension, 50 pounds, 2 sets of 12
Triceps pulldown, 17.5 pounds, 12, 5
Standing/leaning pushups, 2 sets of 10 using the garden wall outside the NE 3rd Street entrance to my building. It's a handy bit of wall for this, because the height varies as the sidewalk slopes up, so I can adjust the angle. (Doing that is straightforward with a nice large padded table at the gym, iffy with most walls of the sort that work for this at all.)
Try to remember pen and paper next time, so I don't have to memorize the nonstandard bits like how much weight on the machines
I used the foam roller on the various leg fascia about half an hour before walking down to the exercise room. Then did about two and a half minutes of warmup on the cardio bike, but stopped because my quads were hurting; 2 miles of slow but steady downhill, plus two steeper up-and-down sidetrips, yesterday may have affected them.
Squats, 3 sets of 15
Biceps curls, 10 pounds each hand, 2 sets of 20
Calf raises, 3 sets of 15 (I think; I wasn't sure of the set count, and decided that I would rather risk settling for two than risk pushing it to four)
Shoulder press, 45 pounds, 2 sets of 10
Leg extension, 50 pounds, 2 sets of 12
Triceps pulldown, 17.5 pounds, 12, 5
Standing/leaning pushups, 2 sets of 10 using the garden wall outside the NE 3rd Street entrance to my building. It's a handy bit of wall for this, because the height varies as the sidewalk slopes up, so I can adjust the angle. (Doing that is straightforward with a nice large padded table at the gym, iffy with most walls of the sort that work for this at all.)
Try to remember pen and paper next time, so I don't have to memorize the nonstandard bits like how much weight on the machines
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