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This was a good long workout, based on both number of items I have recorded and the amount of time it took. Conveniently and a little surprisingly, the supermarket downstairs still had some of the pastries I like for second breakfast. (For morning workouts, I do my usual shower/tea/breakfast thing, then go to the fitness room, then usually stop for a pastry, and sometimes other groceries. It's all in the same two-building complex I live in.)
As a side note, using the smart phone to keep track of my workouts has the advantage that I can pull up the notes mid-workout to see what weights I used recently. I'm trying to mostly use consistent weights, and increase things only slowly, but I also don't want to decrease them by accident. (If the n pounds from last time is too much, I'll try n-5 or n-10, depending on the machine, but I want that to be on purpose.)
Squats 3x15
Crunches 3x15
Biceps curls 10 pounds each 2x15
Calf lifts 3x15
Opposite arm/leg 2x12
Leaning/slanted pushups 2x12. I am now at an angle where leaning on the chest-high ridge in the fitness room works. On my old trainer's advice, I am trying to slowly move from doing these almost vertically to as close to horizontal as I can comfortably manage. I have been using the wall at the edge of a raised flower bed, which is good because the top of the wall is horizontal, and the sidewalk is slightly sloped, so I can vary the wall height without going very far. But that's outdoors, and less appealing when the air temperature is a few degrees above freezing.)
Triceps pulldowns 22.5 pounds 2x12
Lat pulldowns 35 pounds 12 ea 7 ea
chest press 55 pounds 12, 50 pounds 12
Seated leg curls 50 pounds 2x12
Seated row 50 pounds 2x12
As a side note, using the smart phone to keep track of my workouts has the advantage that I can pull up the notes mid-workout to see what weights I used recently. I'm trying to mostly use consistent weights, and increase things only slowly, but I also don't want to decrease them by accident. (If the n pounds from last time is too much, I'll try n-5 or n-10, depending on the machine, but I want that to be on purpose.)
Squats 3x15
Crunches 3x15
Biceps curls 10 pounds each 2x15
Calf lifts 3x15
Opposite arm/leg 2x12
Leaning/slanted pushups 2x12. I am now at an angle where leaning on the chest-high ridge in the fitness room works. On my old trainer's advice, I am trying to slowly move from doing these almost vertically to as close to horizontal as I can comfortably manage. I have been using the wall at the edge of a raised flower bed, which is good because the top of the wall is horizontal, and the sidewalk is slightly sloped, so I can vary the wall height without going very far. But that's outdoors, and less appealing when the air temperature is a few degrees above freezing.)
Triceps pulldowns 22.5 pounds 2x12
Lat pulldowns 35 pounds 12 ea 7 ea
chest press 55 pounds 12, 50 pounds 12
Seated leg curls 50 pounds 2x12
Seated row 50 pounds 2x12
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