gym notes

[redbird]

30 minutes of cardio (bike, set at level 8); bench press, 45 pounds, 3 sets of 12 reps; adjustable row, 3 sets of 15 at 80 pounds; triceps pulldown, 3 sets, the linear handle at 60 pounds for 1 set and 70 for 1, the rope at 40 for 1 (15 reps per set); seated leg curl, 3 sets of 15 reps, 60 pounds (yea! No cramping!); mat work, crunches and arches, 15 at at a time, alternating sets, 3 sets of each; the usual stretches except not quads; 3 sets of seated leg press, 160 pounds; hip ad- and abduction, 3 sets: 100 for the first, then 95, on the adductor, 85 on the abductor, 15 reps per set.