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Not on the "oh, no, another learning experience" level, fortunately. But it transpired that I'd been doing lots of not-very-productive stuff with one machine, because I'd let my form slip badly. And I banged my shin while changing into my workout clothes, but either luck or the quick application of a cold-water bottle prevented visible bruising, at least so far.
I started with the hip adduction, and got most of the way through the first set before I realized that I'd left the five-pound weights off instead of on, and thus had the weight wrong:
90 pounds, 15 reps; 105 pounds, 13 reps; then a set of 10 at 105 and finished off with five reps at 100 pounds. Hip abduction, 90 pounds, 15, 14, 15.
Cardio, 33 minutes at level 8. I got my heart rate up to 140 quickly, and kept it in the 140s or (briefly) 150s throughout; even at the very end of the built-in cooldown, it was 140.
Bench press: 50 pounds, 14 reps, then 11+3, then 9+5.
Seated leg curl, 65 pounds, 3 sets of 15.
Row, 100 pounds, 3 sets of 15.
Then we get to the triceps curls. I was on my second set, with the bar handle at 80 pounds, when the wandering trainer came over and asked what part of my body I was working on. I said "triceps" and he told me I should be using the rope handle, put the weight at 30 pounds, and explained (and then showed) me the position I should be using. Apparently to work the triceps effectively I move only my forearms, and keep my shoulders back and my upper arms parallel to my trunk. In that position, pulling the weight down and out, and letting it back up only a little, 3 sets of 10 reps was enough to make me feel the burn. Which means that this is working, and that I may have been wasting quite a bit of time on the triceps thing all these months. Ah, well. I hope writing out the details here will be enough that I'll remember the proper form, at least for a while.
I finished with the leg extension, each leg separately, holding for two seconds at full extension: 10 pounds, 3 sets of 11 reps on each leg, and my usual set of stretches..
I skipped biceps and mat work because I did those at home yesterday.
I started with the hip adduction, and got most of the way through the first set before I realized that I'd left the five-pound weights off instead of on, and thus had the weight wrong:
90 pounds, 15 reps; 105 pounds, 13 reps; then a set of 10 at 105 and finished off with five reps at 100 pounds. Hip abduction, 90 pounds, 15, 14, 15.
Cardio, 33 minutes at level 8. I got my heart rate up to 140 quickly, and kept it in the 140s or (briefly) 150s throughout; even at the very end of the built-in cooldown, it was 140.
Bench press: 50 pounds, 14 reps, then 11+3, then 9+5.
Seated leg curl, 65 pounds, 3 sets of 15.
Row, 100 pounds, 3 sets of 15.
Then we get to the triceps curls. I was on my second set, with the bar handle at 80 pounds, when the wandering trainer came over and asked what part of my body I was working on. I said "triceps" and he told me I should be using the rope handle, put the weight at 30 pounds, and explained (and then showed) me the position I should be using. Apparently to work the triceps effectively I move only my forearms, and keep my shoulders back and my upper arms parallel to my trunk. In that position, pulling the weight down and out, and letting it back up only a little, 3 sets of 10 reps was enough to make me feel the burn. Which means that this is working, and that I may have been wasting quite a bit of time on the triceps thing all these months. Ah, well. I hope writing out the details here will be enough that I'll remember the proper form, at least for a while.
I finished with the leg extension, each leg separately, holding for two seconds at full extension: 10 pounds, 3 sets of 11 reps on each leg, and my usual set of stretches..
I skipped biceps and mat work because I did those at home yesterday.