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After several days of having and then getting over a cold, and a weekend of taking things easy, I got out to the gym today. Of course, having put it off for days, I was heading out in the sort of cold and wind that are difficult even with the silk long underwear. (My Canadian readers may now snicker at me.)
Because of the layoff, and because the exercise bicycles I normally use are unavailable this week due to construction, I did an abbreviated workout, and lowered weights on some things.
Hip adduction, 105 pounds, 12, 12, 10 reps.
Hip abduction, 90 pounds, 3 sets of 12
I got one of the trainers to show me one of the "elliptical" exercise machines, figuring I needed cardio and this was a good excuse to try something different. Right. After two minutes at a very low setting, my thigh muscles had turned to jelly--enough so that I was having trouble standing and walking when I first got off the machine. A minor additional problem was that I didn't feel well enough balanced to grab my water bottle while doing this.![[livejournal.com profile]](https://www.dreamwidth.org/img/external/lj-userinfo.gif)
cattitude points out, sensibly, that if two minutes of this turned my muscles to jelly, they could probably use it. But it won't do as my cardio workout. Once I'd gotten balanced, I found a different style of exercise bike, and did ten or eleven minutes before the seat (shape and height) got too uncomfortable. But some cardio, at least.
Bench press, 50 pounds, 11 reps, then 7+3; 45 pounds, 7+3
Seated leg curl, 70 pounds, 15. 75 pounds, 15, then 14
The adjustable row machine I usually use was out of order, so I used the other, which is a slightly dfferent design and has me pulling the handle down and towards me, instead of straight towards me. One set of 100 pounds, 12 reps. Dropped it to 90, and stopped after 8 reps.
Over to the mat, where I did three sets each of crunches and back arches, trying to actually think about and work mostly with my abs during the crunches. (What you're supposed to do, but it's easy not to.) A few reps of cat-and-camel for stretching after that, then several of the yoga tree.
Triceps curls, 30 pounds, 2 sets of 15.
Biceps curls, 35-pound bar, 2 sets of 15; 30-pound bar, 1 set of 15.
I finished with the usual stretches.
Because of the layoff, and because the exercise bicycles I normally use are unavailable this week due to construction, I did an abbreviated workout, and lowered weights on some things.
Hip adduction, 105 pounds, 12, 12, 10 reps.
Hip abduction, 90 pounds, 3 sets of 12
I got one of the trainers to show me one of the "elliptical" exercise machines, figuring I needed cardio and this was a good excuse to try something different. Right. After two minutes at a very low setting, my thigh muscles had turned to jelly--enough so that I was having trouble standing and walking when I first got off the machine. A minor additional problem was that I didn't feel well enough balanced to grab my water bottle while doing this.
cattitude points out, sensibly, that if two minutes of this turned my muscles to jelly, they could probably use it. But it won't do as my cardio workout. Once I'd gotten balanced, I found a different style of exercise bike, and did ten or eleven minutes before the seat (shape and height) got too uncomfortable. But some cardio, at least.Bench press, 50 pounds, 11 reps, then 7+3; 45 pounds, 7+3
Seated leg curl, 70 pounds, 15. 75 pounds, 15, then 14
The adjustable row machine I usually use was out of order, so I used the other, which is a slightly dfferent design and has me pulling the handle down and towards me, instead of straight towards me. One set of 100 pounds, 12 reps. Dropped it to 90, and stopped after 8 reps.
Over to the mat, where I did three sets each of crunches and back arches, trying to actually think about and work mostly with my abs during the crunches. (What you're supposed to do, but it's easy not to.) A few reps of cat-and-camel for stretching after that, then several of the yoga tree.
Triceps curls, 30 pounds, 2 sets of 15.
Biceps curls, 35-pound bar, 2 sets of 15; 30-pound bar, 1 set of 15.
I finished with the usual stretches.