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While I was in Montreal, I walked a lot, but the only other exercise I did was my crunches and back arches one morning: the bed I was sleeping on is halfway to being a gym mat anyway, and Zorinth was sleeping over at a friend's so I didn't have to worry about disturbing him.
So today I went back to the gym after a week away.
I decided to go for higher weights and fewer reps on most things.
Hip abduction: 100 pounds, 3 sets of 10
Hip adduction: 115 pounds, 10, 10, 6
Cardio, 33 minutes, top heart rate 147
Bench press, 50 pounds, 12, 10, 10
Seated leg curl, 80 pounds, 3 sets of 15
Triceps pulldown, 40 pounds, 3 sets of 15 (I don't want to increase the weight on this without checking with a trainer about my form)
Crunches, 4 sets of 20
Back arches, 3 sets of 15
Cat-and-camel
Tree
Bicep curls, 40 pound bar, 3 sets of 12
Underhand wrist curls, 2 pound in each hand, 3 sets of 20
Lateral raise, 5 pounds in each hand, 1 set of 15
Stretches
While I was doing the bench presses, a trainer I hadn't seen before came over to talk to me. He asked me what I was doing, and I described my program a little. Then he asked if I'd had an orientation to the gym, and I said "a couple of years ago." So he offered me another one. We scheduled for Friday, then he remembered that he had a class--it turns out that when this gym hires people, they go through a bit of training even though they already have their certification. So we moved it to Monday. I may learn something, and it can't hurt.
So today I went back to the gym after a week away.
I decided to go for higher weights and fewer reps on most things.
Hip abduction: 100 pounds, 3 sets of 10
Hip adduction: 115 pounds, 10, 10, 6
Cardio, 33 minutes, top heart rate 147
Bench press, 50 pounds, 12, 10, 10
Seated leg curl, 80 pounds, 3 sets of 15
Triceps pulldown, 40 pounds, 3 sets of 15 (I don't want to increase the weight on this without checking with a trainer about my form)
Crunches, 4 sets of 20
Back arches, 3 sets of 15
Cat-and-camel
Tree
Bicep curls, 40 pound bar, 3 sets of 12
Underhand wrist curls, 2 pound in each hand, 3 sets of 20
Lateral raise, 5 pounds in each hand, 1 set of 15
Stretches
While I was doing the bench presses, a trainer I hadn't seen before came over to talk to me. He asked me what I was doing, and I described my program a little. Then he asked if I'd had an orientation to the gym, and I said "a couple of years ago." So he offered me another one. We scheduled for Friday, then he remembered that he had a class--it turns out that when this gym hires people, they go through a bit of training even though they already have their certification. So we moved it to Monday. I may learn something, and it can't hurt.