gym and silliness

[redbird]

QOTD: "Pollyannamy is a love match between two humans and a fictional character." —Jon Carroll

For this workout, I used their express-line thing, then added bits that I didn't think had been covered:

Cardio, 33 minutes, top heart rate 144--I reached that around minute 30, after mostly being in the low 130s.

Express line is single sets, 8-12 reps and if 12 aren't difficult, they'll have you do more next time:

• Seated leg press, 200 pounds, 12 reps


• Leg extension, 40 pounds, 10 reps (my knees never like this)


• Leg curl, 80 pounds, 12—I should probably ask them to up the weight


• Lat pulldown, 70 pounds, 12


• Shoulder press, 35 pounds, 12


• Chest press, 45 pounds, 9


• Bicep curl, 30 pounds, 12


• Tricep curl, 30 pounds, 1—Bicep and tricep both have notes on the chart for 35 next time

Hip abduction, 100 pounds 13, 7
Hip adduction, 110 pounds, 13, 12
(I didn't do these alternating, because someone else was using the adduction machine when I got there.)

Crunches, 4 sets of 20
Back arch, 16, 16, 17
Tree, three repeats of {two reps per leg, then switch} Wobbly on the left leg.

Seated calf machine, 25 pounds, 3 sets of 15
Lateral raise, just out and back, 8 pounds per hand, 2 sets of 12
Wrist curls, 5 pounds each hand, 3 sets of 15 (one set overhand, 2 underhand)
Lateral raise again, the kind via the center of the body, 5 pounds per hand, 15

Stretches