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A good workout, except that I skipped the end-of-workout stretching because the stretch device had me leaning on a nasty bruise on my right leg.
Cardio, 34 minutes, top heart rate 145
Calf machine, 30 pounds, 3 sets of 14
Bench press, 50 pounds, 2 sets of 14; 45 pounds, 10
Seated leg curl, 75 pounds, 3 sets of 20
Tricep pulldown, 40 pounds, 2 sets of 15; 35 pounds, 15
Reverse wrist curl, 15 pounds, 3 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 15
Bicep curl, 35-pound bar, 3 sets of 15 (I tried the 40-pound bar first, and realized immediately that it was too heavy today)
Lateral raise, just out and back: 8 pounds each hand, 2 sets of 12; full movement, 5 pounds each hand, 15
Hip adduction, 115 pounds, 2 sets of 13; 110 pounds, 16 (I decided to keep repeating the lower-weight third set as long as I could get my knees all the way to the center)
Hip abduction, 100 pounds, 3 sets of 13
Lat pulldown, 72 pounds, 2 sets of 12
The lat pulldown and bench press were slightly tricky because my right pinkie didn't want to grip next to the ring finger. I can't spot anything wrong with it, though, and it was a vague soreness, not a joint ache or a muscle-overuse burn.
I had to argue with someone about working in on the bench press--he seemed to think that "first let me finish these exercises, I only have one more set" (not an unreasonable request) included me standing around, not using the equipment, while he went and did a set on another machine to rest. When I saw him walk away and announced "Excuse me, if you're working on another machine I'm going to use this now" he came back, did his last set with the equipment set for one thing, and then we alternated sets of bench presses. Oh, and he said he wanted to do a "super-set," and I told him to wait until I'd completed my one remaining set. Then, oddly, we passed a few more times, in other parts of the gym, and he kept smiling at me and called me "hon"! I don't know what to make of this.
Also, for future reference, the heart-rate monitor on the leftmost Lifecycle at my gym is way off--after 90 seconds it told me my heart rate was at 156, and after another minute at 170. For someone else, those might be normal readings: for me it was either an equipment error or time to ask medical advice. So I hopped off, started pedaling on the adjacent machine, and saw a perfectly normal-for-that-point 112. (I sometimes hit 156, but not that quickly.)
Cardio, 34 minutes, top heart rate 145
Calf machine, 30 pounds, 3 sets of 14
Bench press, 50 pounds, 2 sets of 14; 45 pounds, 10
Seated leg curl, 75 pounds, 3 sets of 20
Tricep pulldown, 40 pounds, 2 sets of 15; 35 pounds, 15
Reverse wrist curl, 15 pounds, 3 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 15
Bicep curl, 35-pound bar, 3 sets of 15 (I tried the 40-pound bar first, and realized immediately that it was too heavy today)
Lateral raise, just out and back: 8 pounds each hand, 2 sets of 12; full movement, 5 pounds each hand, 15
Hip adduction, 115 pounds, 2 sets of 13; 110 pounds, 16 (I decided to keep repeating the lower-weight third set as long as I could get my knees all the way to the center)
Hip abduction, 100 pounds, 3 sets of 13
Lat pulldown, 72 pounds, 2 sets of 12
The lat pulldown and bench press were slightly tricky because my right pinkie didn't want to grip next to the ring finger. I can't spot anything wrong with it, though, and it was a vague soreness, not a joint ache or a muscle-overuse burn.
I had to argue with someone about working in on the bench press--he seemed to think that "first let me finish these exercises, I only have one more set" (not an unreasonable request) included me standing around, not using the equipment, while he went and did a set on another machine to rest. When I saw him walk away and announced "Excuse me, if you're working on another machine I'm going to use this now" he came back, did his last set with the equipment set for one thing, and then we alternated sets of bench presses. Oh, and he said he wanted to do a "super-set," and I told him to wait until I'd completed my one remaining set. Then, oddly, we passed a few more times, in other parts of the gym, and he kept smiling at me and called me "hon"! I don't know what to make of this.
Also, for future reference, the heart-rate monitor on the leftmost Lifecycle at my gym is way off--after 90 seconds it told me my heart rate was at 156, and after another minute at 170. For someone else, those might be normal readings: for me it was either an equipment error or time to ask medical advice. So I hopped off, started pedaling on the adjacent machine, and saw a perfectly normal-for-that-point 112. (I sometimes hit 156, but not that quickly.)