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That's more like it: a proper workout, in an uncrowded gym and with no time pressures. I got there about 10:45 (not having set an alarm, this being Sunday), and left a bit after one o'clock: call it two hours of exercise, plus time to shower and change. I think I need to find some way to get in two real workouts a week, and then one Xpressline, along with the usual walking and occasional crunches and back arches on the office floor or here at home.
Then I went down to Excellent Dumpling for lunch, and discovered one of the advantages of being a regular. The waitress handed me a menu that didn't look familiar, and as I was looking it over, she made a "forget that" gesture and said "Don't worry, for you I'll make the over rice dish special. What do you want?" So I had my favorite sweet ginger duck over rice, which apparently isn't on the Sunday afternoon menu, and tipped a little extra for her thoughtfulness.
After lunch, I went to the Chinatown Ice Cream Factory and got a ginger cone, one of the seven "regular flavors" (as distinct from "exotic flavors like cherry pistachio, vanilla, and peach) on the signboard. On my way back to the train, I saw a pile of discarded sample tiles (there are several tile companies on Walker Street) and instead of asking "But where would you put it?" I asked myself "What would you do with one blue tile?" That question easily answered itself, and now we have an extra hotplate/trivet in a pleasant shade of light blue.
Gym numbers:
Cardio, 33 minutes, top heart rate 147
Calf machine, 70 pounds, 15, 15, 11; rounded the third set out with 4 reps at 65 pounds
Bench press, 60 pounds, 12; 62.5 pounds, 9; 60 pounds, 8, 57.5 pounds, 3
Adjustable row, 100 pounds, 3 sets of 15
Seated leg curl, 100 pounds, 2 sets of 13; 95 pounds, 13
Lat pulldown, 72 pounds, 4; 65 pounds, 8 (I was sitting on this machine while waiting for access to the equipment for the next bit, and figured I might as well use it)
Tricep pulldown, 50 pounds, 2 sets of 15; 45 pounds, 15
Wrist curl, 35 pounds, 3 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Yoga tree, 4 sets of {2 on each leg}, monotonically increasing difficulty from set to set
Bicep curls, 40-pound bar, 2 sets of 15; 35-pound bar, 15
(Full) lateral raise, 7.5 pounds each hand, 2 sets of 15; 5 pounds each hand, 20 (because it was flowing so smoothly)
Leg press, 265 pounds, 3 sets of 13
Stretches
Then I went down to Excellent Dumpling for lunch, and discovered one of the advantages of being a regular. The waitress handed me a menu that didn't look familiar, and as I was looking it over, she made a "forget that" gesture and said "Don't worry, for you I'll make the over rice dish special. What do you want?" So I had my favorite sweet ginger duck over rice, which apparently isn't on the Sunday afternoon menu, and tipped a little extra for her thoughtfulness.
After lunch, I went to the Chinatown Ice Cream Factory and got a ginger cone, one of the seven "regular flavors" (as distinct from "exotic flavors like cherry pistachio, vanilla, and peach) on the signboard. On my way back to the train, I saw a pile of discarded sample tiles (there are several tile companies on Walker Street) and instead of asking "But where would you put it?" I asked myself "What would you do with one blue tile?" That question easily answered itself, and now we have an extra hotplate/trivet in a pleasant shade of light blue.
Gym numbers:
Cardio, 33 minutes, top heart rate 147
Calf machine, 70 pounds, 15, 15, 11; rounded the third set out with 4 reps at 65 pounds
Bench press, 60 pounds, 12; 62.5 pounds, 9; 60 pounds, 8, 57.5 pounds, 3
Adjustable row, 100 pounds, 3 sets of 15
Seated leg curl, 100 pounds, 2 sets of 13; 95 pounds, 13
Lat pulldown, 72 pounds, 4; 65 pounds, 8 (I was sitting on this machine while waiting for access to the equipment for the next bit, and figured I might as well use it)
Tricep pulldown, 50 pounds, 2 sets of 15; 45 pounds, 15
Wrist curl, 35 pounds, 3 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Yoga tree, 4 sets of {2 on each leg}, monotonically increasing difficulty from set to set
Bicep curls, 40-pound bar, 2 sets of 15; 35-pound bar, 15
(Full) lateral raise, 7.5 pounds each hand, 2 sets of 15; 5 pounds each hand, 20 (because it was flowing so smoothly)
Leg press, 265 pounds, 3 sets of 13
Stretches