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I stopped off at the MTA's lost-and-found (officially the "lost property" office, but if it hasn't been found, they have nothing to offer) on my way to work, and discovered that my Stupid Hat, lost on a bus at the very beginning of last month's blizzard, had not been turned in. *sigh* Not that I'd really expected it, but the Flying Karamazov Brothers don't tour all that often, so I don't know when I'll have a chance to get another Stupid Hat.
Work itself was very quiet, and much busyness is expected tomorrow through Friday, so (with my boss's permission) I left an hour early, and got in a thorough workout. Not only does arriving earlier let me spend two hours there and still be home at a reasonable dinner hour, it means I get at a lot of the equipment before things are crowded.
Cardio, 35 minutes, top heart rate 150 (and a lot of time in the 140s).
Calf machine, 75 pounds, 15, 15, 13
Leg press, 240 pounds, 2 sets of 12 (Damn! I had taken that to 250 last time.)
Tricep pulldown, 50 pounds, 15, 11. My left pinky and ring finger were feeling a bit sore, which made it harder to put the proper strength and grip into this one. With that in mind, I modified the rest of the workout.
Wrist curl, 30 pounds, 2 sets of 15
Back arch/lift with physio ball, 3 sets of 15
Bicep curls, 35 pounds, 3 sets of 15
Lateral raise: out/up-and-back-down, 7.5 pounds each hand, 15. Full (out and up, to center, then down), 5 pounds each hand, 2 sets of 15
Leg extension, 80 pounds, 12
Vertical chest press, 45 pounds, 2 sets of 12
Stretches
So, weights down on a lot of things, but I'm basically satisfied with this workout. The only annoying reduction is that I'd forgotten I was up to 250 on the leg press, so dropped back to 240. But that's both more weight and more reps than I've been doing on the vertical chest press, which I normally do as part of the XpressLine (hence, only one set). The leg extension is also part of that set-up, and it's a lot easier to get through 12 if I'm not doing it right after leg presses.
Work itself was very quiet, and much busyness is expected tomorrow through Friday, so (with my boss's permission) I left an hour early, and got in a thorough workout. Not only does arriving earlier let me spend two hours there and still be home at a reasonable dinner hour, it means I get at a lot of the equipment before things are crowded.
Cardio, 35 minutes, top heart rate 150 (and a lot of time in the 140s).
Calf machine, 75 pounds, 15, 15, 13
Leg press, 240 pounds, 2 sets of 12 (Damn! I had taken that to 250 last time.)
Tricep pulldown, 50 pounds, 15, 11. My left pinky and ring finger were feeling a bit sore, which made it harder to put the proper strength and grip into this one. With that in mind, I modified the rest of the workout.
Wrist curl, 30 pounds, 2 sets of 15
Back arch/lift with physio ball, 3 sets of 15
Bicep curls, 35 pounds, 3 sets of 15
Lateral raise: out/up-and-back-down, 7.5 pounds each hand, 15. Full (out and up, to center, then down), 5 pounds each hand, 2 sets of 15
Leg extension, 80 pounds, 12
Vertical chest press, 45 pounds, 2 sets of 12
Stretches
So, weights down on a lot of things, but I'm basically satisfied with this workout. The only annoying reduction is that I'd forgotten I was up to 250 on the leg press, so dropped back to 240. But that's both more weight and more reps than I've been doing on the vertical chest press, which I normally do as part of the XpressLine (hence, only one set). The leg extension is also part of that set-up, and it's a lot easier to get through 12 if I'm not doing it right after leg presses.