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I went to the gym today, for the first time since before the bronchitis. I took it a little easy--"easy" is relative, but in this case it means I reduced the weights on everything where that's a relevant concept, and the amount of time or number of repetitions on most things. That also meant I got done earlier than usual: lunch in Chinatown, and shopping at Sahadi, and I was still home by 2:00. On Thursday, I hope to try a full-strength workout.
Cardio warmup program, 7 minutes, set at the "3" difficulty (this program goes from 1-3), top heart rate 149.
Calf machine, 60 pounds, 3 sets of 13. Break between the second and third sets to find a trainer and ask why there was no ventilation in the weight room. He confirmed that there wasn't and said he'd find someone with a key to take care of it, but hadn't by the time I was done in there.
Leg press, 230 pounds, 2 sets of 12 (as I said, "easier" is relative).
Seated leg curl, 80 pounds, 2 sets of 15
Tricep pulldown, 40 pounds, 2 sets of 15
Back arch/lift with physio ball, 3 sets of 15
Yoga tree, 4 sets of {2 on each leg}
Bicep curls, 30-pound bar, 3 sets of 15
(Full) Lateral raise, 5 pounds each hand, 2 sets of 15
Adjustable row, 70 pounds, 2 sets of 15
Wrist curl, 25 pounds, 2 sets of 15
Overhead press, 35 pounds, 12
Lat pulldown, 80 pounds, 12
Hip adduction, 70 pounds, 2 sets of 15
Hip abduction, 60 pounds, 2 sets of 15. The second set was a bit of a strain; my right hip has been tender lately, and I hope I didn't push it too much.
Addendum: Several hours later, I'm feeling that much-used-muscle soreness in the front of my thighs, but nowhere else. And just realized I forgot to do my end-of-workout stretches. This is why it's a bad idea to finish up on equipment that I can't see the stretch machine from: I'm used to the visual reminder.
Cardio warmup program, 7 minutes, set at the "3" difficulty (this program goes from 1-3), top heart rate 149.
Calf machine, 60 pounds, 3 sets of 13. Break between the second and third sets to find a trainer and ask why there was no ventilation in the weight room. He confirmed that there wasn't and said he'd find someone with a key to take care of it, but hadn't by the time I was done in there.
Leg press, 230 pounds, 2 sets of 12 (as I said, "easier" is relative).
Seated leg curl, 80 pounds, 2 sets of 15
Tricep pulldown, 40 pounds, 2 sets of 15
Back arch/lift with physio ball, 3 sets of 15
Yoga tree, 4 sets of {2 on each leg}
Bicep curls, 30-pound bar, 3 sets of 15
(Full) Lateral raise, 5 pounds each hand, 2 sets of 15
Adjustable row, 70 pounds, 2 sets of 15
Wrist curl, 25 pounds, 2 sets of 15
Overhead press, 35 pounds, 12
Lat pulldown, 80 pounds, 12
Hip adduction, 70 pounds, 2 sets of 15
Hip abduction, 60 pounds, 2 sets of 15. The second set was a bit of a strain; my right hip has been tender lately, and I hope I didn't push it too much.
Addendum: Several hours later, I'm feeling that much-used-muscle soreness in the front of my thighs, but nowhere else. And just realized I forgot to do my end-of-workout stretches. This is why it's a bad idea to finish up on equipment that I can't see the stretch machine from: I'm used to the visual reminder.