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Another good workout. But my arms were sore afterwards, because after I'd done everything else, one of the fine roving trainers came over and told me I needed to support my lower back for the biceps curls, and then showed me lateral raises--a shoulder exercise--and talked me through two sets of 15 of those. Tricky, as I had to pay attention to my butt, knees, abdomen, and elbows while I did them.
Hip adduction, took the weight down to 100 pounds: 15. 13. 15
Hip abduction, down 5 to 90 pounds: 15, 12
Cardio, 33 minutes, top heart rate 151
Adjustable row: 100 pounds, 3 sets of 15
Bench press: 50 pounds, 12, 11, 8+3 (I don't usually do those in that order, or right together, but the bench press setups weren't available when I got into the weight room.)
Seated leg curl: 75 pounds, 3 sets of 15
Triceps pull-down: 30 pounds, 3 sets of 15
Seated leg press: 140 pounds, 3 sets of 14
Crunches, 4 sets of 20
Back arches: 3 sets of 15
Yoga tree
Bicep curls: 35 pound bar, 3 sets of 15. Leaning against the wall not only supports the lower back, as the trainer said, it stops me from "cheating" and thus makes lifting 35 pounds more difficult.
Lateral raise: This means holding weights in each hand, and taking them out to the side, raising the arms to shoulder level, then bringing them together in front of me, down, and repeat. Meanwhile, bend the knees slightly, buttocks back, tighten abs, relax shoulders, and don't lock elbows either. My forearms were quite sore later in the evening. I dd two sets of 15 of these, with five-pound weights in each hand.
Stretches
After exercising, I went over to Amy's Bread for a light supper. I got their last brie-and-apple sandwich, which was on a wholegrain walnut bread this time, and had it, toasted, with a cup of tea, then filled in the cracks with a rosemary roll.
Then I went down to the Village for a quick stint as a psych guinea-pig. The whole thing took about 15 minutes, including reading and signing a standardized consent form. I was asked a few demographic questions, including when my family on each side came to the US and what languages I speak; then to think about my family and friends and what they expect of me without writing anything, followed by quickly putting down a bunch of self-descriptions. Then I got to answer questions in a scenario that felt very realistic: person needs directions to a store that is having a going-out-of-business sale, but the friend she asks says "later" because she's reading an exciting book. I could easily see myself as being said friend.
At the end, I had a choice of a $5 payment then, or a lottery for a 1-in-20 chance of $100 later. I took the lottery, and asked the experimenter how many people did each. About half.
By then it was sleeting, so I took a crosstown bus two blocks and the #1 train one stop, instead of walking to Rose's Turn.
Rose's was almost empty when I got there, so I sat down in about our usual spot, and wrote some diary-type stuff (not for this journal) and listened to the piano player until![[livejournal.com profile]](https://www.dreamwidth.org/img/external/lj-userinfo.gif)
roadnotes arrived. We talked, sang, and listened, and gradually more friends showed up: eleanor, fangorn, lawnrrd, and the delightfully weird Chuck Hancock (on sax and flute). Much Beatles, much Chicago, random other music, and I sang along to what I knew, as did plenty of other people. Roadnotes and I got to talking a little with a woman behind us, who was sitting alone and waiting for a friend. She asked if we were together, and I explained that we're not together in that sense, but we've known each other since 1975. She said we looked like good friends--which we do and are, and I had been rubbing Roadnotes's hair and back on and off. I eventually left because I was having trouble keeping my eyes open, and the nice woman behind us (whose name I have lost--Roadnotes, if you remember, please tell me) asked if I was leaving, and leaned over to kiss me on the cheek. I walked out smiling and took the train home.
By about 181st Street, I was cold and unhappy (the train is still underground at that point, so I think it was me more than the ambient temperature). I developed a headache and had some trouble falling asleep despite two aspirin: maybe I should't drink alcohol two nights in the same week? A nasty holding-still-in-the-dark-doesn't-help sort of pain. Fortunately, it was gone when I woke up this morning.
Hip adduction, took the weight down to 100 pounds: 15. 13. 15
Hip abduction, down 5 to 90 pounds: 15, 12
Cardio, 33 minutes, top heart rate 151
Adjustable row: 100 pounds, 3 sets of 15
Bench press: 50 pounds, 12, 11, 8+3 (I don't usually do those in that order, or right together, but the bench press setups weren't available when I got into the weight room.)
Seated leg curl: 75 pounds, 3 sets of 15
Triceps pull-down: 30 pounds, 3 sets of 15
Seated leg press: 140 pounds, 3 sets of 14
Crunches, 4 sets of 20
Back arches: 3 sets of 15
Yoga tree
Bicep curls: 35 pound bar, 3 sets of 15. Leaning against the wall not only supports the lower back, as the trainer said, it stops me from "cheating" and thus makes lifting 35 pounds more difficult.
Lateral raise: This means holding weights in each hand, and taking them out to the side, raising the arms to shoulder level, then bringing them together in front of me, down, and repeat. Meanwhile, bend the knees slightly, buttocks back, tighten abs, relax shoulders, and don't lock elbows either. My forearms were quite sore later in the evening. I dd two sets of 15 of these, with five-pound weights in each hand.
Stretches
After exercising, I went over to Amy's Bread for a light supper. I got their last brie-and-apple sandwich, which was on a wholegrain walnut bread this time, and had it, toasted, with a cup of tea, then filled in the cracks with a rosemary roll.
Then I went down to the Village for a quick stint as a psych guinea-pig. The whole thing took about 15 minutes, including reading and signing a standardized consent form. I was asked a few demographic questions, including when my family on each side came to the US and what languages I speak; then to think about my family and friends and what they expect of me without writing anything, followed by quickly putting down a bunch of self-descriptions. Then I got to answer questions in a scenario that felt very realistic: person needs directions to a store that is having a going-out-of-business sale, but the friend she asks says "later" because she's reading an exciting book. I could easily see myself as being said friend.
At the end, I had a choice of a $5 payment then, or a lottery for a 1-in-20 chance of $100 later. I took the lottery, and asked the experimenter how many people did each. About half.
By then it was sleeting, so I took a crosstown bus two blocks and the #1 train one stop, instead of walking to Rose's Turn.
Rose's was almost empty when I got there, so I sat down in about our usual spot, and wrote some diary-type stuff (not for this journal) and listened to the piano player until
roadnotes arrived. We talked, sang, and listened, and gradually more friends showed up: eleanor, fangorn, lawnrrd, and the delightfully weird Chuck Hancock (on sax and flute). Much Beatles, much Chicago, random other music, and I sang along to what I knew, as did plenty of other people. Roadnotes and I got to talking a little with a woman behind us, who was sitting alone and waiting for a friend. She asked if we were together, and I explained that we're not together in that sense, but we've known each other since 1975. She said we looked like good friends--which we do and are, and I had been rubbing Roadnotes's hair and back on and off. I eventually left because I was having trouble keeping my eyes open, and the nice woman behind us (whose name I have lost--Roadnotes, if you remember, please tell me) asked if I was leaving, and leaned over to kiss me on the cheek. I walked out smiling and took the train home.By about 181st Street, I was cold and unhappy (the train is still underground at that point, so I think it was me more than the ambient temperature). I developed a headache and had some trouble falling asleep despite two aspirin: maybe I should't drink alcohol two nights in the same week? A nasty holding-still-in-the-dark-doesn't-help sort of pain. Fortunately, it was gone when I woke up this morning.