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I went to the gym yesterday, between assorted errands and the NY Review of SF meeting.
Cardio, 10:30, heart rate 129 both times I checked it.
Calf machine, 82.5 pounds, 12, 10; 80 pounds, 12
Leg press, 250 pounds, 3 sets of 12 (!)
Wrist curls, 30 pounds, 3 sets of 15
Tricep pulldown, 45 pounds, 3 sets of 15
Leg curl, 95 pounds, 15; 90 pounds, 11 (sigh)
Adjustable row, 80 pounds, 3 sets of 15
Back arch/lift with physio ball, 3 sets of 15. This has the advantage that my shoulders don't move, which they do in crunches.
Stretches
Cardio, 10:30, heart rate 129 both times I checked it.
Calf machine, 82.5 pounds, 12, 10; 80 pounds, 12
Leg press, 250 pounds, 3 sets of 12 (!)
Wrist curls, 30 pounds, 3 sets of 15
Tricep pulldown, 45 pounds, 3 sets of 15
Leg curl, 95 pounds, 15; 90 pounds, 11 (sigh)
Adjustable row, 80 pounds, 3 sets of 15
Back arch/lift with physio ball, 3 sets of 15. This has the advantage that my shoulders don't move, which they do in crunches.
Stretches