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Today we got all the pages copied and sent out early (there were far fewer of them) and my boss said I could leave early, since there was nothing that needed doing. This enabled me to go to the gym and do most of my workout before it got crowded.
Cardio, 20 minutes, top heart rate 141
Calf machine, 70 pounds, 13, 13, 12
Leg press, 250 pounds, 2 sets of 12
Vertical chest press, 50 pounds, 2 sets of 15 [another advantage of being there earlier--that machine is reserved for the Xpressline from 6-8 p.m.]
Tricep pulldown, 45 pounds, 2 sets of 15; 35 pounds, 15 [I had trouble finishing the second set, hence the ten-pound drop]
Wrist curls, 30 pounds, 3 sets of 15
Adjustable row, 90 pounds, 15; 80 pounds, 2 sets of 15
Hip adduction, 75 pounds, 2 sets of 20. My right hip was bothering me a few days ago, so I decided a lower-than-usual weight on this might be beneficial; taking the weight down is why sets of 20 worked.
Seated leg curl, 95 pounds, 2 sets of 13. Earlier in the workout, I'd asked one of the trainers to show me a "prone leg curl" machine, and when I concluded quickly that I didn't like the way it felt, she commented that "it's not very comfortable," so it's not just me--maybe it's only good for tall people. So I went back to a machine I'd used before.
Bicep curl, 30-pound bar, 3 sets of 15
Lateral raise, left arm only, 5 pounds, 2 sets of 15. More difficult than it had been, but I haven't done that exercise in a while, and I'm only doing the exercises with the elastic for the right shoulder.
Back arch, 17 (Crunches and menstrual cramps are not compatible.)
Stretches
Cardio, 20 minutes, top heart rate 141
Calf machine, 70 pounds, 13, 13, 12
Leg press, 250 pounds, 2 sets of 12
Vertical chest press, 50 pounds, 2 sets of 15 [another advantage of being there earlier--that machine is reserved for the Xpressline from 6-8 p.m.]
Tricep pulldown, 45 pounds, 2 sets of 15; 35 pounds, 15 [I had trouble finishing the second set, hence the ten-pound drop]
Wrist curls, 30 pounds, 3 sets of 15
Adjustable row, 90 pounds, 15; 80 pounds, 2 sets of 15
Hip adduction, 75 pounds, 2 sets of 20. My right hip was bothering me a few days ago, so I decided a lower-than-usual weight on this might be beneficial; taking the weight down is why sets of 20 worked.
Seated leg curl, 95 pounds, 2 sets of 13. Earlier in the workout, I'd asked one of the trainers to show me a "prone leg curl" machine, and when I concluded quickly that I didn't like the way it felt, she commented that "it's not very comfortable," so it's not just me--maybe it's only good for tall people. So I went back to a machine I'd used before.
Bicep curl, 30-pound bar, 3 sets of 15
Lateral raise, left arm only, 5 pounds, 2 sets of 15. More difficult than it had been, but I haven't done that exercise in a while, and I'm only doing the exercises with the elastic for the right shoulder.
Back arch, 17 (Crunches and menstrual cramps are not compatible.)
Stretches