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I have been to the gym, done cardio and lifted weights and such, and am feeling much better than I had in the previous day or so. I suspect I will have some sore muscles in the morning, but it's well worth it.
The problem with scheduling twice a week is that it's easy for that to slip to once a week or less. But I don't have time for 3 a week, not and the rest of my life, with the workouts I like doing. And I can't do the gym's quick workout, because it involves things that would be bad for my right shoulder. The solution is as obvious as it seems to be difficult: actually stick to the two-a-week schedule.
Cardio, 20 minutes, top heart rate 142
Calf machine, 70 pounds, 12, 9; 60 pounds, 12
Leg press, 250 pounds, 3 sets of 12
Tricep pulldown, 40 pounds, 2 sets of 15; 50 pounds, 6 (That was two sets at a weight I knew I could handle, then increase it and see how many I could do.)
Crunches, 4 sets of 20
Back arch, 3 sets of 17
Tree, 4 sets of {2 on each leg}
Adjustable row, 90 pounds, 2 sets of 15; 80 pounds, 15
Leg extension, 60 pounds, 10
Chest press, using a "Technogym" machine, one new to me, 35 pounds, 2 sets of 12
Bicep curl, 35 pounds, 2 sets of 15
Lateral raise, 5 pounds in left hand, 2.5 pounds in right, 2 sets of 15
Stretches
The problem with scheduling twice a week is that it's easy for that to slip to once a week or less. But I don't have time for 3 a week, not and the rest of my life, with the workouts I like doing. And I can't do the gym's quick workout, because it involves things that would be bad for my right shoulder. The solution is as obvious as it seems to be difficult: actually stick to the two-a-week schedule.
Cardio, 20 minutes, top heart rate 142
Calf machine, 70 pounds, 12, 9; 60 pounds, 12
Leg press, 250 pounds, 3 sets of 12
Tricep pulldown, 40 pounds, 2 sets of 15; 50 pounds, 6 (That was two sets at a weight I knew I could handle, then increase it and see how many I could do.)
Crunches, 4 sets of 20
Back arch, 3 sets of 17
Tree, 4 sets of {2 on each leg}
Adjustable row, 90 pounds, 2 sets of 15; 80 pounds, 15
Leg extension, 60 pounds, 10
Chest press, using a "Technogym" machine, one new to me, 35 pounds, 2 sets of 12
Bicep curl, 35 pounds, 2 sets of 15
Lateral raise, 5 pounds in left hand, 2.5 pounds in right, 2 sets of 15
Stretches
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