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I had a good workout this morning, and a routine dental visit (just a cleaning) after lunch. The dentist is still trying to convince me to get the kind of electric toothbrush that sits on a charging station plugged into the wall, instead of a battery-powered one. He did say that there's nothing wrong with my teeth, so I'm not likely to spend the money (and find the spare room on a flat surface) this time either.
Cardio, 22 minutes, plus 1:20 of cooldown. Top heart rate 162. I'm impressed with myself for making it to the full 22 minutes, since I ran out of newspaper around 18.
Chest press, 70 pounds, 2 sets of 10
Calf raise, 80 pounds, 13, 10; 70 pounds, 13 (down a little from last time, I guess I won't be getting it to sets of 15 right away)
Leg press, 320 pounds, 2 sets of 13
Leg press, way down/knees bent deeply, 110 pounds, 12 (the note here says "not quite all the way down--maybe don't push to the limit at the high weight first?"
~Fly, 50 pounds, 15 with each leg forward. I did this one with the machine arms set lower and wider; next time, try them wide, but the height adjustment back up to the hole marked 6 (instead of 7)
Crunches, 3 sets of 30
Back arch, 3 sets of 17
Tree, 4 sets of {3 on each side}
Balance lateral raise, 5 pounds each hand, 3 sets of 15, balanced well
Bicep curl, 25-pound bar, 3 sets of 20. By the end of the third, my lower back was feeling a little sore, so I did a quick set of the lower back stretches on the stretch machine I use after my workouts.
Hip adduction, 110 pounds, 13, 11
Hip abduction, 90 pounds, 13, 11
Tricep pulldown, 45 pounds, 2 sets of 15 (The left elbow is still feeling a bit tender; I realized in doing the calf stretches this morning that I've been tending to straighten my arms all the way during those. I noticed in the course of not doing that this time, but having them bent slightly at the elbows.)
Stretches
Cardio, 22 minutes, plus 1:20 of cooldown. Top heart rate 162. I'm impressed with myself for making it to the full 22 minutes, since I ran out of newspaper around 18.
Chest press, 70 pounds, 2 sets of 10
Calf raise, 80 pounds, 13, 10; 70 pounds, 13 (down a little from last time, I guess I won't be getting it to sets of 15 right away)
Leg press, 320 pounds, 2 sets of 13
Leg press, way down/knees bent deeply, 110 pounds, 12 (the note here says "not quite all the way down--maybe don't push to the limit at the high weight first?"
~Fly, 50 pounds, 15 with each leg forward. I did this one with the machine arms set lower and wider; next time, try them wide, but the height adjustment back up to the hole marked 6 (instead of 7)
Crunches, 3 sets of 30
Back arch, 3 sets of 17
Tree, 4 sets of {3 on each side}
Balance lateral raise, 5 pounds each hand, 3 sets of 15, balanced well
Bicep curl, 25-pound bar, 3 sets of 20. By the end of the third, my lower back was feeling a little sore, so I did a quick set of the lower back stretches on the stretch machine I use after my workouts.
Hip adduction, 110 pounds, 13, 11
Hip abduction, 90 pounds, 13, 11
Tricep pulldown, 45 pounds, 2 sets of 15 (The left elbow is still feeling a bit tender; I realized in doing the calf stretches this morning that I've been tending to straighten my arms all the way during those. I noticed in the course of not doing that this time, but having them bent slightly at the elbows.)
Stretches
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