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A slightly odd-shaped workout, because I overused my shoulder vacuuming the cat scrubbing a floor, and then bruised a finger by walking into a cabinet door, so I was being careful about upper-body stuff. I got a fair amount done, though: not as many reps on most things, but a good variety. Go strong me!
It felt as though I might have overdone things by the end, despite some care, and my left hand (forward of the wrist) is not thrilled about my typing this, some hours later.
Cardio, 22 minutes (plus 1:30 cooldown), top heart rate 146
Chest press, 75 pounds, 7; 65 pounds, 6. I really expected ten-twelve at the lower weight.
Leg press, going way down, 110 pounds, 12; 100 pounds, 10. Stopped because I felt I wasn't getting far enough down (i.e., knees bent far enough) with the last rep.
Adjustable row, 70 pounds, 15, 5. The back of my left hand (midway between wrist and fingers) hurt, so I stopped. Might be connected to banging that hand on the cabinet last night.
This seemed like a good time to rest as many joints as possible, so:
Crunches, 3 sets of 30
Back arches, 3 sets of 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 3 sets of 15. I did the first set with the up-to-side, down, up-in-front, down style the trainer showed me when he taught me this exercise (stand on dome while doing lateral raises), and the other two with the up-to-side, across-to-front-of-body, back down style I'd previously been doing for lateral raises. Not sure it makes any difference to the results; this was more a whim than something thought out.
Hip adduction, 110 pound, 13, 11
Hip abduction, 90 pounds, 2 sets of 13
At this point I did the calf stretches prescribed by the podiatrist. I normally do them before the cardio on days I go to the gym [and using a wall in the park most other nice mornings], but my right knee had hurt when I tried that, so I let it go. Most of the way through the workout, I spotted a suitable location (other than the dressing room), next to the windows in one of the stretching areas, and decided to try it, and they went just fine.
Bicep curl, 25-pound bar, 25 (still being careful of the left wrist/hand, hence only one set)
Calf raise, 80 pounds, 13, 10; 75 pounds, 13
~Fly, 50 pounds, 15 with each leg forward
Tricep pulldown, 45 pounds, 15, 15, 10
Stretches
It felt as though I might have overdone things by the end, despite some care, and my left hand (forward of the wrist) is not thrilled about my typing this, some hours later.
Cardio, 22 minutes (plus 1:30 cooldown), top heart rate 146
Chest press, 75 pounds, 7; 65 pounds, 6. I really expected ten-twelve at the lower weight.
Leg press, going way down, 110 pounds, 12; 100 pounds, 10. Stopped because I felt I wasn't getting far enough down (i.e., knees bent far enough) with the last rep.
Adjustable row, 70 pounds, 15, 5. The back of my left hand (midway between wrist and fingers) hurt, so I stopped. Might be connected to banging that hand on the cabinet last night.
This seemed like a good time to rest as many joints as possible, so:
Crunches, 3 sets of 30
Back arches, 3 sets of 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 3 sets of 15. I did the first set with the up-to-side, down, up-in-front, down style the trainer showed me when he taught me this exercise (stand on dome while doing lateral raises), and the other two with the up-to-side, across-to-front-of-body, back down style I'd previously been doing for lateral raises. Not sure it makes any difference to the results; this was more a whim than something thought out.
Hip adduction, 110 pound, 13, 11
Hip abduction, 90 pounds, 2 sets of 13
At this point I did the calf stretches prescribed by the podiatrist. I normally do them before the cardio on days I go to the gym [and using a wall in the park most other nice mornings], but my right knee had hurt when I tried that, so I let it go. Most of the way through the workout, I spotted a suitable location (other than the dressing room), next to the windows in one of the stretching areas, and decided to try it, and they went just fine.
Bicep curl, 25-pound bar, 25 (still being careful of the left wrist/hand, hence only one set)
Calf raise, 80 pounds, 13, 10; 75 pounds, 13
~Fly, 50 pounds, 15 with each leg forward
Tricep pulldown, 45 pounds, 15, 15, 10
Stretches