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It has been a long week, and I was very tired by this morning. (I was very tired yesterday, and then had trouble getting to sleep.) But I got some useful things done at work today--as reflected in my earlier email post--and went to the gym at the end of the day.
Cardio, 20 minutes plus 2 cooldown, top heart rate 152. I did the "random hill" program again, instead of just setting the level on "manual" and occasionally raising or lowering it slightly, which has been my pattern for the last year or two. Somehow, this translated into a larger distance covered in the same time. (4.99 instead of about 3.7--I don't know whether those are miles or kilometers, but the ratio is the same either way.)
Leg press, 220 pounds, 2 sets of 15 (not having done any last time--the hip has been feeling fine since Tuesday)
Chest press, 65 pounds, 12
Calf raise, 80 pounds, 15; 70 pounds, 2 sets of 15
Adjustable row, 70 pounds, 2 sets of 15
Balance ~fly, 55 pounds, 15 with each leg forward; 50 pounds, 12 with each leg forward
The rotator cuff strengthening exercise, reaching across the body, 35 pounds, 15 with each hand
Crunches, 2 sets of 30
Back arches, 14 (still trying to be careful with the hip)
Tree, 5 sets of {3 on each leg}
Balance lateral raise, 2.5 pounds each hand, 2 sets of 15
Biceps curls, 10 pounds each hand, 2 sets of 20
Stretches
Cardio, 20 minutes plus 2 cooldown, top heart rate 152. I did the "random hill" program again, instead of just setting the level on "manual" and occasionally raising or lowering it slightly, which has been my pattern for the last year or two. Somehow, this translated into a larger distance covered in the same time. (4.99 instead of about 3.7--I don't know whether those are miles or kilometers, but the ratio is the same either way.)
Leg press, 220 pounds, 2 sets of 15 (not having done any last time--the hip has been feeling fine since Tuesday)
Chest press, 65 pounds, 12
Calf raise, 80 pounds, 15; 70 pounds, 2 sets of 15
Adjustable row, 70 pounds, 2 sets of 15
Balance ~fly, 55 pounds, 15 with each leg forward; 50 pounds, 12 with each leg forward
The rotator cuff strengthening exercise, reaching across the body, 35 pounds, 15 with each hand
Crunches, 2 sets of 30
Back arches, 14 (still trying to be careful with the hip)
Tree, 5 sets of {3 on each leg}
Balance lateral raise, 2.5 pounds each hand, 2 sets of 15
Biceps curls, 10 pounds each hand, 2 sets of 20
Stretches
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