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I decided to take a little more time than usual for a weeknight workout, and started with 20 minutes of cardio instead of just five or six minutes' warmup.
Then I went to do the Xpressline. While I waited for the trainer, who was helping someone who was, I think, doing it for the first time, I took the opportunity to jot down the weight numbers from Monday, so I can update my records here. Then I handed the card to the trainer, who set up the first few machines for me and went back to help the other woman.
While I was on the first machine, someone wandered over and jumped onto the one I'd be using next. Elliot, the trainer, saw him, came over and explained about Xpressline and that he couldn't use that equipment right now, then went back to the other end of the line. I did my 12 reps on the leg press (to which Elliot had added an extra five pounds--he's the trainer who, a few weeks back, looked at my card and increased the weights on everything because I'd been consistently completing 12 reps), and sat down on the leg extension machine.
My left knee was complaining a little, but I persevered. Eight reps, a moment's pause, three more. Then I said "I can do one more," and proved it. (There's definitely a Little Engine That Could aspect to solo exercise.) I got off the machine, looked at the setting, and shouted "You're a crazy man, Elliot!" It was at 80 pounds, and I'd done 65 last time. As he came over, I added that I was crazy too, because I'd done 12 reps at that weight.
Only he wasn't crazy, only careless or distracted: 80 pounds is what the person who'd jumped in had wanted to use, and neither Elliot nor I had bothered to check the weight afterwards.
The rest of the workout went well, in a more normal way: it being slow, Elliot had time to watch what I was doing and see that I was doing it well. He praised my form on the lat pulldown machine (on which I asked for a five-pound increase, by that point in a devil-may-care mood). When I finished doing bicep curls and started to stretch, he asked if my wrists were okay. I said yes, this was a biceps stretch, and showed him what I was doing. He imitated me, and thanked me for teaching him something.
I'm feeling damned good about this--I can handle the weights, my form is good, and I taught my trainer something (a stretch taught to me by someone who worked at that gym years ago, the first time I did bicep curls).
After Xpressline, I did my usual crunches, back arches, yoga balancing exercise, and stretches.
My hamstrings are not happy right now, however.
Numbers:
Cardio, 20:02, top heart rate 150.
Seated leg press, 355 pounds, 12
Leg extension, 80 pounds, 12
Seated leg curl, 105 pounds, 12
Lat pulldown, 105 pounds, 10
Overhead press, 40 pounds, 12.
Vertical chest press, 55 pounds, 12.
Biceps, 40 pounds, 11
Triceps, 50 pounds, 12
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}--Balance not as good as the last few times
Stretches
Then I went to do the Xpressline. While I waited for the trainer, who was helping someone who was, I think, doing it for the first time, I took the opportunity to jot down the weight numbers from Monday, so I can update my records here. Then I handed the card to the trainer, who set up the first few machines for me and went back to help the other woman.
While I was on the first machine, someone wandered over and jumped onto the one I'd be using next. Elliot, the trainer, saw him, came over and explained about Xpressline and that he couldn't use that equipment right now, then went back to the other end of the line. I did my 12 reps on the leg press (to which Elliot had added an extra five pounds--he's the trainer who, a few weeks back, looked at my card and increased the weights on everything because I'd been consistently completing 12 reps), and sat down on the leg extension machine.
My left knee was complaining a little, but I persevered. Eight reps, a moment's pause, three more. Then I said "I can do one more," and proved it. (There's definitely a Little Engine That Could aspect to solo exercise.) I got off the machine, looked at the setting, and shouted "You're a crazy man, Elliot!" It was at 80 pounds, and I'd done 65 last time. As he came over, I added that I was crazy too, because I'd done 12 reps at that weight.
Only he wasn't crazy, only careless or distracted: 80 pounds is what the person who'd jumped in had wanted to use, and neither Elliot nor I had bothered to check the weight afterwards.
The rest of the workout went well, in a more normal way: it being slow, Elliot had time to watch what I was doing and see that I was doing it well. He praised my form on the lat pulldown machine (on which I asked for a five-pound increase, by that point in a devil-may-care mood). When I finished doing bicep curls and started to stretch, he asked if my wrists were okay. I said yes, this was a biceps stretch, and showed him what I was doing. He imitated me, and thanked me for teaching him something.
I'm feeling damned good about this--I can handle the weights, my form is good, and I taught my trainer something (a stretch taught to me by someone who worked at that gym years ago, the first time I did bicep curls).
After Xpressline, I did my usual crunches, back arches, yoga balancing exercise, and stretches.
My hamstrings are not happy right now, however.
Numbers:
Cardio, 20:02, top heart rate 150.
Seated leg press, 355 pounds, 12
Leg extension, 80 pounds, 12
Seated leg curl, 105 pounds, 12
Lat pulldown, 105 pounds, 10
Overhead press, 40 pounds, 12.
Vertical chest press, 55 pounds, 12.
Biceps, 40 pounds, 11
Triceps, 50 pounds, 12
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}--Balance not as good as the last few times
Stretches