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I had a good workout today. This one was shaped by my desire to go easy on some sore muscles and joints, especially my left wrist:
Cardio, 7 minutes of warmup, top heart rate 149
Calf machine, 75 pounds, 3 sets of 12
Leg press, 240 pounds, 2 sets of 12 (This is the most weight I've done with the plate-loaded leg press, as distinct from the Nautilus resistance machine: I'm pleased.)
Leg curl, 100 pounds, 12; single legs, 45 pounds, 8 reps each leg (this was awkward because I had to move the leg not being exercised out of the way. If I try this again, I may try putting both legs above the bar as usual, but only pressing with one)
Wrist curl, 35 pounds, 12; 25 pounds, 2 sets of 15
Triceps pulldown, 45 pounds, 3 sets of 15
While I was doing the triceps pulldowns, one of the trainers came along and praised me for pushing myself this morning. I suspect that was because it was Christmas, and maybe also because getting there in the morning seems to signal dedication to some people. In my case, it's because I know that I won't make a special trip to the gym if I don't do it in the morning: I exercise either when I'm out for other reasons, or in the morning. I answered him in terms of having not gotten there yesterday (as I'd meant to), and we discussed possible exercises I can do while I'm away and don't have access to a gym. Somehow, I doubt I'm going to take his suggestion of push-ups.
Crunches, 4 sets of 20. I had trouble finishing the fourth set, which is unusual: it's a long time since I used to lie on the mat and get through three sets of 15 by muttering "I hate crunches" to myself.
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}. Fairly good balance this time: I did most of these with the resting foot above the knee, arms in, or both.
2 Xpressline machines: Overhead press, 50 pounds, 8 reps
"Vertical chest" [press], 45 pounds, 12
Bicep curls, 40-pound bar, 2 sets of 15; 35-pound bar, 15
Lateral raise: 7.5 pounds each hand, just up to the side and back down, 15. Then, 5 pounds each hand, up, in to center, and down, 2 sets of 15.
Stretches
I needed this: I'd gotten grumpy and fidgety for lack of exercise by yesterday evening. After exercising, I went down to Chinatown for lunch: with Christmas falling on a Saturday, it was the only neighborhood where I was confident of finding much open. As I did: a few stores were closed, and nothing was as crowded as usual. But I went to my regular post-gym lunch place, and had a plate of rice cakes [a.k.a. New Year's cake] with shrimp and shredded cabbage. Then I walked around a little, and got scallions, onions, and shrimp to cook for tonight's supper.
Cardio, 7 minutes of warmup, top heart rate 149
Calf machine, 75 pounds, 3 sets of 12
Leg press, 240 pounds, 2 sets of 12 (This is the most weight I've done with the plate-loaded leg press, as distinct from the Nautilus resistance machine: I'm pleased.)
Leg curl, 100 pounds, 12; single legs, 45 pounds, 8 reps each leg (this was awkward because I had to move the leg not being exercised out of the way. If I try this again, I may try putting both legs above the bar as usual, but only pressing with one)
Wrist curl, 35 pounds, 12; 25 pounds, 2 sets of 15
Triceps pulldown, 45 pounds, 3 sets of 15
While I was doing the triceps pulldowns, one of the trainers came along and praised me for pushing myself this morning. I suspect that was because it was Christmas, and maybe also because getting there in the morning seems to signal dedication to some people. In my case, it's because I know that I won't make a special trip to the gym if I don't do it in the morning: I exercise either when I'm out for other reasons, or in the morning. I answered him in terms of having not gotten there yesterday (as I'd meant to), and we discussed possible exercises I can do while I'm away and don't have access to a gym. Somehow, I doubt I'm going to take his suggestion of push-ups.
Crunches, 4 sets of 20. I had trouble finishing the fourth set, which is unusual: it's a long time since I used to lie on the mat and get through three sets of 15 by muttering "I hate crunches" to myself.
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}. Fairly good balance this time: I did most of these with the resting foot above the knee, arms in, or both.
2 Xpressline machines: Overhead press, 50 pounds, 8 reps
"Vertical chest" [press], 45 pounds, 12
Bicep curls, 40-pound bar, 2 sets of 15; 35-pound bar, 15
Lateral raise: 7.5 pounds each hand, just up to the side and back down, 15. Then, 5 pounds each hand, up, in to center, and down, 2 sets of 15.
Stretches
I needed this: I'd gotten grumpy and fidgety for lack of exercise by yesterday evening. After exercising, I went down to Chinatown for lunch: with Christmas falling on a Saturday, it was the only neighborhood where I was confident of finding much open. As I did: a few stores were closed, and nothing was as crowded as usual. But I went to my regular post-gym lunch place, and had a plate of rice cakes [a.k.a. New Year's cake] with shrimp and shredded cabbage. Then I walked around a little, and got scallions, onions, and shrimp to cook for tonight's supper.