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I got to the gym about 5:20, and they don't do Xpressline until 6:00, so I did some other exercises first. Good to be back. (I had a hiatus because I was in Montreal, and then spent last week and weekend settling into this (temp) job and trying to catch up on my sleep.)
Cardio, 12 minutes, top heart rate 145. I was chugging along well, but cardio is boring and I'd forgotten my water bottle.
Calf machine, 75 pounds, 13, 12, 10. (Second set I stopped at 12 because the machine was slippery with sweat; the third at 10 because it felt like an incipient cramp.)
Adjustable row, 100 pounds, 3 sets of 15
Wrist curl, 30 pounds, 2 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}, good balance on both sides
Xpressline.
I took the leg press up to 390 pounds, and did 12 reps, though with a bit of difficulty. This is a goal met: I wanted to be doing twice my body weight on that machine. (I'm also well over my body weight on the plate-loaded leg press machine in the weight room.)
No change to the other weights or settings. 12 reps on most, only 9 on the leg extension, which comes right after the leg press, and 11 on the lat pulldown. I suspect it would be sensible to work on the leg curls and/or extensions rather than the leg press for a while: that one comes first, so it's easy to push there and then not have the energy to increase other things.
Stretches.
Cardio, 12 minutes, top heart rate 145. I was chugging along well, but cardio is boring and I'd forgotten my water bottle.
Calf machine, 75 pounds, 13, 12, 10. (Second set I stopped at 12 because the machine was slippery with sweat; the third at 10 because it felt like an incipient cramp.)
Adjustable row, 100 pounds, 3 sets of 15
Wrist curl, 30 pounds, 2 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}, good balance on both sides
Xpressline.
I took the leg press up to 390 pounds, and did 12 reps, though with a bit of difficulty. This is a goal met: I wanted to be doing twice my body weight on that machine. (I'm also well over my body weight on the plate-loaded leg press machine in the weight room.)
No change to the other weights or settings. 12 reps on most, only 9 on the leg extension, which comes right after the leg press, and 11 on the lat pulldown. I suspect it would be sensible to work on the leg curls and/or extensions rather than the leg press for a while: that one comes first, so it's easy to push there and then not have the energy to increase other things.
Stretches.