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I stopped off at Burlington Coat Factory on my way to the gym, and now have a down vest that I can wear under my wool coat. That combination should be fine even for the cold end of Montreal weather.
It was a good, thorough workout. I expect the gym to be more crowded the next time I'm in there (plan is for Jan. 6), given that this is an off-week for a lot of things and that a lot of people go "Yowza! January! Must do healthy things!" (which is fine, though few of them continue through March and May and November). In the interim, I'll be settling for walking, stairs, and maybe my mat work while I'm in Montreal.
Cardio, 18 minutes, top heart rate 142
Vertical chest press, 60 pounds, 2 sets of 12
Calf machine, 75 pounds, 3 sets of 13 (all three sets at the higher weight this time)
Adjustable row, 90 pounds, 3 sets of 15 (better than the last couple of times)
Seated leg press, 280 pounds, 2 sets of 13; 250 pounds, 13
Wrist curls, 30 pounds, 3 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}
Bicep curls, 25-pound bar, 3 sets of 20. This on my physical therapist's advice--when I was there yesterday, with my biceps still sore, he advised me to do 1/2 to 3/4 of the weight I'd been using, and increase the number of repetitions.
Lateral raise, 5 pounds left hand, 2 pounds right, 2 sets of 15 (see above, though only a small decrease in weight on this one)
Hip abduction, 85 pounds, 13, 9+2
Hip adduction, 100 pounds, 13, 12
Stretches
It was a good, thorough workout. I expect the gym to be more crowded the next time I'm in there (plan is for Jan. 6), given that this is an off-week for a lot of things and that a lot of people go "Yowza! January! Must do healthy things!" (which is fine, though few of them continue through March and May and November). In the interim, I'll be settling for walking, stairs, and maybe my mat work while I'm in Montreal.
Cardio, 18 minutes, top heart rate 142
Vertical chest press, 60 pounds, 2 sets of 12
Calf machine, 75 pounds, 3 sets of 13 (all three sets at the higher weight this time)
Adjustable row, 90 pounds, 3 sets of 15 (better than the last couple of times)
Seated leg press, 280 pounds, 2 sets of 13; 250 pounds, 13
Wrist curls, 30 pounds, 3 sets of 15
Crunches, 4 sets of 20
Back arches, 3 sets of 17
Tree, 4 sets of {2 on each leg}
Bicep curls, 25-pound bar, 3 sets of 20. This on my physical therapist's advice--when I was there yesterday, with my biceps still sore, he advised me to do 1/2 to 3/4 of the weight I'd been using, and increase the number of repetitions.
Lateral raise, 5 pounds left hand, 2 pounds right, 2 sets of 15 (see above, though only a small decrease in weight on this one)
Hip abduction, 85 pounds, 13, 9+2
Hip adduction, 100 pounds, 13, 12
Stretches
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