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I'm not quite at the level I want, in terms of weights or number of reps, but I'm getting closer. I'm being a bit gentle with my heel, still, and of course it takes a little while to get back where I was after even a minor layoff. I'm going to be in New York for all of June, so I won't be missing workouts for lack of access to my proper gym.
Cardio, 20 minutes, top heart rate 153
Chest press, 75 pounds, 10, 8
Tricep extension, 50 pounds, 10, 8
Seated calf raise, 75 pounds, 12, 10; 70 pounds, 9
Leg press, 300 pounds, 2 sets of 13; 285 pounds, 13
Adjustable row, 80 pounds, 3 sets of 15
Balance not-really-fly, 50 pounds, 15 with each leg forward
Crunches, 3 sets of 30
Back arches, 3 sets of 17
Yoga tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 3 sets of 15
Hip adduction, 110 pounds, 9. I was feeling the pressure on my right heel, even when I used the footrest that has the heel not in contact with anything but the atmosphere, so I stopped. I'd asked enough of that foot already, on things I either like more (leg press) or need more (crunches, tree).
Bicep curl, 30-pound bar, 3 sets of 20
Wrist curls, 35 pounds, 2 sets of 15
Stretches
Cardio, 20 minutes, top heart rate 153
Chest press, 75 pounds, 10, 8
Tricep extension, 50 pounds, 10, 8
Seated calf raise, 75 pounds, 12, 10; 70 pounds, 9
Leg press, 300 pounds, 2 sets of 13; 285 pounds, 13
Adjustable row, 80 pounds, 3 sets of 15
Balance not-really-fly, 50 pounds, 15 with each leg forward
Crunches, 3 sets of 30
Back arches, 3 sets of 17
Yoga tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 3 sets of 15
Hip adduction, 110 pounds, 9. I was feeling the pressure on my right heel, even when I used the footrest that has the heel not in contact with anything but the atmosphere, so I stopped. I'd asked enough of that foot already, on things I either like more (leg press) or need more (crunches, tree).
Bicep curl, 30-pound bar, 3 sets of 20
Wrist curls, 35 pounds, 2 sets of 15
Stretches