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Seriously. I won't claim to be entirely relaxed, but a good session in the gym helped my mood.
Cardio, 15 minutes, top heart rate 137.
Chest press, 75 pounds, 10, 8
Calf lift, 75 pounds, 13, 13, 11
Seated leg curl, 90 pounds, 10; 80 pounds, 12.
Adjustable row, 80 pounds, 2 sets of 15. I was careful with form this time, pulling so my elbows were further back than my torso, rather than leaning back when I pulled; two sets done properly will do my back more good than three done carelessly.
Tricep pulldown, 50 pounds, 15, 13. The device I was using had only ten-pound increments, so I didn't try a third set at 45.
Leg press, 280 pounds, 3 sets of 15.
Balance ~fly, 50 pounds, total of 4 sets of 15, alternating which leg forward
Crunches, 3 sets of 30
Back arch, 3 sets of 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds per hand, 2 sets of 15; 2.5 pounds/hand, 15
Hip adduction, 110 pounds, 13, 7. (Someone else was using the abduction machine)
Bicep curls, 30-pound bar, 3 sets of 20
Wrist curls using free weights, 7.5 pounds per hand, 15. My left upper arm was hurting by the end of the set, so I stopped there. Maybe try this not right after bicep curls next time, or go back to the resistance machine and bar-shaped handle.
Stretches
Cardio, 15 minutes, top heart rate 137.
Chest press, 75 pounds, 10, 8
Calf lift, 75 pounds, 13, 13, 11
Seated leg curl, 90 pounds, 10; 80 pounds, 12.
Adjustable row, 80 pounds, 2 sets of 15. I was careful with form this time, pulling so my elbows were further back than my torso, rather than leaning back when I pulled; two sets done properly will do my back more good than three done carelessly.
Tricep pulldown, 50 pounds, 15, 13. The device I was using had only ten-pound increments, so I didn't try a third set at 45.
Leg press, 280 pounds, 3 sets of 15.
Balance ~fly, 50 pounds, total of 4 sets of 15, alternating which leg forward
Crunches, 3 sets of 30
Back arch, 3 sets of 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds per hand, 2 sets of 15; 2.5 pounds/hand, 15
Hip adduction, 110 pounds, 13, 7. (Someone else was using the abduction machine)
Bicep curls, 30-pound bar, 3 sets of 20
Wrist curls using free weights, 7.5 pounds per hand, 15. My left upper arm was hurting by the end of the set, so I stopped there. Maybe try this not right after bicep curls next time, or go back to the resistance machine and bar-shaped handle.
Stretches
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