A decent workout

[redbird]

Back to the gym, after a week away. Carrying heavy objects for adrian_turtle on Sunday and walking around and over Inwood Hill Park on Tuesday doesn't quite make up for not getting to the gym on Monday, but it helped, I think. This was one of those workouts where, partway through, I start thinking "well, I could always stop now, and come back tomorrow"; usually I keep going, as today, and occasionally I stop and don't return the next day.

Addendum, 10:43 p.m. The heel stretches were a bit more difficult this evening; I don't know if this has to do with them being the first time I've done them after a workout, and specifically after doing lots of leg presses and calf lifts.

Cardio, 19 minutes, top heart rate 160. Excellent heart rate, but I was out of newspaper and the World Cup final isn't until Sunday.
Chest press, 75 pounds, 10; 70 pounds, 8
Seated calf raise, 75 pounds, 12, 10; 65 pounds, 12
Adjustable row, 80 pounds, 3 sets of 15
Leg press, 280 pounds, 3 sets of 15. I'd been thinking of going up to 290 today, before I did the calf raise.
Tricep pulldown, standing on a foam square to exercise balance a little: 50 pounds, 15, 9; 40 pounds, 12

Crunches, 3 sets of 30
Back arches, 3 sets of 17
Tree, 4 sets of {3 on each side}
Lateral raise on balance dome, 5 pounds each hand, 2 sets of 15. Slipped a couple of times early in the first set, while getting settled in (the right foot was tender, which made it more difficult)

Bicep curl, 30-pound bar, 3 sets of 20
Wrist curl, 40 pounds, 6. Decided 35 pounds would be more appropriate, though I was managing at 40 (not pushing weight for its own sake here): 35 pounds, 9, 15
Balance ~fly, 50 pounds, 15 with each foot forward

Stretches