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I spent Monday fairly quietly, after a long trip home, and then went to the gym Tuesday. While in the weight room, I was being unhappily distracted by CNN on the television, talking about the fighting in Lebanon: but by the time I found someone who could change the channel (in the sense of both "allowed" and "tall enough to reach," it was also clear that I was outnumbered by people who wanted to watch. They lowered the volume, so they could see what was going on and I could listen to the music. If this continues, I shall have to get a portable music player: I don't love the gym's music selection (and doubt any one person does), but I can cope with it.
The exercise itself mostly went well, but it was the sort of dexterity-5 day where I was walking into things, and noticing painful bruises as they started to affect what I was doing. (There's a nasty one on my left forearm that was getting in the way of carrying stuff last night.) But I exercised, and went to Chinatown for lunch, and came home via Fairway, with a baguette (since I hadn't gotten around to buying and eating one in Montreal), smoked fish, and clementines (Chilean, not as good as we'll get from Morocco in November).
Cardio, 20 minutes, top heart rate 151
Chest press, 70 pounds, 12, 7
Seated calf raise, 75 pounds, 13; 70 pounds, 2 sets of 13
Leg press, 300 pounds, 3 sets of 15
Wrist curl, 35-pound bar, 3 sets of 15
Crunches, 3 sets of 30. Near the end of the third set, it was feeling as though I wasn't doing them right; late last night I had an odd abdominal ache that could be an overused muscle from that.
Back arch, 3 sets of 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds in each hand, 3 sets of 15
~Fly, 50 pounds, 15 with each leg forward
Leg extension, 50 pounds, 10 (for no special reason except I hadn't done it in a while and was looking for some more lower-body stuff to give my arms a rest)
Hip adduction, 115 pounds, 11, 8
Hip abduction, 90 pounds, 13, 10
Adjustable row, 80 pounds, 2 sets of 15
Stretches
The leg extension and hip stuff was, I hope, useful for its own sake. It wasn't sufficient rest to let me do three sets on the row, or the bicep- and tricep-specific exercises, but I think the chest press and ~fly do some good for those muscles as well.
The exercise itself mostly went well, but it was the sort of dexterity-5 day where I was walking into things, and noticing painful bruises as they started to affect what I was doing. (There's a nasty one on my left forearm that was getting in the way of carrying stuff last night.) But I exercised, and went to Chinatown for lunch, and came home via Fairway, with a baguette (since I hadn't gotten around to buying and eating one in Montreal), smoked fish, and clementines (Chilean, not as good as we'll get from Morocco in November).
Cardio, 20 minutes, top heart rate 151
Chest press, 70 pounds, 12, 7
Seated calf raise, 75 pounds, 13; 70 pounds, 2 sets of 13
Leg press, 300 pounds, 3 sets of 15
Wrist curl, 35-pound bar, 3 sets of 15
Crunches, 3 sets of 30. Near the end of the third set, it was feeling as though I wasn't doing them right; late last night I had an odd abdominal ache that could be an overused muscle from that.
Back arch, 3 sets of 17
Tree, 4 sets of {3 on each leg}
Balance lateral raise, 5 pounds in each hand, 3 sets of 15
~Fly, 50 pounds, 15 with each leg forward
Leg extension, 50 pounds, 10 (for no special reason except I hadn't done it in a while and was looking for some more lower-body stuff to give my arms a rest)
Hip adduction, 115 pounds, 11, 8
Hip abduction, 90 pounds, 13, 10
Adjustable row, 80 pounds, 2 sets of 15
Stretches
The leg extension and hip stuff was, I hope, useful for its own sake. It wasn't sufficient rest to let me do three sets on the row, or the bicep- and tricep-specific exercises, but I think the chest press and ~fly do some good for those muscles as well.