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By the time the second trainer came over to offer me help, I found myself thinking "Enjoy it, this won't be available in a month," because January is busier at gyms than December.This trainer asked whether I was trying to build or tone the muscle, then showed me some exercises that I couldn't make work (one because of concerns about hurting my right shoulder), and then asked if I'd tried the glute machine. I said no, so he showed me.
The glute stuff is a second-order effect: last week, Leanna offered me a different glute exercise, in order to improve my squats, but either I misremembered how to do it, or I just got unlucky, because it made my leg cramp up. The squats, in turn, started as general curiosity; it does seem like a good idea to work my hamstrings more (my previous leg stuff seems to have mostly given me really strong quadriceps).
Cardio, 17 minutes, top heart rate 148
Chest press, 75 pounds, 8; 65 pounds, 11
It occurred to me that I might do better at using my hamstrings and glutes for the squats if I did them before doing quadriceps-focused exercises, which seem to give those muscles the message that they were needed for serious work. It seems to have worked, though the better results may also have been the result of a little more practice on squats.
Squats, lowering a little way, 15; deeper, holding handrail for balance, 15. Leanna came over during that second set, told me to move my feet slightly further together, and then said that my form was very good (I'd remembered, early in the first set, to face my feet forward, instead of outward as is my habit).
Biceps curls, 10 pounds each hand, 2 sets of 20
Calf raise, 80 pounds, 2 sets of 13; 70 pounds, 13
Adjustable row, 70 pounds, 3 sets of 15
Leg press, 250 pounds, 3 sets of 15. Prudence would suggest leaving that where it is for the moment, since I'll probably have a week or more without weight work at New Year's (though I do have email somewhere from![[livejournal.com profile]](https://www.dreamwidth.org/img/external/lj-userinfo.gif)
rezendi about a place that does cheap guest hours after 7 p.m.) and because that weight felt difficult last week.
Tricep pulldown, 45 pounds, 15, 7. Stopped because the plastic rope handle felt like it was abrading the bit of webbing between my right thumb and index finger. (They had an actual rope handle, which I liked a lot better, but it has vanished, probably thrown out as too worn for use.)
Crunches, 3 sets of 30
Back arches, 2 sets of 17
Tree, 4 sets of {3 on each side}
Only two sets of the back arches because I decided to try a glute-related exercise Leanna showed me last week, a variation on the bridge position, instead of the third set; that didn't work, but led to another trainer, Brandon, coming over and offering help. I was much wobblier than usual on the yoga tree, which may be related.
Glute machine, 25 pounds, 15 with each leg
Balance lateral raise, 5 pounds each hand, 15; 2.5 pounds each hand, 2 sets of 15
Stretches
The glute stuff is a second-order effect: last week, Leanna offered me a different glute exercise, in order to improve my squats, but either I misremembered how to do it, or I just got unlucky, because it made my leg cramp up. The squats, in turn, started as general curiosity; it does seem like a good idea to work my hamstrings more (my previous leg stuff seems to have mostly given me really strong quadriceps).
Cardio, 17 minutes, top heart rate 148
Chest press, 75 pounds, 8; 65 pounds, 11
It occurred to me that I might do better at using my hamstrings and glutes for the squats if I did them before doing quadriceps-focused exercises, which seem to give those muscles the message that they were needed for serious work. It seems to have worked, though the better results may also have been the result of a little more practice on squats.
Squats, lowering a little way, 15; deeper, holding handrail for balance, 15. Leanna came over during that second set, told me to move my feet slightly further together, and then said that my form was very good (I'd remembered, early in the first set, to face my feet forward, instead of outward as is my habit).
Biceps curls, 10 pounds each hand, 2 sets of 20
Calf raise, 80 pounds, 2 sets of 13; 70 pounds, 13
Adjustable row, 70 pounds, 3 sets of 15
Leg press, 250 pounds, 3 sets of 15. Prudence would suggest leaving that where it is for the moment, since I'll probably have a week or more without weight work at New Year's (though I do have email somewhere from
rezendi about a place that does cheap guest hours after 7 p.m.) and because that weight felt difficult last week.Tricep pulldown, 45 pounds, 15, 7. Stopped because the plastic rope handle felt like it was abrading the bit of webbing between my right thumb and index finger. (They had an actual rope handle, which I liked a lot better, but it has vanished, probably thrown out as too worn for use.)
Crunches, 3 sets of 30
Back arches, 2 sets of 17
Tree, 4 sets of {3 on each side}
Only two sets of the back arches because I decided to try a glute-related exercise Leanna showed me last week, a variation on the bridge position, instead of the third set; that didn't work, but led to another trainer, Brandon, coming over and offering help. I was much wobblier than usual on the yoga tree, which may be related.
Glute machine, 25 pounds, 15 with each leg
Balance lateral raise, 5 pounds each hand, 15; 2.5 pounds each hand, 2 sets of 15
Stretches