Inspirational reading

[redbird]

In the course of the workday, I went from feeling too damp, and then too cranky, to work out, to feeling that I was cranky enough that I really needed to. It was a good workout: I did some things I hadn't done in a while, plus several of the ones that feel central these days.

[This is "inspirational reading" because threeringedmoon says she finds these posts to be a useful encouragement to her own weight-training.]

Cardio, 15:30, top heart rate 146. I could have done longer, but noticed that they weren't doing Xpressline and the chest press machine was available, so hopped off the bike to grab it before that changed.

Chest press, 70 pounds, 10, 6; 65 pounds, 3
Leg press, 250 pounds, 3 sets of 14
Balance ~fly, 55 pounds, 15 with each leg forward, then another ten; 50 pounds, 5 with each leg forward
Adjustable row, 70 pounds, 2 sets of 15 (not having touched this in a while, two sets seemed enough)
Calf raise, 80 pounds, 13; 75 pounds, 13, 4--stopped because it felt as though my legs were about to cramp, the left moreso than the right.

Crunches, 3 sets of 30
Back arches, 17, 12 (soreness in right hip when I did these)
Tree, 4 sets of {3 on each leg}

Bicep curls, 12 pounds each hand, 20; 10 pounds each, 20
Tricep pulldowns, 40 pounds, 2 sets of 15 (as with row)
Leg curl, 80 pounds, 12; 70 pounds, 12
Balance lateral raise, 2.5 pounds each hand, 2 sets of 15 (my shoulders didn't want to try even one set with the five-pounds weights)

Stretches

Comments

[threeringedmoon.livejournal.com]

Thanks. Three sets of 30 curls. Wos.

[redbird]

That's three sets of 30 crunches, actually. 2x20 on the bicep curls (standing advice from my physical therapist, who said more reps at lower weight is better in my case, for that exercise).

[dichroic.livejournal.com]

Do you ever do any of the compound free-weights stuff like squats and deadlifts? I've been doing a lot more of them since moving, Since we have a home set-up here rather than a bi gym, I don't have access to leg press machines. We have a good enough setup that I can work everything *except* calves, and I could probably manage something for that with dumbbells and standing on the stairs if I tried. The most central things for me are the ones that contribute to a rowing stroke, so squats or deadlifts and something involving a pulling motion are crucial, then everything else I do is for the muscles that balance or support those.

[redbird]

Squats sometimes, but thus far without any weights, just my body weight. I started doing those in part because they're something that, if I do them without the weights, I can do anywhere, including while traveling or in a spare few minutes at work.

(I have to be careful with certain things, because I have an old rotator cuff injury, and while it recovered pretty well after lots of physical therapy, the PT also said I shouldn't lift anything above shoulder height with my right arm. That doesn't mean "don't put a cup on the shelf," it does rule out certain weight-training. Writing this reminds me I've been neglecting the strengthening exercises.)

[dichroic.livejournal.com]

I do my squats with a squat bar and (currently) about 50 lbs on it, but periodically I do some with an unloaded bar just to make sure my body remembers how to get low enough. For "ass to grass" squats all the way down, I definitely can't do it with more than a bare bar. Sounds like the squat bar itself might be a problem for your shoudler, though.

[redbird]

I can't get that far down yet, even with a railing or such to balance on. Maybe with more practice.

[dichroic.livejournal.com]

Mostly I don't do them all the way down. I've been trying to do them to powerlifter standard, which is that the femur (not the bottom of the thigh) is parallel to the ground. I end up having to use a much lighter weight that way than when I didn't go down as far, so it's a little depressing. But I console myself that I'm working the full range of motion this way - and anyway, it makes sense for me because the rowing motion does go to nearly full compression. (Hmm. Maybe I should be doing a-to-g every time, come to think of it.)