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I had a fine, thorough workout; much better than trying to squeeze in what I can in half an hour. There may be some compromise, of satisfaction in under an hour and a half, and I may yet find it.
Cardio, 20 minutes plus one of cooldown, top heart rate 151
Chest press, 70 pounds, 12; 65 pounds, 9
Leg press, 250 pounds, 3 sets of 15
Balance ~fly, 65 pounds, 15 with each foot forward; 50 pounds, 15 each (done that way for lack of the five-pound incremental weight, so I couldn't do 55-pound sets)
"Angled seated calf" (aka Icarian 823), 40 pounds, 3 sets of 15. This is instead of my usual seated calf raises, on suggestion of a trainer, but I think I want to talk to a trainer and sort out that I've got the positioning right before doing this again. Not that I think I've hurt anything, just that I'm not sure I'm getting the benefit I should.
Adjustable row, 70 pounds, 3 sets of 15
Crunches, 3 sets of 30
Back arches, 3 sets of 17
Tree, 5 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 2 sets of 15; 2.5 each hand, 15, walking in place
Hip abduction, 90 pounds, 2 sets of 12
Hip adduction, 110 pounds, 13, 11; 100 pounds, 4
Bicep curls, 12.5 pounds each hand, 2 sets of 20
Tricep pulldowns, 40 pounds, 15, 10
Stretches
Cardio, 20 minutes plus one of cooldown, top heart rate 151
Chest press, 70 pounds, 12; 65 pounds, 9
Leg press, 250 pounds, 3 sets of 15
Balance ~fly, 65 pounds, 15 with each foot forward; 50 pounds, 15 each (done that way for lack of the five-pound incremental weight, so I couldn't do 55-pound sets)
"Angled seated calf" (aka Icarian 823), 40 pounds, 3 sets of 15. This is instead of my usual seated calf raises, on suggestion of a trainer, but I think I want to talk to a trainer and sort out that I've got the positioning right before doing this again. Not that I think I've hurt anything, just that I'm not sure I'm getting the benefit I should.
Adjustable row, 70 pounds, 3 sets of 15
Crunches, 3 sets of 30
Back arches, 3 sets of 17
Tree, 5 sets of {3 on each leg}
Balance lateral raise, 5 pounds each hand, 2 sets of 15; 2.5 each hand, 15, walking in place
Hip abduction, 90 pounds, 2 sets of 12
Hip adduction, 110 pounds, 13, 11; 100 pounds, 4
Bicep curls, 12.5 pounds each hand, 2 sets of 20
Tricep pulldowns, 40 pounds, 15, 10
Stretches
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