Exercise Log for May 30
Hey look everyone! It's an exercise log! I do need to write another one for May 16, but otherwise my exercise log silence has been due to utter slackitude rather than laziness about posting. As in, I haven't been going to the gym and am turning into a couch potato!
Still, I did get to the gym today. That's a step.
I started with 15 minutes on the treadmill, walking at 4.2 mph, then stretched.
Next was 30 minutes with Sean, in which I asked (begged) him only to make certain I could walk this weekend as I have hopes of hiking.
Two sets of 15 of each of the following, in rotation:
- squats, with 16lb of weight, on the platform side of a BOSU... thing.
- lateral raises with 8lb dumbells
- cable seated row with 40? 45? lbs
- bench press with only the 30lb bar. And I could do 12 in the first set, 10 in the second. I suck at the bench press.
Next, three sets of the following:
- Seated fly - 15 reps at a descending weight (30 -> 12lbs) because I popped my right shoulder and couldn't get the form right to focus on my pectorals. Ended up with a very sore right bicep, which is all wrong.
- Seated reverse fly - 15 reps (20 then 12 lbs) to focus on my trapezius muscles. Felt weird, because nothing ever uses those.
- An ass-kicking isometric hold on the platform side of the BOSU in which I held a pushup form and then did knee raises to my chest, 10 with each leg.
Finally, to finish myself off, 1 set each of:
- lever twist, 15 on each side at 26lbs. I am very out of practice with the obliques...
- 20 crunches
- 10 back raises, targeting the erectors. Yow, did that do me in! I could feel my back contemplating a spasm, but I was lucky.
After I stretched and cooled down, I felt accomplished. I just need to hold that feeling close and use it to motivate myself to get UP on time next week!
Still, I did get to the gym today. That's a step.
I started with 15 minutes on the treadmill, walking at 4.2 mph, then stretched.
Next was 30 minutes with Sean, in which I asked (begged) him only to make certain I could walk this weekend as I have hopes of hiking.
Two sets of 15 of each of the following, in rotation:
- squats, with 16lb of weight, on the platform side of a BOSU... thing.
- lateral raises with 8lb dumbells
- cable seated row with 40? 45? lbs
- bench press with only the 30lb bar. And I could do 12 in the first set, 10 in the second. I suck at the bench press.
Next, three sets of the following:
- Seated fly - 15 reps at a descending weight (30 -> 12lbs) because I popped my right shoulder and couldn't get the form right to focus on my pectorals. Ended up with a very sore right bicep, which is all wrong.
- Seated reverse fly - 15 reps (20 then 12 lbs) to focus on my trapezius muscles. Felt weird, because nothing ever uses those.
- An ass-kicking isometric hold on the platform side of the BOSU in which I held a pushup form and then did knee raises to my chest, 10 with each leg.
Finally, to finish myself off, 1 set each of:
- lever twist, 15 on each side at 26lbs. I am very out of practice with the obliques...
- 20 crunches
- 10 back raises, targeting the erectors. Yow, did that do me in! I could feel my back contemplating a spasm, but I was lucky.
After I stretched and cooled down, I felt accomplished. I just need to hold that feeling close and use it to motivate myself to get UP on time next week!