Exercise Log for June 27
Another session with my ass-kicking personal trainer today.
I warmed up with 15 minutes on the treadmill (walked 1 mile, no incline) before lifting. My previously-pulled thigh muscle seems to have resolved itself into a pulled groin muscle. It only hurts with certain lateral motion, but it means no lunges or leg presses this week.
So instead we did three sets of 15 reps of the following:
- Squats, with 24lbs (16 on the third set, when I started feeling the pulled muscle) of weight, trying to touch a weight bench with my rear before coming back up; like sitting but EVIL.
- Upright cable rows, with 45lbs
- Straight-arm pulldowns, with 45 lbs. (Standing straight, unlike the video)
Then two sets each of:
- 15 sit-ups with a 6lb medicine ball. Began with arms at full extension behind me, brought ball in front of knees, then down again.
- holding the medicine ball up and keeping legs up at near 90-degrees (in this position), then dropping each leg 45 degrees before returning it to 90. Ten drops on each side. Ouch.
- a pushup-form isometric hold on a BOSU platform with 10 leg lifts on each side
- a 30 second plank on the soft side of the BOSU.
And finally, for kicks, a set of 15 pushups. Whee!
I warmed up with 15 minutes on the treadmill (walked 1 mile, no incline) before lifting. My previously-pulled thigh muscle seems to have resolved itself into a pulled groin muscle. It only hurts with certain lateral motion, but it means no lunges or leg presses this week.
So instead we did three sets of 15 reps of the following:
- Squats, with 24lbs (16 on the third set, when I started feeling the pulled muscle) of weight, trying to touch a weight bench with my rear before coming back up; like sitting but EVIL.
- Upright cable rows, with 45lbs
- Straight-arm pulldowns, with 45 lbs. (Standing straight, unlike the video)
Then two sets each of:
- 15 sit-ups with a 6lb medicine ball. Began with arms at full extension behind me, brought ball in front of knees, then down again.
- holding the medicine ball up and keeping legs up at near 90-degrees (in this position), then dropping each leg 45 degrees before returning it to 90. Ten drops on each side. Ouch.
- a pushup-form isometric hold on a BOSU platform with 10 leg lifts on each side
- a 30 second plank on the soft side of the BOSU.
And finally, for kicks, a set of 15 pushups. Whee!