Today was a lower body workout. I turned in my meal log and was mildly chastised for my bad eating on Sunday, when I spent the afternoon with AJ. Other than that, the meal log looks good.
Exercise group 1
- Angled leg press. 3 sets @ 90 lbs for the first and 140 for the last two. 15/12/12
- Walking lunges. 15 lbs weights in each hand. 3 sets of about 24 “steps” each. After this I began to feel some tightness (not pain, just tightness) in my left hamstring. I stretched it out frequently thereafter.
- Jumping jacks. 3 sets. 30/40/40
Exercise group 2
- Smith machine squats. 3 sets @ 50 lbs. 12/12/12
- Exercise ball crunches. 3 sets. 25/30/35. For the first time, crunches are beginning to seem easier
- Jump rope. 3 sets. 30/40/50
Exercise group 3
- Seated leg curls. 3 sets @ 60 lbs. 12/15/15
- Seated leg extensions 3 sets @ 70 lbs. 12/12/12
- Bar twists. Holding a bar on your shoulder and keeping your hips still, you twist to the left, and then to the right. 2 sets. 20/20/20
Exercise group 4
- Calf lifts. 3 sets @ 120 lbs! 15/12/12. After the last set, my legs felt like they were on Jupiter. I could barely lift them from the ground.
- Super crunch 1000. 3 sets. 25/25/25. I hate this machine.
- Jump rope. 3 sets. 30/40/50
After the workout, Bernard stretched me out really well, and that helped loosen up some of the tightness in my left hamstring. Two sessions with Bernard next week: Tuesday at 4 PM and Thursday at 6 AM.
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