I've been sick, then too busy to work out. But whenever someone mentioned they had worked out, I felt this weird pang in me. Dunno why exactly. I suppose I still see working out as a thing that people who are either healthy (I was so sick it would've sapped my strength more, and who wants to have someone constantly coughing or sneezing working out next to them anyway?) or good time managers (though I'm still struggling with that) can do. (Though I know of people who work out who do it to an unhealthy degree and/or are driven by an obsession. I'm talking about an ideal here.)
But, man, my body was and is still sore from the work out. I sweated a lot during the cardio workout and I wasn't wearing long trackpants or a thick T-shirt. Exertion my body wasn't used to! I also got 7:01 for the one mile run on the cross-trainer and I grumbled a little about that to Matt. Not that I didn't beat my best time (6:36) but that the number wasn't symmetrical or a nice round number. :P I would've been happy with 7:00 flat. Also, the abdominal crunch machine was functional so I used it after several weeks of it being outta commission. I still wish they had fixed the leg press machine, since it's so squeaky.
I was a little unnerved initially because I was the only female there and there were about 4-5 males there, big beefy football-type guys. Whenever one of them would laugh loudly or trade comments with another, I thought "Oh shit" and tensed up. Eventually, though, I told myself I was being ridiculous and to focus on my workout. It did help other people came in, other males I knew by face in the training room, and a few other females.
September 21, 2010, Tuesday
Cross Trainer
One mile – normal track field terrain on the cross trainer – 7:01
3 minute cool-down
Burned 43 calories
Free Weights
3x10 – Alternating Bicep Curls – 5lbs [biceps]
3x10 – 8lbs
2x10 – Dumbbell Rows (1x10 each arm) – 5lbs [latissimus dorsi , back, deltoids]
3x10 – Dumbbell Triceps Extensions – 5lbs [triceps, deltoids]
2x10 – 8lbs
1x10 – Shoulder Shrugs – 10 lbs [trapezius muscles, deltoids]
2x10 – Alternating Front Raise – 5lbs [deltoids]
2x10 – Calf raise –10lbs [calves]
2x10 – Alternating lunges – 10lbs [quadriceps, glutes, hamstrings]
Machines
Seated leg curls – 3x10 – 20lbs [glutes, hamstrings]
Leg extension – 3x10 – 20lbs [quadriceps]
Triceps Press – 1x10 – 20lbs [triceps]
2x10 – 30lbs
Back extension – 3x10 – 20lbs [erector spinae, glutes]
Torso rotation – 6x10 (3x10 each side) – 25lbs [abdominal, obliques]
Fly - 3x10 – 20lbs [pectoralis major, anterior deltoids, triceps]
Pulldown – 3x10 – 15lbs [biceps, latissimus dorsi]
Chest press – 3x8 – 10lbs [pectoralis major, anterior deltoids, triceps]
Shoulder press – 3x8 – 10lbs [anterior deltoids, triceps]
Abdominal - 3x10 - 15lbs [abdominal]
Leg press - 3x10 - 25lbs [quadriceps]
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