Tried the gym again today. I tried to a) avoid running, and b) take it easier than last time. I also discovered the wonder of the rowing machine.
Ergometer:
25 minutes, 4600 m (2 minute break halfway through)
1st half: alternated 1 min easy (400-500 cal/hr), 1 min hard (700-800 cal/hr)
2nd half: 1 min easy, 1.5 hard
It was a great workout! Totally aerobic, and great upper body workout. I could very much feel both my post/anterior core working, not to mention my arms/shoulders! I don't think I could've done more - my grip was giving out!
Weights:
Chest press - 45 x 10, 55 x 10, 65 x 6
Squats* - 65 x 10, 10, 8
Romanian deadlift (RDL) - 75 x 12, 12, 12
Calf press - @ 230 x 8, 8, 8
Upright row - 35 x 10, 8, 8 alternating with
Bent-over row - 20 x 10, 8 (each arm)
* I didn't intend to do squats because I suspect they may not be good for my, uh, pelvic complaint... But I was using the bar on the squat rack for the RDLs, and once I was there, I simply couldn't resist. I LOVE squats. And they didn't hurt a bit.
Perceived exertion:
On the erg - somewhat hard to hard in the 1st half, hard to very hard in the 2nd
Weights - Mainly just "hard". (Upright rows became very hard with the supersets)
Total workout was under and hour, and now I'm going to take pre-emptive action and lay down to read (code word for "nap", which is what inevitably happens...)
1 comment:
hey. you can use my erg any time. that's not a euphemism. maybe i should get a key cut for you guys? also, i think you should post your erg exertion levels in either watts or 500m pace (even if it's not 500m).
name:I'm leaning toward pregnant pause.
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