All weights today, including a personal best. Seriously! I kicked butt on the presses, upping the weight to 55 lbs, more than I've been able to do before. And I was even able to follow that up with bench dips. I began with a focus on the back, then began to wander a bit... And kinda ended up doing a bit of everything.
(warm-up row: 1000 m/5:15 min)
sumo deadlifts - 50 x 10, 55 x 10, 10
seated rows - 85 x 8, 6, 6
lat pulls - 80 x 8, 7, 6
good mornings - 45 x 10, 12, 12
presses - 45 x10, 50 x6, 55 x4
squats - 45 x 20
bench dips - 10, 10, 7
partial crunches on the ball* - 12 (45 to 90 degree range)
v-sit ball tosses - 40, 40
I'm going to be sticking to lighter weight for exercises that require weight bearing through hip flexion (squats, DLs, etc). I'm a bit nervous about throwing things painfully out of whack. Not having a car, I do have to rely on being able to walk.
* I discovered accidentally that when I flex my abs really strongly (like when I'm laying down, and pull myself upright without using my arms or bending my legs), that my abdominal flexes into a shockingly triangular, astonishingly pointy shape. The muscle in the middle just pops right up, and everything squeezes in... It was quite frightening at first, but I'm getting used to it. :-)
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