Operation B.A.L.E

With the continuing issues with my knee, spinning is my cardio activity of choice, as I attended another 1 hour session at LA Fitness.

Following that, I did my upper-body workout:

• Incline Dumbbell Press: 40lbs, 12 reps max
• Pec Deltoid Flyes: 120lbs, 12 reps max
• Lateral Raise: 15lbs, 10 reps max
• Rear Pec Flyes: 90lbs, 10 reps max
• Lateral Pulldowns: 85lbs, 15 reps max, time to increase.
• Seated Cable Row: 75lbs, 10 reps max.

Looks like I may get to increase a couple of weights! Always good for the soul.

And of course, I finished up with a core workout:

• Hanging knee raise, 15 reps
• Cable Torso Roatation: 40lbs, 15reps.

I am going to increase the reps for the knee raises, as they’ve started to get boring, and will increase the weight of the cable rotation.

Onward!

Amazingly, despite going to bed at ungodly hour, I woke up this morning at 6, and was all bright-eyed and bushy-tailed to exercise. My brain tried to argue with my body about; it talked about sleep debt and the hard day of coding ahead. But my body was having none of it, and dragged the brain along. I am glad it did.

As usual, I did the one hour spin class, than hit the weights:

• Dumbbell Curls: 15lbs, 15 reps max
• Tricep Kickbacks: 10lbs, 18 reps max
• Rope Tricep Pulldowns: 50lbs, 15 reps max
• Rope Hammer Curls: 40lbs, 15 reps max

And of course my usual two sets of core workouts: hanging leg raises and cable torso rotation.

I am a bit disappointed that I haven’t been able to increase my load for these exercises. But if I up the weights, my form goes to hell, and I start pulling with my shoulders instead of my arms. What to do?

Once again, I managed to do a spin class for an hour, and move right into weight training:

• Dumbbell Curls: 15lbs, 15 max reps
• Tricep Kickbacks: 10lbs, 15 reps max
• Rope Tricep Pulldowns: 50lbs, 15 reps max
• Rope Hammer Curls: 40lbs, 15 reps max

I finished the workout off with the usual core routine:

• Hanging leg raises: 15 reps
• Cable Torso Rotation: 40lbs, 15 reps max

With my running time down because of the knee problems, I went to a spin class today. One hour, took it fairly easy, my heart-rate in the zone.

This was followed by a weight session:

• Incline Dumbbell Press: 40lbs, 10 reps.
• Pec Des Flyes: 120lbs, 10 reps.
• Lateral Raises: 10lbs, 15 reps, I should have done 15lbs but someone was using them.
• Reverse Pec Des Flyes: 90lbs, 7 reps, frustrating because I find 75lbs too easy. Have to ask how to adjust the weight.
• Lateral Pull Downs: 85lbs, 10 reps.
• Cable Rows: 75lbs, 10 reps.

And I finished with some core exercise:

• Hanging knee raises: 10 reps, but sloppy cause I tried it from a bar again.
• Cable Torso Rotation: 30lbs, 15 reps, time to increase the weight!

Quite pleased with myself! But I can keep this up AND get back to running?