The personal training is over and I've received a copy of the workouts I've done to date and the progress I've made. I am logging it here for record-keeping.
Oct 20th:
Elliptical warmup: 10 mins lvl 5 / 55-60rpm
Seated leg press: 75 lbs @ 12 reps x2
Laying ham curls: 45 lbs @12 reps, 50 lbs @12 reps
Seated Rows: 40 lbs @ 12 reps x2
Seated Chest Press: 25 lbs @ 10 reps, 20 lbs @ 12 reps
Kneeling TA in/outs: 12/12 x 2
Elliptical cooldown: 5 mins lvl 5
Oct 24th:
Elliptical warmup: 8 mins lvl 5 / 55-60rpm
Seated chest press: 25 lbs, @ 12 reps x2
Seated Rows: 40 lbs @ 15 reps x2
Seated Lateral Raises: 25 lbs @ 12 reps x2
Seated Bicep Curls: 35 lbs @ 12 reps x2
Modified Planks: 30 seconds x2
Oct 27th:
Elliptical warmup: 12 mins lvl 5 / 55-60rpmSeated Leg Press: 75 lbs @ 15 reps x2
Glute Bridge: 12 reps
Seated Hamstrings: 45 lbs @ 15 reps x2
Seated Leg Extensions: 40 lbs @ 12 reps x2
Modified Planks: 30 seconds x2
Cobras: 12 reps x2
Oct 28th:
Elliptical warmup: 10 mins lvl 5 / 55-60rpm
Seated chest press: 25 lbs, @ 13 reps x2
Seated Rows: 40 lbs @ 15 reps x2
Seated Lateral Raises: 25 lbs @ 12 reps x2
Seated Bicep Curls: 35 lbs @ 12 reps x2
Cobras: 10 reps x2
Modified Planks: 30 seconds x2
Nov 1st:
Elliptical warmup: 10 mins lvl 5 / 55-60rpmLying Glute Bridges: 15 reps x3
Wall squats: 12 reps x3
Regular modified pushup: 12 reps x2
Kneeling band rows: 12 reps x2
Kneeling tva stress press: 12 reps x2
Cobras: 12 reps x2
Nov 11th: (was sick for a week, and kids sick)
Elliptical warmup: 10 mins @ level 5 / 55-60rpm
Glute Bridges: 15 reps, 13 reps, 13 reps
Wall squats: 15 reps x3
Seated chest press: 25 lbs @ 15 reps, 25 lbs @ 12 reps, 25 lbs @12 reps
Kneeling cable rows: 40 lbs @ 13 reps x3
Lateral planks: 30 seconds x3
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Description of stretches:
First was kneeling: one foot forward, and leaning into the forward leg to stretch the hip muscle. 12 reps.
Second was kneeling with both legs down, feet spread apart, arms forward, and leaning back to stretch the hips. 12 reps.
Third is kneeling with legs closer together and reaching from left to right with the arms. 12 reps.
Fourth is placing one hand at the back of the neck and twisting until the elbow points at the ceiling, while keeping the arc, twist until the elbow points at the floor. 12 reps.
Fifth is laying flat on the back with the arm at level with the shoulder and the elbow at 90 degrees: hand above the head. Bring the hand down and gently press with your free hand before releasing. 12 reps.
Recovery stuff:
The dreaded foam roller.
1. Roller beneath the thighs. Roll onto the glutes and back to behind the knees. 12 reps.
2. On the side, place the roller on the side of the thigh by the knee and move the opposite leg in front of the roller leg. Roll from knee to glutes. 12 reps. Do on both legs. It helps to place a mat beneath the elbow if the ground is too rough.
3. On the belly. Roller goes above the knees and rolls toward the groin and back. 12 reps.
