I went to workout at the MBNA Fitness Center again today. I think I have decided to stop doing the Hoist Calf Raise. The Hoist puts the weight on your shoulders, which I discovered tonight compresses you spine — I hope I did not hurt myself. The Nautilus Calf Raise (they have one in the Athletic Weight Room in Rec Hall) hangs the weight off of a belt you wear around your waist — much safer. Anyway, I do not think the workout will suffer too much for skipping it. So here is what I ended up with tonight.
- 5 minute warm-up on the treadmill at 4.5 mph
- 8 repetitions at 125 pounds on the Nautilus Nitro Compound Row
- 11 repetitions at 60 pounds on the Nautilus Nitro Overhead Press
- 8 repetitions at 75 pounds on the Nautilus Nitro Lateral Raise
- 8 repetitions at 125 pounds on the Nautilus Nitro Lower Back
- 12¹ repetitions at 85 pounds on the Nautilus Nitro Abdominal
- 10 repetitions at 55 pounds on the Nautilus Nitro Biceps Curl
- 12¹ repetitions at 40 pounds on the Nautilus Nitro Triceps Extension
- 9 repetitions at 5 on the Hoist Prone Leg Curl
- 12¹ repetitions at 95 pounds on the Nautilus Nitro Leg Extension
- 11 repetitions at 85 pounds on the Nautilus Nitro Super Pullover
- 8 repetitions at 135 pounds on the Nautilus Combo Lat Pulldown
- 12¹ repetitions at 70 pounds on the Nautilus Nitro Vertical Chest
- 10 repetitions at 65 pounds on the Nautilus Nitro Incline Press
- 12¹ repetitions at 85 pounds on the Nautilus Nitro Seated Dip
- 12¹ repetitions at 100 pounds on the Nautilus Nitro Adductor
- 12¹ repetitions at 190 pounds on the Nautilus Nitro Abductor
- 12² repetitions at 4 on the Hoist Rear Delt
- 12¹ repetitions at 95 pounds on the Nautilus Nitro Pec Fly
- 12¹ repetitions at 105 pounds on the Nautilus Nitro Rotary Torso
- 5 minute cool-down on the treadmill at 4.5 mph