Hit the gym with Marcus this evening for a light workout. We started out on the treadmill, not very seriously on my part. Warmed up a little, then ran a couple of 6:00 pace 1-minute intervals. Its surprising how much of a difference it is for me at this point moving from 6:30 (where I can do 400m repeats if I’m rested) to 6:00 (where a couple of single minutes with several minutes of walking between them tires me out). But that was just to warm up.

Did some legs for the first time in, oh, a couple of months. Started on the leg press, did 15×90lbs, 15×180lbs, then two sets of 25×90lbs. The first 18 or so were easy, and the last three were a real bitch. Moved to hamstring curls, where I did four sets of 15 single leg curls at 50lbs. I was being careful to do a powerful contraction then a 3-4 second release on each one, which made it harder.

After that, we did bicep curls - 2 sets of 10 regular curls and 10 hammer curls, alternating arms. I just used the 25lb weights, and could have done a bit more because I did 15 hammers to wrap my last set without too much difficulty. Then some anterior shoulder raises, 2 sets of 10 with 20-pounders. Moved to rope pulldowns for the triceps, doing 10×50, 10×55, and 6×60.

We finished up by alternating two FreeMotion machines - abs at 80 lbs with single-arm chest at 60lbs. Then did 50 Russian crunches (sit up with the upper abs and pull your legs in with your lower abs at the same time) and called it a day.

After that, we met up with my lovely wife and more of our friends. I had two egg rolls, one cheese roll, a huge bowl of Vietnamese noodles with Tofu, and half of a large Amy’s Ice Cream (the Elvis: sweet cream, banana, and Reese’s). So it wasn’t all healthy. But it was all good.

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