Hey, my second workout this week - and this month - and this quarter. Cool. And a good way to spend a lunch hour.

Started out doing about 15 minutes on the bike. I was on a progressive resistance program, and once it got up to about 25 my right knee started to make itself known. I backed down, but as I pedaled I could feel it getting a little tight, then loose, as if it was loading itself up or something. Bad explanation, I know. Anyway, that’s probably not something I want to encourage. The good news is that it felt the same way when I was recovering from my meniscus surgery back in ‘95.

After the warmup, it was time for some weights. Today we stuck to the machines for speed:

Chest: isometric chest press - 3 sets of 12 reps at 90 lbs
Back: low row - 10 reps at 70 lbs, 10 reps at 160, 6 reps at 160
Shoulders: rear shoulder press - 10 reps at 90 lbs, 6 reps, 5 reps
Biceps: bicep machine - 10 reps at 60 lbs, 6 reps at 65, 6 reps at 60
Triceps: single arm pulldowns - 3 sets of 10 reps at 30 lbs

My goal, especially on upper body, is to go for bulk and definition over the next three months or so. Next, we did some leg work - I’m still taking it easy here. For once, everything was with both legs. We broke it into two small circuits, so we did one set each of quads/hamstrings/abs, then repeated, then changed machines, then repeated.

Quads: seated leg press - 2 sets of 20 reps at 120 lbs
Hamstrings: prone curls - 2 sets of 10 reps at 90 lbs
Abs: sit-ups - 2 sets of 15

Quads: seated extensions - 2 sets of 10 reps at 70 lbs
Hamstrings: seated curls - 2 sets of 10 reps at 90 lbs
Abs: crunches - 2 sets of 20 reps each of regular, left oblique, right oblique

No calf work today, but it was still a fun workout.

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