Elliptical Rider: 20 min ~ 2.26 miles ~ 256 calories (warm-up)
Shoulder Press: 8 lbs x 20 ~ 8 lbs x 20
Dumbbell Curls: 10 lbs x 20 ~ 10 lbs x 20
Side Shoulder Lifts: 5 lbs x 20 ~ 5 lbs x 20
Pull Downs: #5 x 20 ~ #5 x 20
Stomach/Back Bends: None
Back Pulls: 40 lbs x 20 ~ 40 lbs x 20
Triceps Pull Down: #3 x 20 ~ #3 x 20
Stomach Crunches: x 12 ~ x 12 ~ x 12
Side Bends: (each side) 15 lbs x 20 ~ 15 lbs x 20
Comment: Originally wanted to do 4 miles on the elliptical rider, but didn’t think I should push it, so I did 2 instead and moved my Thursday weightlifting to Tuesday. There was stiffness at first in the right leg, but not really pain. If I would have felt pain I would have stopped immediately.
I increased the rep size instead of the weight from last week, I don’t want to add muscle, just train them for endurance; did not do the Stomach/Back Bends in fear of aggravating my thigh muscle.
Now, sitting back at my desk I can feel the knot in my leg, but it is not painful, just rather annoying.