serinde

After a good deal of advice and input after my post earlier this week, I have modified things a bit. First, adding stretching. Second, per the Mayo Clinic, I'm going to aim for 12 reps of any given weight, whereat the twelfth rep should be barely do-able.

This ended up being a little disjoint, as a) I was pressed for time and b) there were a lot of zombiepunks bogarting machines. IT'S SUMMER, CHILDREN, GO THE FUCK HOME.

5 min. elliptical
Stretching. I went through the usual round of pre-aikido stretches, which cover most of the body.
Lateral pull-down: 12 reps @ 50 lbs
Modular shoulder press: 12 reps @ 4 lbs <-- higher
Leg extension: 12 reps @ 3 lbs <-- higher
Fly: 12 reps @ 2 lbs <-- hard.
I started doing the pullover, but I'm really convinced it is just too large for me. I'm feeling it in all the wrong places. So I gave over.
Seated Row: 12 reps @ 40 lbs.
Assisted chin-up: 10 reps @ 100 lbs. <-- higher
Assisted dip: 10 reps @ 100 lbs <-- higher (Remember, these two are counterweight-operated, so the less it's set to the more of your own weight you're dealing with.)