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10 minute warm up on the elliptical manual level 15

then

4 sets day

x12 hack squat

x12 leg press :(

x8 deadlift (bent leg)

x12 hip adduction

x12 hip abduction

 

I am hoping there is a typo in one of those words, but I do not know what an "adduction" or "abduction" are. I wish someone could invent hip abductions.

 

:(

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10 min warmup on elliptical. Little ouchy on the arch

 

then lower body

4x12 hack squat

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4x12 single leg plate loaded hamstring curl

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My new building has a nice gym on the first floor. No stairmaster though, so I am converting to running on a treadmill. Very nice selection of free weights and machines.

 

This morning:

 

Ran for 30 minutes

 

bent-over rows

upright rows

reverse flies

crunches

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Pulled a glute playing squash last night. At set-all, 6-all. Very very bad timing. Not so bad this morning at least. I'd got a bit casual about stretching out, that'll teach me... Trying to lift fairly often these days to, but the hot weather makes it hard to get motivated.

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