week 37.

tuesday, apr. 25.
stairmaster - 10 mins.
stretching.
exercises - box jumps (6). side jumps over 12" box (3x10). leg press: double leg 10, 11, 12 plates (10each w/ 20 calf raises between); single leg 6, 7, 8 plates (10each). hamstring curls: 20, 25, 30 lbs (10ea). leg extension: 15, 20, 25 lbs (10ea). outside: run forwards, turn 180, run backwards, stop, run forwards, turn 180, run backwards and end up where i started (3). small shuttles (3). backwards cuts (2). back inside. crab walk. single leg stick squats on half ball with stick across my shoulders (2x15). diagonal single leg forward hops on one leg (2). single leg hops for distance just to see how they felt - ok, but still some pain, so i stopped after one.
i think that was it.
and i'm going to one day a week now... meaning i have to go to the gym on my own. sigh.

friday, apr. 28.
gym. i kinda alternated shoulder, arm, leg, and core exercises to be more efficient and less boring. but here's the stuff i did.
shoulders - upright row (55lbs, 3x12). lat pull downs (60lbs, 3x12). prone arm lift things (not to the side, but arm up towards the back with thumb out, 7.5lbs, 3x10 each arm). internal rotators (don't know the units on the cable crossover machine. kgs? hmm. interesting. - 3x12). external rotators (3x12).
arms - bicep curls, while seated, alternating arms (12lbs, 3x10 each arm). triceps with the rope (cable crossover machine, again, i don't know how the weights work but i think i was on 22.5 or something, 3x10).
legs - hamstring curls (25, 30, 35 lbs i think, 3x10). leg extensions (50lbs, both legs, 3x10). leg press (90lbs, both legs, 3x10).
core - decline bench crunches (20). decline bench crunches with twist (16 - i got tired). leg lifts, straight up (20) and swinging arcs (20).
treadmill - about 1.1 mi at 5.5-6mph. can't remember what i watched on tv.

i sorta took it easy, but was somewhat sore especially upper body.