leg curl: 12x 90#
squat press: 16x 230-250#. A little easier than leg press.
overhead press: 6-8?x 70#. E.g., hampered performance.
arm curl: 8-10x 50#. Really feeling stuck there.
ab crunch: 14-16x 110#. Moving up to next weight level here soon, yay~
arm extension: 6-8?x 70# first pass. Weird funny-bone sensations here, backed off to 50# on sets 2-3.
chest press: 3-5x 110#. This is usually my last station in the circuit, so by the time I get there I'm already somewhat fatigued.
Along with the the older leg curl and leg press stations in the back of the upper-body machine room, I also noticed a second plate-loaded squat press yesterday. I don't know as this is better or worse than the leg press; I suspect slightly inferior for giving less personalized adjustment. But I gave it a try instead of my usual leg press part of the routine today.
Since I had the place mostly to myself, I took a little detour between sets 2 and 3 to try the lat pulldown and rear delt row stations. Lat pulldowns primarily target the same muscles as chinups, but the artificial and restricted motion engages the host of corollary stabilizer muscles a lot less than old-school chinning. You know what though? When I can lat-pulldown 150# or so, I'll start thinking about chinups. In my current condition chinups are a recipe for frustration and discouragement.
On the treadmill, I started with a 3.3mph warmup lap, 2 laps at 6.5, cooldown, 3 laps at 6.0, cooldown, 1 lap 6.5 to 1 lap 6.0 to 1-2 laps 5.7; cooldown, lost track, finished with a bit over a half-lap at 8.0. I've done a full mile at 6.0 (over a month ago, 1/21), but that was from a fresh start on a good day, so I'm pretty pleased with today's endurance work.
I think I learned something neat about breathing and cooldown, too - namely that if I breathe deep and hard enough to make myself slightly high on oxygen during a cooldown phase, it seriously cools me down. The trick is to inhale through the nose, which I theorize helps keep brain temperature in the comfort zone. Then, exhale somewhat forcefully from the belly, which I theorize puts some osmotic pressure on the alveoli to uptake more oxygen.