After a lazy winter and various self-inflicted ailments and excuses, I'm mostly back on track at the gym.
For me, back on track theoretically means I'm switching between light, medium and heavy sets every 4-6 weeks (a fairly standard routine to prevent your body from adapting and plateauing), though truth be told, there's not really all that much difference in poundage between my "light" and "heavy" workouts.
Along with the shift in weights, you're also supposed to shift your eating, with the focus during light cycles (note: not a Tron reference) on cutting some of the fat weight you inevitably gain during the heavy, muscle-building phases.
Truth be told here, as well, there's not really all that much of a difference in my eating during light and heavy phases, and since your eating habits trump your workout habits, this lack of food discipline is probably why I don't make more progress in either my light or my heavy phases. (Although I do enjoy the "more eating" bit during heavy phases, it's not always the best quality, nor of the recommended 4-6 smaller meals spread throughout the day.)
I have been getting better about cardio, though. I still can't really run more than a mile straight without my knees hurting, but I've been focusing more on intervals, both 2-minute high/1-minute low on the treadmill and eliptical, and 20-second sprint/10-second recovery (Tabata intervals) on the jump rope (which never gives me any problem, since I'm landing on my toes -- it's the heel strike that kills me) or Versa climber (which keeps getting moved farther and farther to the back, since no one I've seen ever really uses them).
I like the compactness of interval workouts, though my "sprint" speed isn't all that speedy. I make up for that by being exceptionally slow during my recovery periods.
Listen all y'all, it's a sabotage
In a Fitness First Reston facility update, if you want to use the speed bag (I never have, though I occasionally take a whack at the heavy bag), you have to sign it out at the desk.
From the note posted on the wall, this was done because of repeated sabotage -- apparently, the noise from people working the speed bag annoyed some person or persons enough to take it into their own hands to take it out of commission. Odd.
Other than that, the rope machine (which is one of the odder pieces of equipment I've every seen) is still broken; there's a donations box for one of the trainers who was hit by a drunk driver; and I still think it's perverse to take the escalator up to the second floor so I never do it (even if it means occasionally running into someone in the stairwell.)