26 February 2013

weights | Expresso exercise bike

I am finally able to do some proper core work... not much but it's a start. My ankle is doesn't hurt too much to put it up on a ball so I did. I also finally ditched the back machine in favor of back extensions on the mat.

I was planning on upping the reps a bit today but coming off of a rest day made me somewhat lethargic for some reason.

At lunch I made it down to the IMA again for some sweet, sweet Expresso exercise bike action.

Expresso_2013-02-26

I tried to average 90 rpm today but fell short. :( It's harder than I thought.

Sleep 7
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:00 AM
trainer - 12:00 PM
Workout Type strength
endurance
Weather  
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 20 - 75 lb. (right leg only)
incline leg press 3 x 20 - 75 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 3 x 18
seated cable row 20/20/25 - 60 lb.
ball leg lifts 3 x 20
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 20
Results  
Time  
Distance  
Pace  
Equipment  
Clothing  

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