29 March 2013

weights | core | bike commute | elliptical trainer

Today was a good day.

I managed to make it to the gym in the AM, rode my bike to and from work and got on the elliptical at lunch. I swear, trying to do rehab and maintain some semblance of fitness is a freaking job!

I was a bit bushed by the time I got on the elliptical trainer today so no heroics (as much as you can be a hero on cardio equipment anyway) but I got the job done. I did manage a tiny 'spurt' of activity there at the end of my workout, I upped the cadence to 170 for the last two minutes which jacked my heart rate up to 160.

My ride home felt awesome. I really think the sun is energizing me.

Sleep 6
Waking HR
Body Weight 7:00 AM - 178 lb.
12:00 PM - 178 lb.
Body Fat 7
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:00 AM
elliptical trainer - 12:00 PM
Workout Type strength
endurance
Weather low 60s, dry, sunny, calm
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
squats 3 x 22 - 95 lb.
incline leg press 3 x 22 - 90 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg
wobble disk 3 x 20 sec each leg
push-ups 18/12/10
ball leg lifts 3 x 15 each leg
plank 60 sec
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Elliptical trainer - 13 incline, 13 resistance
Results
Time Elliptical - 30 min
Distance
Pace Elliptical - 140-155 rpm, heart rate low 120s - 150
Equipment Raleigh Mojave 8.0
Clothing

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