27 March 2013

weights | core | bike commute | Expresso exercise bike

Got in a reasonable gym session and for the first time ever I am doing some pressing exercises with both legs since my ankle injury. Look out. As in look out 'cuz I'm seriously weak and I might drop the weights on you...

Then I rode to work and since I felt the faintest of vague discomfort in my left ankle I opted not to hit the elliptical and rode the Expresso exercise bike instead. I tackled a longer course that I had done before and since I was feeling rather well I went for it and got a PR by about one minute. Nice.

Expresso_2013-03-27

Sleep 6
Waking HR
Body Weight 7:00 AM - 179 lb.
12:00 PM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:00 AM
Expresso exercise bike - 12:00 PM
Workout Type strength
endurance
Weather
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 16/12/10
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
Results
Time
Distance
Pace
Equipment commute - Raleigh Mojave 8.0
Clothing

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