21 March 2013

weights | core | cardio

Okay... the day after you do lots of exercise you have not done in a long time you are sore as all get out. I have not felt like this in I don't know how long.

It sure is hard to get moving but in a way it also feels like I am making progress(?).

My left glute and hamstring were wicked sore this morning and once again, just like yesterday, when I got to the end of my core routine my back was SO weak I collapsed while doing my leg extensions and was hardly able to do any back extensions. And my hamstrings were almost cramping! Ouch.

Then when I got on the elliptical trainer it was an effort to get moving.

There is work to be done! I hope I have the tenacity to get on with it.

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
elliptical - 1:15 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 22 - 70 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg - 8" step
calf raises 3 x 10
wobble disk 3 x 15 sec
push-ups 12/11/10
ball leg lifts 3 x 15 each leg
twisters 50 each side - 12 lb.
leg extensions 93/7
back extensions 3 x 20
elliptical trainer - 13 incline, 13 resistance
Results  
Time elliptical trainer - 30 min
Distance elliptical - 4 miles
Pace elliptical - 140-160 rpm, heart rate low 120s - upper 150s
Equipment  
Clothing  

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