01 March 2013

weights | core | Expresso exercise bike

Obviously this is my go-to routine now. :) Hit the gym in the AM and then hit the Expresso exercise bike at lunch. So far I am not bored out of my skull, we'll see how long this lasts.

ASIDE - Shelley and I started a 3-day juice cleanse today (more about that when we're done). That means I did not get very many calories today... Today at least the workouts did not suffer.

I achieved a new milestone on the exercise bike today. I beat my previous best on this course and only averaged six more watts. The secret? I finally averaged 90+ rpm. That was not easy for me. My doctor told me to not exert too much pressure on my left ankle so I am trying to spin baby spin. I was shifting WAY down on the climbs but there were several times when I saw 100+ rpm too. I'm thinking this is a good thing.

Expresso_2013-03-01
Sleep 7
Waking HR
Body Weight 12:00 PM - 177 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:00 AM
bike - 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 22 - 75 lb. (right leg only)
incline leg press 3 x 22 - 45 lb. (right leg only)
shoulder press 3 x 22 - 40 lb.
lat pull-down 3 x 22 - 75 lb.
knee push-ups 3 x 20
seated cable row 3 x 22 - 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 25
Results
Time
Distance
Pace
Equipment
Clothing

No comments: