12 March 2013

weights | core | Expresso exercise bike

I made it to the gym in the morning (where I finally increased the number of back extensions I'm doing) and to the IMA at lunch.

On the Expresso exercise bike it was my first time trying one of the 'extreme' routes. They grade them sort of like ski runs, easy, moderate, difficult and extreme. I know, go Martin!

It felt good to ride a little longer and the lame saddles they have on these bikes are not bothering my quite as much as they did initially. In spite of the ride taking longer I still managed to average 90 rpm. Nice.

Expresso_2013-03-12
Sleep 7
Waking HR
Body Weight 12:00 PM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 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 22 - 70 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 20/19/16
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each leg
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
Results
Time trainer - 38:08
Distance trainer - 11 miles
Pace trainer - 17 mph
Equipment Expresso exercise bike
Clothing

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