13 March 2013

weights | core | Expresso exercise bike

Weights are starting to feel a touch easier these days... but I'm holding back from increasing the weight or the reps because I 1) see no reason to go heaver and 2) one hour is all I have motivation for and increasing the reps would drag this out. Plus I can only get up so early and I need to catch my 7:24 bus. I think it's okay to stay where I am, it's doing the job of keeping me active and preventing too much withering.

At lunch I did another 'extreme' route on the Expresso exercise bike. The first three extreme options are not too scary looking and I can do them in under 40 minutes. Again, I'm not sure how long I can last on a stationary exercise bike so selecting a ride that might take one whole hour seems daunting. That and taking a two hour lunch is probably not so cool.

I did go noticeably harder today than I think I ever have on this bike. Combine that with the fact that this ride was longer and I got in a substantial workout today. I kept the power on while descending, pushed over the summit of every hill and tried to not 'cruise' on the flats. I know my breathing was labored! And my heart rate numbers - if they can be trusted (I'm thinking not?) - show I was going harder.

Expresso_2013-03-13
The name of this ride - Grape Stomper - would indicate that you are riding through vineyards but I saw no pixilated grapes. :( The scenery has been pretty spectacular on some of these routes with everything from digitized horses running next to you to pyramids to dirt roads to fantastical, elevated paths that run through a giant amusement park but today was mostly just boring, grassy fields. For some reason it didn't bother me much, I guess I was focused on the effort.
Sleep 6
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
tempo
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 2 x 22 - 75 lb.
knee push-ups 20/20/16
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 - 39:14
Distance trainer - 12.2 miles
Pace trainer - 18.6 mph
Equipment Expresso exercise bicycle
Clothing

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