08 March 2013

weights | core | Expresso exercise bike

Well, my weight is definitely back up to where it was before Shelley and did our juice cleanse last weekend.
I felt a little better on the bike today so opted for a longer course and went a little harder. The ride profile today was intimidating... the first half was a huge descent into this massive valley and then the second half was a big climb back up and out of the valley. It turned out not to be that hard and I resolved to keep the cadence up and spun as much as I could.

Expresso_2013-03-08
Sleep 6
Waking HR
Body Weight 6:30 AM - 179 lb.
12:00 PM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day gym - 5:00 AM
ride - 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 20/18/17
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 25
Results
Time
Distance
Pace
Equipment Expresso exercise bicycle
Clothing
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