06 March 2013

weights | core | south Lake WA loop + Mercer Island

Made it to the gym this morning after a bit too much wine last night. :( Frequent trips to the drinking fountain were called for today.

I felt all right except it felt like I could not do any push-ups for the life of me. Rats.

When I got home I snuck in a ride before work. For once the wind was coming out of the north so I got blown down to Renton for a change. I thought I was going faster than usual but my time was a couple of minutes slower so what do I know.

Out on the road I saw Mike Hone (didn't recognize me) and then Ryan Dean (did recognize and yelled hello). That was nice.

Sleep 6
Waking HR
Body Weight
Body Fat
Breakfast 6:30 AM - 2 bananas, almond butter, tea
Lunch
Dinner
Workout Food gym - water
ride - 2 large bottles each w/2 scoops Perpetuem
Injuries
Therapy
Time of Day gym - 5:00 AM
ride - 7:30 AM
Workout Type strength
endurance
Weather mid 40s, cloudy, dry, some wind
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 20/18/16
seated cable row 3 x 22 - 60 lb.
ball leg lifts 3 x 15 each side
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Results
Time
Distance
Pace
Equipment Redline Conquest Pro
Clothing

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