01 April 2013

weights | core | bike commute | elliptical trainer

What a great Monday! I got in the exercise trifecta which consisted of a super gym session (leg weights, ankle rehab and core) in the morning, I got on the elliptical at lunch and I rode to and from work. Nice.
Did I mention that for the first time since my ankle injury I also took the long way home? Oh yes, you heard me.

I also added the plank back to my core routine - no more excuses!

All this is spite of not getting much sleep lately... don't worry, I'm sure it will catch up to me. :) Actually, I was a bit tired at lunch on the elliptical trainer but the sun during the ride home perked me back up.

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
elliptical - 12:00 PM
Workout Type strength
endurance
Weather low 60s, sunny, dry, light breeze
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
squats 3 x 22 - 95 lb.
incline leg press 3 x 22 - 90 lb.
walking lunges 3 x 52
single leg squats 3 x 20 each leg
calf raises 2 x 20
wobble disk 2 x 30 sec each leg
push-ups 18/12/10
ball leg lifts 3 x 15 each leg
plank 60 sec
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Elliptical Trainer - 13 incline, 13 resistance
Results
Time elliptical - 30 min
Distance elliptical - 3.8 miles
Pace elliptical - 140-160 rpm, heart rate low 120s - 150
Equipment Raleigh Mojave 8.0
Clothing

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