03 April 2013

weights | core | bike commute

Oh man, here is how I felt today.
Twitter_2013-04-03
I guess I still need that break I was talking about yesterday.

I almost didn't make it to the gym this morning... but once I got going I had a pretty good workout. Small saving grace that. Then I went to FootWorks PT and Neal Goldberg had me do tons more of the same kinds of thing I had just done at the gym - plus more! It was hard!

REHAB IS HARD.

On the way home my lights died so I was reduced to riding on the sidewalk for at least half the way. Oh well, kind of a challenge to do that at speed and not hit posts, pedestrians, their dogs, etc. :)

At least I got a bit more sleep last night.

Sleep 7
Waking HR
Body Weight 7:00 AM - 180 lb.
Body Fat 7
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:15 AM
Workout Type strength
endurance
Weather 60, sunny, dry, calm
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 25 - 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 20/12/10
ball leg lifts 3 x 15 each leg
plank 90 sec, 30 sec each side
twisters 50 each side - 10 lb.
leg extensions 100
back extensions 3 x 25
Results
Time
Distance
Pace
Equipment Raleigh Mojave 8.0
Clothing
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