07 April 2013

weights | core | exploring Frink Park

Another session in the gym and another step closer to my regular core routine!

It seems my back is getting a bit stronger as the squats are not bothering me as much as they did the first time I tried them. That's a HUGE relief because the first couple of times I was honestly worried I would not be able to continue.

The workout took me longer than ever, partly because I have increased the reps for one exercise and added a couple of exercises but also because I had too much wine and chocolate last night (which resulted in not enough sleep). Again. Some people learn lessons slower than others obviously.

After almost calling it quits for the day (I was on the couch watching television having eaten a big lunch with dessert and having had two beers) I rallied and went for a spirited walk in Frink Park. It was a blast. I gently jogged up all the hills and walked the flats and the descents. My ankle felt fine thank goodness.

Sleep 6
Waking HR
Body Weight
Body Fat
Breakfast 6:00 AM - lots of water
7:15 AM - banana
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day gym - 8:15 AM
walk - 4:30 PM
Workout Type strength, rehab
Weather walk - upper 40s, cloudy, some light rain
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 - 140 lb.
walking lunges 156 (3 x 52 back-to-back-to-back)
single leg squats 3 x 20 each leg
calf raises 2 x 20
wobble disk 2 30 sec each leg
push-ups 20/14/12
ball leg lifts 3 x 15 each leg
plank 2 min, 60 sec each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Results
Time gym - 1:10?
walk - 57:27
Distance walk - 3.8 miles
Pace walk - 15:15/mile
Equipment walk - Brooks Launch, Garmin fenix
Clothing walk - Brooks 5" Essential Run Short, Brooks Podium SS shirt, long sleeve fleece shirt, Patagonia Capilene 4 Expedition Weight Beanie, Polypropylene gloves
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