15 April 2013

weights | rehab | core | bike commute

Made it to the gym this morning and in spite of feeling a little sleepy I managed to increase my plank time and my back extensions. A little anyway.

For sure I can tell that my ankle is getting stronger... I am this close to actually running again.

My day at work was BUSY so no time to sneak away for some yummy, yummy elliptical trainer. I know, wicked fun. At least I took a longish way home on the bike.

Sleep 7
Waking HR  
Body Weight 7:30 AM - 183 lb.
Body Fat 7
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day gym - 5:15 AM
Workout Type strength, rehab
Weather mid 50s by the afternoon, sunny, dry, light wind
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 312 (that's over nine minutes!)
single leg squats 3 x 20 each leg
calf raises 2 x 10 each leg
wobble disk 2 x 30 sec each leg
push-ups 20/13/10
ball leg lifts 3 x 15 each leg
plank 2:00, 1:30 each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
Results  
Time  
Distance  
Pace  
Equipment Raleigh Mojave 8.0
Clothing  

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