04 November 2013

weights | Expresso exercise bike | hot yoga | walk

Today was my first day of trying to lift weights like my PT told me to. The goal is to maximize the eccentric contraction so I push with both legs and then return the weight with one leg. How did it go?

I. Am. Weak.

On the bright side, when you start at the bottom it's easy to improve.

Expresso_2013-11-04
I think I must have tweaked my back doing squats as it felt vulnerable all day and then when I got to Breathe Hot Yoga it felt positively awful.  I took it easy, moved slowly, tried to engage my core and by the end of class I felt a little better than when I started so that's good at least.

At lunch I hit the Expresso exercise bike again, that's where I first noticed my back. I selected a flat course to try and get a sustained, consistent effort and that worked. I also went pretty hard and beat my previous effort on this course by about 1:30... it's going to be much harder to get a PR next time. :) There is this guy named, "P. Crusher" that seems to have the top times for just about every course. Today's effort put me in 2nd place on this one about 60 seconds back.

Walking home was great. We just had a really windy day and so all these fall colors are on the ground now instead of up in the trees. Unfortunately it won't last, the rains are coming and soon all this orange and red will turn to brown soup. But we have snow to look forward to!

Sleep 7
Waking HR
Body Weight 6:00 AM - 182 lb.
12:00 PM - 183 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food water
Injuries
Therapy
Time of Day weights - 5:15 AM
exercise bike - 12:00 PM
yoga - 5:45 PM
Workout Type
Weather
Course
squats 3 x 20 - 95 lb.
incline press 3 x 10 each leg - 90 lb.
leg extensions 3 x 10 each leg - 115 lb.
leg curls 3 x 20 - 120 lb.
donkey kick 3 x 10 each leg - 70 lb.
calf raisers 3 x 15 each leg
Results
Time exercise bike - 24:13
Distance exercise bike - 8.3 miles
Pace exercise bike - 20.7 mph
Equipment trainer - Expresso exercise bike
walk - Garmin Fenix
Clothing

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