01 April 2015

core | bike commute

Hit the gym this morning and managed to do a mostly complete core routine for the first time in FIVE WEEKS. My back sure has suffered.

I could not do back extensions or the Roman Chair knee lifts, these still hurt my abdomen too much.

On my way home I saw this. Pictures really are worth 1000 words.

Sleep 6
Waking HR 4:30 AM - 54
Body Weight 6:00 AM – 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition gym - water
Recovery  
Injuries  
Therapy  
Time of Day gym – 5:15 AM
Workout Type  
Weather  
Course
plank 2:40 min, 2 min each side
twisters 50 each side - 15 lb.
leg extensions 60
hip raisers 2 x 30 each side
fire hydrants 60 each side
side leg lifts 60 each side
clam knee lifts 80 each side
push-ups 12/12/12
wobble disk 3 min each leg
Results  
Time core – 40 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0
Clothing  
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