09 April 2015

strengthening | bike commute

Another morning at the gym doing leg and hip stuff, this is starting to feel good. Another long commute home, I am loving this route!

Sleep 6
Waking HR 4:30 AM - 47
Body Weight 6:15 AM – 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Nutrition water
Recovery  
Injuries  
Therapy  
Time of Day gym – 5:15 AM
Workout Type  
Weather  
Course
incline leg press 14/14/20 – 180 lb.
donkey kick 14/14/14 each leg – 110 lb.
leg extensions 14/14/14 – 175 lb.
leg curls 14/14/14 – 165 lb.
calf raises 14/14/14 – 155 lb.
adductors 14/14/16 – 140 lb.
abductors 14/14/16 – 100 lb.
hip bungee forward 50 each side
hip bungee 45 degree 50 each side
leg lifts 100
wobble disk 3 min each leg
Results  
Time gym – 60 min
Distance  
Pace  
Equipment Raleigh Mojave 8.0
Clothing  

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