18 July 2011

core | commute

I got worked this morning by Tucker R from Mobility+ Healthcare… it's my own fault really for not getting a massage in ages and then starting up again but boy did I feel it all day AND on my ride home. One word: sore. Tucker is very good but take my advice and use him after a hard workout and not before. I will be back.

I was going about as slow as I could on the hills during my commute home and my legs were still screaming; screaming for vengeance. You can only go so easy on a single speed bike.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food water
Time of Day gym - 5:45 AM
Workout Type active recovery
Weather upper 60s, sunny, dry, light breeze
plank 3 min, 2 min each side
back extensions 3 x 40
clam knee lifts 100 each leg
side leg lifts 100 each leg
twisters 50 each side - 10 lb.
roman chair knee lifts 3 x 40
push-ups 22
hip abductors 3 x 30 - 100 lb.
Equipment Town Bike

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