22 February 2013

weights | Expresso exercise bike

After talking to Neal Goldberg from FootWorks PT yesterday morning I discovered that some of the ab and back exercises I am doing on machines at the gym are actually hurting my back. Nice. So today I tried to mix it up.

On the upside he said that doing some one-legged exercises on my right/healthy leg will help my left leg so I started doing some of that. I have to admit it felt funny working the right leg, and then the right leg, and then the right leg again and finally walking away from the machine without ever doing anything for me left leg.

At lunch I got back on the Expresso exercise bike at the IMA and went for a slightly longer course. I think the 'suggested' times were scaring me off but I'm finding that even when I take it relatively easy I am beating the pacer by 5+ minutes so I should not be worried about these sessions taking too long.


Sleep 6
Waking HR  
Body Weight 12:00 PM - 180 lb.
Body Fat  
Workout Food water
Time of Day weights - 5:15 AM
trainer - 12:00 PM
Workout Type strength
leg extensions 3 x 20 - 115 lb.
leg curls 3 x 20 - 120 lb.
donkey kick 3 x 20 - 70 lb. (right leg only)
incline leg press 3 x 20 - 45 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 18/18/17
seated cable row 20 at 75 lb., 2 x 20 - 60 lb.
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
Time weights - 45 min
trainer - 30:40
Distance trainer - 9.5 miles

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