20 March 2013

weights | core | cardio

Okay, since my doctor has given me the go-ahead to add light impact to my workout it means I can finally do more quality core exercises and I can use the elliptical trainer. Done and done.

Working my left leg is not easy. It is noticeably weaker. Time to get busy.

One thing I noticed was that by the time I got to my last two core/back exercises my body was blown! Especially my back, totally torched. Here's hoping I get stronger now.

I took a picture of the trainer after I was done in hopes of capturing some summary information but not so much.


Sleep 7
Waking HR  
Body Weight 12:00 PM - 178 lb.
Body Fat  
Workout Food water
Time of Day gym - 5:00 AM
elliptical - 12:00 PM
Workout Type strength
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 22 - 70 lb. EACH LEG
walking lunges 3 x 52
single leg squats 3 x 15 each leg, 8" step
calf raises 3 x 10
wobble disk 3 x 10 sec each leg
push-ups 12/10/9
ball leg lifts 3 x 15 each leg
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 20
Time elliptical - 30 min
Distance elliptical - 3.8 miles
Pace low 140s to upper 150s rpm, heart rate low 120s to upper 140s

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