weights | core | Expresso exercise bike

Obviously this is my go-to routine now. :) Hit the gym in the AM and then hit the Expresso exercise bike at lunch. So far I am not bored out of my skull, we'll see how long this lasts.

ASIDE - Shelley and I started a 3-day juice cleanse today (more about that when we're done). That means I did not get very many calories today... Today at least the workouts did not suffer.

I achieved a new milestone on the exercise bike today. I beat my previous best on this course and only averaged six more watts. The secret? I finally averaged 90+ rpm. That was not easy for me. My doctor told me to not exert too much pressure on my left ankle so I am trying to spin baby spin. I was shifting WAY down on the climbs but there were several times when I saw 100+ rpm too. I'm thinking this is a good thing.

Sleep	7
Waking HR
Body Weight	12:00 PM - 177 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM bike - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 75 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 3 x 20 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 20 crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment
Clothing

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