weights | core | south Lake WA loop + Mercer Island

Made it to the gym this morning after a bit too much wine last night. :( Frequent trips to the drinking fountain were called for today.

I felt all right except it felt like I could not do any push-ups for the life of me. Rats.

When I got home I snuck in a ride before work. For once the wind was coming out of the north so I got blown down to Renton for a change. I thought I was going faster than usual but my time was a couple of minutes slower so what do I know.

Out on the road I saw Mike Hone (didn't recognize me) and then Ryan Dean (did recognize and yelled hello). That was nice.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	6:30 AM - 2 bananas, almond butter, tea
Lunch
Dinner
Workout Food	gym - water ride - 2 large bottles each w/2 scoops Perpetuem
Injuries
Therapy
Time of Day	gym - 5:00 AM ride - 7:30 AM
Workout Type	strength endurance
Weather	mid 40s, cloudy, dry, some wind
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 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 20/18/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each side crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment	Redline Conquest Pro
Clothing