Martin's training diary - Wednesday 16 April 2008 - weights

Wednesday, April 16, 2008

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Wednesday 16 April 2008 - weights | commute

posted by: Martin

Hrs. Sleeping:	5
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 am
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| commute

Breakfast:	smoothie
Lunch:	Odwalla protein drink, tomato and mozzarella sandwich, Builder's bar
Dinner:
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
incline leg press	20x180 lb, 20x270 lb, 20x360 lb, 22x360 lb
squat (Smith)	10x140 lb, 10x140 lb, 12x140 lb
bench step-ups	15x40 lb dumbbells, 15x45 lb, 20x50 lb
leg extensions	3x15 - 195 lb with 135 lb drop set each time
leg curls	we used this funky machine... 12x35 lb, 12x50 lb, 12x50 lb
plank	2x180 sec

Results:

Comments:

I was really up for legs in the gym today and had a pretty good workout. Amazing how much of this is mental... Duh.

The ride home can be described in one word: mellow. I went up Belmont and had to get myself pretty excited about that hill on my single speed.

Equipment:

Raleigh town bike

commute | weights

Wednesday, April 16, 2008 4:59:33 PM (Pacific Standard Time, UTC-08:00)