c r i m i n a l e . c o m | training - Monday 22 September 2008 - weights | core

Monday, September 22, 2008

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Monday 22 September 2008 - weights | core | commute

Hrs. Sleeping:
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	gym - 5:15 AM
Distance:	9 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:	60, dry, calm
Workout Type:	weights \| core \| commute

Breakfast:
Lunch:
Dinner:
Workout Food:	water

Course:

leg extensions	2x20 - 135 lb
leg curls	2x20 - 120 lb
squats	2x20 - 95 lb
lunges	2x20 - 65 lb
push-ups	25, 20
seated row	2x16 - 105 lb
shoulder press	2x15 - 50 lb
lat pull down	2x15 - 90 lb
plank	180 sec, 75 sec, 60 sec, 60 sec to each side
other core	2x40 clam knee lifts, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

First day of leg weights! I tried to go really, really light to make sure I would not be crippled the next day. It felt okay and the squats did not hurt my back but they did feel a tad awkward as I have not done them in ages. I should get used to the movement soon.

Equipment:

Raleigh town bike

commute | core | weights-legs | weights-upper body

Monday, September 22, 2008 12:27:09 PM (Pacific Daylight Time, UTC-07:00)