c r i m i n a l e . c o m | training - Monday 22 June 2009 - core

Monday, June 22, 2009

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Monday 22 June 2009 - core | cardio

Hours Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:30 AM
Distance:
Time (total):
Time (moving):	cardio - 30 min
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| cardio

Breakfast:	7:00 AM - smoothie 8:30 AM - almonds
Lunch:	11:30 AM - veggie crumbles, quinoa, diced tomatoes 1:00 PM - 2 pieces Pilot Bread, cream cheese, jam, water 2:00 PM - 4 pieces potato bread, water
Dinner:	7:30 PM - mixed green salad, 2 pieces pizza, 2 beers, lots of cherries, water
Workout Food:	water

Course:

plank	180 sec, 120 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions	20 straight and 20 twisting - 25 lb

cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm

Results:

Comments:

In case anyone was wondering, if you take a shit ton of time off from an activity it will be really hard when you pick it back up. That was core today. I just was not up to the Herculean task of doing the plank for three minutes the second time around, no way.

And I could feel everything else too.

Cardio was okay although I had a hard time trying to find a machine that did not squeak. F'n Gold's Gym is not keeping up with normal wear and tear! What am I saying, they never have.

Equipment:

Clothing:

cardio | core

Monday, June 22, 2009 8:10:02 PM (Pacific Daylight Time, UTC-07:00)