c r i m i n a l e . c o m | training - Friday 26 June 2009 - core

Friday, June 26, 2009

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Friday 26 June 2009 - core | cardio

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:00 AM
Distance:
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	core \| cardio

Breakfast:	6:30 AM - smoothie 10:00 AM - almonds, 3 pieces Pilot Bread w/peanut butter and jam
Lunch:	12:00 PM - fruit yogurt 3:00 PM - 2 pieces pizza, water
Dinner:	8:00 PM - 2 veggie kabobs, mixed green salad, cheese, 2 beers, water, chocolate, crackers
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 - 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:

THE PLANK WAS HARD. I am still not able to hold it for three minutes the second time. Rats.

My friend Ken L was back from Switzerland and since I got to the gym so goddamn early I saw him up in the cardio loft when I got there. He told me all about his backpack, the country, what a great time he had, the beer, the chocolate, blah, blah, blah.

They went hiking from hut to hut in Switzerland and did not have to carry a stove, tent or sleeping bag! Some huts even had a shower or a meal for a small up charge - crazy. I could get into that kind of backpacking I think… They were between 5,000-7,000 feet the whole time and he said the panoramic views of the Alps were amazing. I don't doubt it.

I have noticed that when you do stuff like boring ass cardio you discover milestones that represent a significant step on your journey towards the finish. For me and my little 30 minutes stint my milestones are 10, 15, 20 and 27:40 minutes. 10 just because it's a nice, round number and is when I'm finally all warmed up and moving a little faster, 15 because it's half way and 20 because then the end is in sight. At 27:40 you can actually see the end of the 30 minute course on the red LED display. Oh yeah.

Talking to Ken I zoomed right by the first milestone and by the time he went downstairs to lift weights I was already at 11 minutes. Nice. Sometimes it's the (really) little things. Thanks Ken.

Equipment:

Clothing:

cardio | core

Friday, June 26, 2009 10:35:26 AM (Pacific Daylight Time, UTC-07:00)