c r i m i n a l e . c o m | training - Friday 11 April 2008 - weights | core

Friday, April 11, 2008

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Friday 11 April 2008 - weights | core | commute

posted by: Martin

Hrs. Sleeping:	7
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 am
Distance:	15 miles
Time (total):
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:	weights \| core \| commute

Breakfast:	cereal
Lunch:	10:00 am - Promax bar 11:30 am - 2 bagels, cream cheese, one with lox, one with jam, Odwalla C Monster
Dinner:	2 beers, pie, spinach salad at Pies & Pints
Workout Food:	water

Course:

push-ups	2x20
seated row	2x20 - 90 lb
shoulder press	2x20 - 25 lb
lat pull-down	2x20 - 90 lb
plank	180 sec, 60 sec, 60 sec, 60 sec to each side
other core	2x40 clam knee lifts to each side, 40 side leg lifts to each side, 2x50 steam engines, 30 twisters - 10 lb, 80 leg extensions
back extensions	20 straight, 20 twisting - 25 lb

Results:

Comments:

The plank was hard today, but thinking back I have done very little core this last week so no wonder. At least riding my bike felt great! On the way home I took my scenic detour

Equipment:

Raleigh town bike

commute | core | weights

Friday, April 11, 2008 12:12:54 PM (Pacific Standard Time, UTC-08:00)

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