c r i m i n a l e . c o m | training - Monday 30 November 2009 - core

Monday, November 30, 2009

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Monday 30 November 2009 - core | cardio

Hours Sleeping:	6
Pulse (waking):
Pulse (rising):
Difference:
Weight:
Body Fat:
Time of Day:	5:15 AM
Distance:
Time (total):	cardio - 30 min
Time (moving):
Time (stopped):
Speed (moving):
Speed (overall):
Total Ascent:
Weather:
Workout Type:

Breakfast:	6:30 AM - cereal
Lunch:
Dinner:
Workout Food:

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, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb
back extensions	30 straight, 30 twisting

cardio - elliptical trainer, random profile, 14/20 resistance, 70 rpm to start, 75+ the last half

Results:

Comments:

I was a little sore today from my run yesterday but not too bad… Of course I don't want to speak too soon as this usually gets somewhat worse the second day. :)

Cardio was slooooow. I started and could barely handle 70 rpm, thank goodness I warmed up and finished at 75+ rpm

Equipment:

Clothing:

cardio | core

Monday, November 30, 2009 2:33:00 PM (Pacific Standard Time, UTC-08:00)

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