# Saturday, December 22, 2007
Friday 21 December 2007 - weights | core
posted by: Martin Criminale
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance:  
Total Time:  
Total Ascent:  
Weather:  
Workout Type: weights | core

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course:
push-ups 3x15
bent over row 3x15 - 90 lb
shoulder press 3x15 - 25 lb
lat pull down 3x15 - 90 lb
plank 2x180 sec straight, 60 sec each side
other core 30 ball passes, 50 steam engines
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: All good, I need to ride my bike...
Equipment:  
core | weights
Saturday, December 22, 2007 4:08:43 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Friday, December 21, 2007
Thursday 20 December 2007 - core | spinning
posted by: Martin Criminale
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: 5:30 am
Distance: spinning - 40 min
Total Time:  
Total Ascent:  
Weather:  
Workout Type: core | spinning

Breakfast:  
Lunch:  
Dinner:  
Workout Food: water

Course:  
Results:  
Comments: Okay, I had a SUPER core workout this morning... all the usual stuff and hip abductors and adductors as well. And I felt good during the spinning class but for some reason Kempton B cut it a bit short. No matter, it was a really good workout.
Equipment:  
core | spinning
Friday, December 21, 2007 4:07:20 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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# Thursday, December 20, 2007
Wednesday 19 December 2007 - weights | core | CycleU indoor TT
posted by: Martin Criminale
Hrs. Sleeping:  
Pulse (waking):  
Pulse (rising):  
Difference:  
Weight:  
Body Fat:  
Time of Day: gym - 5:30 am
CycleU indoor TT - 5:15 pm
Distance:  
Total Time: indoor TT - about 15:35
Total Ascent:  
Weather:  
Workout Type: weights | core | CycleU indoor TT

Breakfast:  
Lunch:  
Dinner:  
Workout Food:  

Course:
push-ups 3x15
seated row 3x15 - 90 lb
shoulder press 3x15 - 25 lb
lat pull-down 3x15 - 90 lb
incline peg press 20x90 lb, 20x180 lb, 20x270 lb, 15x360 lb, 15x360 lb, 20x270 lb, 20x180 lb
lunges (barbell, free) 3x20 - 70 lb
plank 3 min straight
other core 30 ball passes, 2x20 sit-ups on incline board
back extensions 20 straight, 20 twisting - 25 lb
Results:  
Comments: The gym went great today except I totally forgot the leg extensions and curls! :( There I was, chatting away and after walking out and driving half way home I figured it out. Oh well.

At the indoor TT I signed up too late and all but the first slot were sold out. I tired to go extra hard and was motivated to do so but my body would only let me get a pretty average result. Poop. I did not feel crushed but maybe the gym took a little bit of a toll. And maybe I Just need to get fitter. :|

I'm realizing I need to ride my bicycle more.
Equipment: Bianchi Volpe, 38/50, 12-25
core | CycleU indoor TT | weights
Thursday, December 20, 2007 4:02:36 AM (Pacific Standard Time, UTC-08:00)  #    Disclaimer  |  Comments [0]  | 

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