# Wednesday, June 24, 2009
Wednesday 24 June 2009 - core | cardio
posted by: Martin Criminale
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: Who cares, I was indoors.
Workout Type: core | cardio

Breakfast: smoothie
Lunch: 12:00 PM - left over grilled trout, mozzarella cheese, almonds, fruit yogurt, water
Dinner: pasta, green salad, cheese, 2 glasses wine, chocolate
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 twisters - 12 lb, 60 leg extensions, 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, 75 rpm
Results:  
Comments: Okay, how can I put this… going to the gym and not riding my bike bites the big one.

I won't get inappropriate here but stress at home have kept me away from races for weeks now and I have barely been able to ride to boot. During my core routine I almost started crying from the frustration of said stress and because like most other podunk local racers; I constantly hold myself to this unrealistic standard of my fittest ever condition. That's right, all kinds of unnecessary monkeys are being placed on my back by yours truly. 'Cuz that's how I roll.

But I held on and finished my routine. The plank was hard as hell again, that's going to take some time to bump back up to 2x180 seconds.

So then I managed to heroically (overly dramatically?) drag myself up to the cardio loft, I got on a trainer and just stood there for like five minutes! Serious. I am such a head case!

Thank goodness once I got going it was easier and easier to keep it up. Exertion seems to reduce one's ability to focus on stressful things. Which is probably why I find riding so cathartic come to think of it. Even if I can't work out my problem on a ride, at least I'm more at peace with it when I finish up. No such luck lately unfortunately.

Tomorrow is another day. Here's hoping I cope a little better. This blows.
Equipment:  
Clothing:  
cardio | core
Wednesday, June 24, 2009 1:03:27 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Tuesday, June 23, 2009
Tuesday 23 June 2009 - core | cardio
posted by: Martin Criminale
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: low 70s, dry, sunny
Workout Type: core | cardio

Breakfast: smoothie
Lunch:  
Dinner:  
Workout Food: water

Course: core - 4x30 knee lifts, 20/15/15/15 sit-up on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Results:  
Comments: Yesterday I opined that core was tough and today just confirmed that. I could barely finish my knee lifts and could not do 4x20 sit-ups. Yikes!
Equipment:  
Clothing:  
cardio | core
Tuesday, June 23, 2009 12:03:00 PM (Pacific Daylight Time, UTC-07:00)  #    Disclaimer  |  Comments [0]  | 

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# Monday, June 22, 2009
Monday 22 June 2009 - core | cardio
posted by: Martin Criminale
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)  #    Disclaimer  |  Comments [0]  | 

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