24 Hour Fitness - Chest & Biceps

current song: Second Chance by Shinedown

24 Hour Fitness
Cardio - bike
manual program, 12+ minutes, level 6 (level 5 low)
144 calories burned > 140 calories for 1 can Coke reward
4.81 miles

Chest
machine - butterfly

• 10/35 avg (30, 35, 40)

machine - pectoral fly

• 10/60
• 10/75
• 5/90 = 8/72 avg

modular dips

• 10/50 avg (40, 50, 60)

machine - fly

• 10/35
• 10/40
• 7/45 = 9/39 avg

Biceps
modular chin ups

• 10/60 3x

standing cable curl

• 10/65 avg (60, 65, 70)

plate extensions

• 10/35
• 6/40 2x = 7/37 avg

dumbbell - alternate hammer curl

• 10/15
• 10/20
• 8/20 = 9/18 avg

Cardio 2 - Precor 100i
fat burner program, 10+ minutes, level 10 (level 3 low)
148 calories burned > 140 calories for 1 can Coke reward
1.26 miles

Walking
Sportline pedometer - 1.46 miles
3 laps around Magic Island = 3.46 miles

Spartakiad 5 - Vengeance (V-2)

• 1.5 miles swimming (non-stop): 1.00 mile
• 15 lbs weight gain: -5 = 20
• 15 biathlons: 20 = +5
• 15 triathlons: 17 = +2
• 15 quadrathlons: 2 = 13
• 150 miles running: 144.55 = 5.45
• 500 miles walking: 542.72 = +42.72
• 1,500 abdominals: 883 = 617
• 1,500 chin ups: 575 = 925
• 1,500 push ups: 1,508 = +8 ... complete

Spartakiad 6 - Chicago (6/162)

• 15 yoga/pilates sessions: 0 = 15
• 20 lbs weight gain: 0 = 20
• 25 biathlons: 2 = 23
• 25 triathlons: 1 = 24
• 25 quadrathlons: 0 = 25
• 252 miles running: 10.80 = 241.20
• 840 miles walking: 27.36 = 812.64
• 2,520 chin ups: 60 = 2,460
• 2,520 push ups: 120 = 2,400

10.99 miles today. 1,628.97 miles to reach Chicago by 12.07.09.