15 June, 2009

24 Hour Fitness - Shoulders & Calves

current song: Show Me What I'm Looking For by Carolina Liar

Walking
Sportline pedometer - 1.02 miles

24 Hour Fitness
Cardio - Bike
manual program, 30+ minutes, level 6 (level 7 high, level 5 low)
331 calories burned > 328 calories for 1 can Coke reward
11.29 miles

Shoulders
cable standing low-pulley deltoid raise
  • 10/15
  • 10/20
  • 5/25 = 8/19 avg
rear deltoid machine
  • 10/30 avg (15, 30, 45)
front cable raise
  • 10/15
  • 10/20
  • 5/25 = 8/19 avg
lateral raise machine 2
  • 10/40
  • 10/45
  • 7/50 = 9/44 avg
Calves
plate donkey
  • 10/140
  • 10/190 2x = 173 avg
plate seated raise
  • 10/45 2x
  • 10/70 = 53 avg
standing raises machine
  • 10/180 avg (165, 180, 195)
press on the leg press machine
  • 10/180 3x
modular chin ups
  • 10/50 2x
  • 10/60 = 53 avg
Abdominals
decline (oblique) crunches - 30
crunches - 34
knee/hip raise on parallel bars - 40

Vengeance (V-2)
  • 1.5 miles swimming (non-stop): 1.00 mile
  • 15 lbs weight gain: -5 = 20
  • 15 biathlons: 16 = +1
  • 15 triathlons: 13 = 2
  • 15 quadrathlons: 2 = 13
  • 150 miles running: 117.75 = 32.25
  • 500 miles walking: 468.12 = 31.88
  • 1,500 abdominals: 780 = 720
  • 1,500 chin ups: 515 = 985
  • 1,500 push ups: 1,198 = 302
12.31 miles today. 95.35 miles to reach Phoenix by 06.27.09

No comments: