28 June, 2009

24 Hour Fitness - Shoulders & Triceps

current song: My Life Would Suck Without You by Kelly Clarkson

Walking
Sportline pedometer - 1.30 miles

24 Hour Fitness
Cardio - Precor EFX 546i
interval program, 11+ minutes, level 10 (level 9 end)
148 calories burned > 140 calories for 1 can Coke reward
1.26 miles

Shoulders
modular chin ups
  • 10/56 avg (60, 50, 60)
dumbbell press
  • 6/30 3x
arnold dumbbell press
  • 7/25 3x
dumbbell seated side lateral raise
  • 10/10 3x
lateral machine 2
  • 10/40
  • 10/45
  • 7/50 = 9/44 avg
Triceps
dumbbell seated 1 arm extension
  • 10/15
  • 10/20 2x = 18 avg
modular dips
  • 10/70 avg (60, 70, 80)
modular extensions - bar attachment
  • 10/30 2x
  • 10/40 = 33 avg
plate extensions
  • 10/25 3x
cable reverse grip bushdown
  • 10/30
  • 10/35
  • 5/40 = 8/34 avg
Cardio 2 - Precor EFX 546i
cross training 2 program, 11+ minutes, level 10 (level 7 end)
145 calories burned > 140 calories for 1 can Coke reward
1.24 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: 536.54 = +36.54
  • 1,500 abdominals: 883 = 617
  • 1,500 chin ups: 545 = 955
  • 1,500 push ups: 1,442 = 58
Spartakiad 6 - Chicago (5/163)
  • 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: 21.18 = 818.82
  • 2,520 chin ups: 30 = 2,490
  • 2,520 push ups: 54 = 2,466
3.80 miles today. 1,639.96 miles to reach Chicago by 12.07.09.

1 comment:

Justin said...

Excellent.!! I have been a member of 24 Hour Fitness (with all club access) for about 2 and half years. This week I m doing workout on my shoulders and triceps.