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.