06 July, 2009

24 Hour Fitness - Quads & Biceps

current song: Evacuate The Dancefloor by Cascada

Aquatic
totally chillaxin' afternoon. everyone must have had enough of the beach from yesterday's holiday. beach relatively empty. spotted a honu surface 6x. awesome. it must have been several weeks since I've seen na honu surface.

Walking
Sportline pedometer - 1.27 miles (estimate)
1 lap around Magic Island = 1.04 miles

friend Shiela... on her quest to look better... cuz she already looks good... started off w/ 1 mile. hopefully she wants to walk this Tuesday.

24 Hour Fitness - Quads & Biceps
Cardio - Precor EFX 546i
gluteal 1 program, 12+ minutes, level 10 (level 5 end)
156 calories burned > 149 calories for 1 can Coke reward
1.33 miles

Quads
dumbbell lunge
  • 10/25
  • 10/30
  • 10/25 = 26 avg
dumbbell squat
  • 10/35 avg (30, 35, 40)
(2 legs) extensions - machine e
  • 10/30 avg (25, 30, 35)
smith machine squat
  • 10/70 avg (50, 70, 90)
Biceps
modular chin ups
  • 10/59
  • 10/69 2x = 65 avg
seated dumbbell curl - hammer grip
  • 10/20
  • 5/25, 5/20
  • 4/25, 6/20 = 21 avg
machine extensions
  • 10/30
  • 10/35
  • 8/40 = 9/34 avg
cable hammer curls - rope attachment
  • 10/47 avg (40, 45, 50, 55)
machine extensions - hammer grip
  • 10/40
  • 6/45
  • 4/50 = 6/43 avg
Spartakiad 6 - Chicago (13/155)
  • 15 yoga/pilates sessions: 0 = 15
  • 20 lbs weight gain: -1 = 21
  • 25 biathlons: 4 = 21
  • 25 triathlons: 2 = 23
  • 25 quadrathlons: 1 = 24
  • 252 miles running: 23.20 = 228.80
  • 840 miles walking: 59.38 = 780.62
  • 2,520 chin ups: 120 = 2,400
  • 2,520 push ups: 120 = 2,400
3.64 miles today. 1,554.82 miles to reach Chicago by 12.07.09

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