10 July, 2009

24 Hour Fitness - Shoulders & Biceps

current song: Broken Strings by James Morrison

Walking
Sportline pedometer - 5.29 miles (estimate)

24 Hour Fitness
Cardio - Bike
hill program, 17+ minutes, level 10 (level 5 end)
144 calories burned > 140 calories for 1 can Coke reward
6.34 miles

Shoulders
front dumbbell raise - hammer grip
  • 10/20 3x
machine - press
  • 10/40 avg (35, 40, 45)
dumbbell shrug
  • 10/50 avg (45, 50, 55)
upright cable row
  • 10/55 avg (50, 55, 60)
Biceps
modular chin ups
  • 10/68 2x
  • 10/78 = 71 avg
seated dumbbell curl
  • 10/20 3x
reverse barbell preacher curls
  • 10/30 3x
ez-bar curl
  • 10/40 2x
  • 10/50 = 43 avg
barbell - preacher curl
  • 10/40 2x
  • 10/50 = 43 avg
Spartakiad 6 - Chicago (17/151)
  • 15 yoga/pilates sessions: 0 = 15
  • 20 lbs weight gain: -2 = 22
  • 25 biathlons: 4 = 21
  • 25 triathlons: 2 = 23
  • 25 quadrathlons: 2 = 23
  • 252 miles running: 26.30 = 225.70
  • 840 miles walking: 78.71 = 761.29
  • 2,520 chin ups: 180 = 2,340
  • 2,520 push ups: 120 = 2,400
11.63 miles today. 1,510.33 miles to reach Chicago by 12.07.09

1 comment:

Paz123 said...

Interesting post!! I got useful Harbinger Push Up Bars... Those are helpful in my fitness program...