03 July, 2009

Exercise

current song: LoveGame by Lady Gaga on Hot 93.9 FM

Walking
Sportline pedometer - 3.55 miles (estimate)

Aquatic
swim to lifeguard station 2 back to station 1. 2 laps.
22+ minutes. 1 can Coke reward.
0.50 mile (estimate)

Running
31+ minutes. 1 can Coke reward.
3.10 miles (estimate)

24 Hour Fitness - Shoulders & Triceps
Bike
hill program, 34+ minutes, level 10 (level 1 end)
174 calories burned > 149 calories for 1 can Coke reward
12.70 miles. triathlon complete.

Shoulders
plates - rear delts
  • 10/90
  • 10/140
  • 10/160 = 130 avg
dumbbell see-saw press
  • 10/15 3x
modular chin ups
  • 10/59 2x
  • 7/69
  • 3/69 = 7/62 avg
upright barbell row
  • 10/40 3x
standing 1 arm dumbell press - hammer grip
  • 10/15
  • 10/20 2x = 18 avg
Triceps
pushdown - rope attachment
  • 10/35 3x
pushdown - vbar attachment
  • 10/55 avg (45, 55, 65)
standing 1 arm dumbbell extension
  • 10/15
  • 9/20 2x = 9/18 avg
skull crusher
  • 10/40 3x
Spartakiad 6 - Chicago (10/158)
  • 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: 44.24 = 795.76
  • 2,520 chin ups: 90 = 2,430
  • 2,520 push ups: 120 = 2,400
19.85 miles today. 1,569.96 miles to reach Chicago by 12.07.09

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