12 November, 2009

24 Hour Fitness - Shoulders & Triceps

current song: Stop Crying Your Heart Out by Oasis

Walking
Sportline pedometer - 4.64 miles (estimate)
1 can Coke reward

24 Hour Fitness - Shoulders & Triceps
Cardio - Bike
alpine program, 18+ minutes, level 10 (level 20 high, level 11 end)
141 calories burned > 140 calories for 1 can Coke reward
5.69 miles

Cardio 2 - Rowing
level 3
141 calories burned > 140 calories for 1 can Coke reward
2,679 meters = 1.66 miles

Shoulders
modular pullups
  • 10/18
  • 10/28
  • 10/38 = 28 avg
machine - rear deltoid
  • 10/45
  • 10/45
  • 10/50 = 46 avg
dumbbell - shrug
  • 10/55
  • 10/60
  • 10/60 = 58 avg
Triceps
cable - pushdown (vbar attachment)
  • 10/65
  • 10/65
  • 10/70 = 66 avg
cable - pushdown
  • 10/60
  • 9/60
  • 8/60 = 9/60 avg
machine - overhead extensions
  • 10/80
  • 10/90
  • 10/90 = 86 avg
Spartakiad 6 - Chicago (142/26)
  • 15 yoga/pilates sessions: 0 = 15
  • 20 lbs weight gain: -2 = 22
  • 25 biathlons: 21 = 4
  • 25 triathlons: 23 = 2
  • 25 quadrathlons: 13 = 12
  • 252 miles running: 190.09 = 61.91
  • 840 miles walking: 659.18 = 180.82
  • 2,520 chin ups: 330 = 2,190
  • 2,520 push ups: 516 = 2,004
11.99 miles. 183.58 miles to reach Chicago by 12.07.09

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