10 January, 2010

24 Hour Fitness - Shoulders & Triceps

current song: Take That by Wiley & Chew Fu

Walking
Sportline pedometer - 3.26 miles (estimate)
1 can Coke reward

24 Hour Fitness - Shoulders & Triceps
Cardio - Bike (recumbent)
hill program, 15+ minutes, level 11 (level 6 end)
145 calories burned > 140 calories for 1 can Coke reward
9.62 km = 5.97 miles

modular pull ups
  • 13/58
  • 13/58
  • 7/68
  • 6/68 = 9/61 avg
Shoulders
dumbbell - front raise
  • 10/25
  • 10/25
  • 8/25 = 9/25 avg
plates - rear delt
  • 10/150
  • 10/150
  • 7/160 = 9/152 avg
machine - rear deltoid
  • 10/50
  • 10/50
  • 10/50 = 50 avg
dumbbell - standing press (hammer grip)
  • 10/25
  • 10/25 = 25 avg
Triceps
dumbbell - seated 1 arm press
  • 10/20
  • 10/25
  • 6/25 = 8/23 avg
cable - pushdown (vbar attachment)
  • 7/70
  • 7/70
  • 7/70 = 7/70 avg
  • 16/45 (60% of max weight 70 = 42)
cable - pushdown
  • 10/60
  • 10/65
  • 8/65 = 9/63 avg
cable - reverse grip pushdown
  • 10/40
  • 8/40
  • 6/40 = 8/40 avg
Spartakiad 7 - New York (41/30)
  • 10 biathlons: 9 = 1
  • 10 triathlons: 4 = 6
  • 10 quadrathlons: 5 = 5
  • 15 yoga/pilates sessions: 0 = 15
  • 20 lbs weight gain: -2 = 22
  • 1,065 pull ups: 459 = 606
Chicago to NYC = 715 miles
  • bike = 158.96
  • row = 12.04
  • run = 67.90
  • swim = 15.34
  • volleyball = 15.29
  • walk = 163.11
9.23 miles today. 282.36 miles to reach NYC by 02.07.10.

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