31 October, 2010

24 Hour Fitness - Shoulders & Biceps

current song: Barbra Streisand by Duck Sauce

Walking
Sportline pedometer = 1.30 miles.
Spartakiad 8 average = 440.86 miles/121 solar days = 3.64 miles.

24 Hour Fitness - Shoulders & Biceps
Cardio - Bike
alpine pass program, 16+ minutes, level 12 (level 7 end)
144 calories burned > 140 calories for 1 can Coke reward.
7.36 miles.

Shoulders
dumbbell - Arnold press
  • 10/30
  • 10/30
  • 7/30 = 9/30 avg
dumbbell - front raise (hammer grip)
  • 10/25
  • 10/25
  • 7/30 = 9/26 avg
machine - lateral raise 2
  • 10/60
  • 6/60
  • 4/65 = 6/61 avg
  • 19/35 (60% max 65 = 39)
plates - rear delt
  • 10/160
  • 10/165
  • 8/165 = 9/163 avg
Biceps
dumbbell - seated curls
  • 10/25
  • 10/25
  • 7/25 = 9/25 avg
dumbbell - seated hammer curls
  • 10/25
  • 8/25
  • 7/25 = 8/25 avg
  • 15/20 (60% max 25 = 15)
plates - extensions
  • 10/40
  • 10/40
  • 8/40
  • 3/40 = 7/40 avg
Spartakiad 8 - London (270/36)
  • 20 lbs weight gain: 7 = 13
  • 46 biathlons: 57 = +11 ... REALIZED
  • 46 triathlons: 39 = 7
  • 46 quadrathlons: 43 = 3
  • 4,620 pull ups: 1,894 = 2,726
NYC to London = 3,466 miles
  • bike = 1,205.84
  • row = 90.79
  • run = 381.40
  • swim = 107.56
  • volleyball = 46.69
  • walk = 1,200.22
8.66 miles. 433.50 miles to reach London by 12.05.10. I will win the Mega Millions.

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