31 December, 2010

24 Hour Fitness - Back & Triceps

current song: I Need Air by Magnetic Man

Walking
3.16 miles at 16:37. 1 can Coke reward.
3.10 miles before 01:18. 1 can Coke reward.
0.23 mile remainder of solar day.

Sportline pedometer Spartakiad 9 average = 54.99 miles/14 solar days = 3.92 miles.

24 Hour Fitness - Back & Triceps
Cardio - Bike
random hill program, 20+ minutes, level 12 (level 7 end)
143 calories burned > 140 calories for 1 can Coke reward.
8.92 miles.

Back
cable - seated row
  • 10/120
  • 10/120
  • 6/120 = 8/120 avg
cable - wide grip lat pulldown
  • 10/110
  • 7/120
  • 5/120 = 7/115 avg
machine - rotary upper
  • 10/85
  • 10/85
  • 5/100 = 8/88 avg
machine - rotary lat
  • 10/130
  • 8/130
  • 6/130 = 8/130 avg
Triceps
modular extensions - bar attachment
  • 10/50
  • 10/50
  • 4/60 = 8/51 avg
dumbbell - standing 1 arm extensions
  • 10/25
  • 9/25
  • 6/25 = 8/25 avg
dumbbell - standing extensions
  • 10/45
  • 10/50
  • 6/50 = 8/48 avg
cable - reverse grip pushdown
  • 10/40
  • 6/40
  • 2/45 = 6/40 avg
Spartakiad 9 - Berlin (14/41)
  • 20 lbs weight gain: 1 = 19
  • 8 biathlons: 1 = 7
  • 8 triathlons: 2 = 6
  • 8 quadrathlons: 0 = 8
  • 325 pull ups: 0 = 325
London to Berlin = 599 miles
  • bike = 65.64
  • row = 0.00
  • run = 11.00
  • swim = 3.23
  • volleyball = 5.52
  • walk = 68.03
15.41 miles today. 445.58 miles to reach Berlin by 02.10.11. I will win the Mega Millions.

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