15 January, 2011

24 Hour Fitness - Quads & Triceps

current song: Alejandro by Lady GaGa

Walking
Sportline pedometer = 3.62 miles. 1 can Coke reward.
Spartakiad 9 average = 98.31 miles/27 solar days = 3.64 miles.

Magic Island = 2.28 miles.

24 Hour Fitness - Quads & Triceps
Cardio - Bike
alpine pass program, 16+ minutes, level 12 (level 8 end)
143 calories burned > 140 calories for 1 can Coke reward.
7.13 miles.

Quads
dumbbell - squats
  • 10/50
  • 10/55
  • 10/55 = 53 avg
machine - extensions 1
  • 10/75
  • 7/90
  • 7/90 = 8/83 avg
dumbbell - lunges
  • 10/30
  • 10/30
  • 3.5/35 = 7/30 avg
plates - extensions
  • 10/55
  • 7/60
  • 7/60 = 8/57 avg
Triceps
dumbbell - seated press
  • 10/50
  • 10/50
  • 6/55 = 8/51 avg
modular dips
  • 10/65
  • 10/75
  • 10/85 = 75 avg
plates - extensions
  • 10/25
  • 10/30
  • 10/35
  • 4/40 = 8/31 avg
Spartakiad 9 - Berlin (28/27)
  • 20 lbs weight gain: 4 = 16
  • 8 biathlons: 2 = 6
  • 8 triathlons: 3 = 5
  • 8 quadrathlons: 1 = 7
  • 325 pull ups: 30 = 295
London to Berlin = 599 miles
  • bike = 120.55
  • row = 2.12
  • run = 27.00
  • swim = 5.84
  • volleyball = 12.82
  • walk = 126.79
13.03 miles today. 303.88 miles to reach Berlin by 02.10.11. I will win the Mega Millions.

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