26 March, 2011

24 Hour Fitness - Shoulders & Triceps

current song: Forget You by Cee Lo Green

Walking
Sportline pedometer = 5.48 miles. 1 can Coke reward.
Spartakiad 10 average = 111.37 miles/34 solar days = 3.27 miles.

24 Hour Fitness - Shoulders & Triceps
Cardio - Bike
random hill program, 16+ minutes, level 12 (level 7 end)
143 calories burned > 140 calories for 1 can Coke reward.
8.03 miles.

Shoulders
plates - rear delt
  • 10/140
  • 10/145
  • 10/150 = 145 avg
machine - basic overhead press
  • 10/55
  • 10/60
  • 10/60 = 58 avg
machine - lateral raise 2
  • 10/40
  • 10/45
  • 10/50 = 45 avg
modular pull ups
  • 10/23
  • 10/33
  • 10/43 = 33 avg
Triceps
cable - pushdown (rope attachment)
  • 10/30
  • 10/35
  • 7/35 = 9/33 avg
modular extensions - vbar attachment
  • 10/40
  • 10/50
  • 10/50 = 46 avg
cable - pushdown
  • 10/50
  • 6/55
  • 5/55 = 7/52 avg
machine - overhead extensions
  • 10/80
  • 10/90
  • 10/90 = 86 avg
machine - extensions
  • 10/65
  • 5/70
  • 4/70 = 6/67 avg
Spartakiad 10 - Athens (35/92)
  • 20 lbs weight gain: 3 = 17
  • 15 biathlons: 9 = 6
  • 15 triathlons: 5 = 10
  • 15 quadrathlons: 5 = 10
  • 1,270 pull ups: 197 = 1,073
Berlin to Athens = 1,222 miles
  • bike = 179.21
  • row = 10.51
  • run = 50.70
  • swim = 11.74
  • volleyball = 4.34
  • walk = 139.34
13.51 miles yesterday. 826.16 miles to reach Athens by 06.25.11. I will win the Mega Millions.

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