Monday, August 23rd 2010

WORKOUT

5:15 AM - 95 mins. of Spinning ~ 19 miles ( 130 AVG - 149 MAX HR) 627 Kcals.

7:30 AM - 30 mins. of Swimming Laps ~ .58 mile ( 124 AVG - 134 MAX HR) 182 Kcals
Breakdown: 42 laps Freestyle.

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• 2096 cals consumed
• 125 mins of exercise

Saturday, August 21st 2010

WORKOUT

7:000 AM - 60 mins. of Stepmill ~2.33 miles ( 122 AVG - 133 MAX HR) 354 Kcals.
Breakdown: Manual Level 4 for 40 minutes. Then Manual Level 5 for 20 minutes.

8:15 AM - 45 mins. of Swimming Laps ( 98 AVG - 116 MAX HR) 159 Kcals.
Breakdown:
12 laps kick-board with flippers
12 laps freestyle
6 laps supine
12 laps Side Drills ( 2/3)
12 laps freestyle with flippers & fins
6 laps supine

2:45 PM - 47 mins. Walk with Tobota Drill - 3.5 miles ( 117 AVG - 145...

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Friday, August 20th 2010

WORKOUT

5:50 AM - 56 mins. of Spinning ~ 11 miles ( 129 AVG - 143 MAX HR) 355 Kcals.

7:40 AM - 30 mins. of StepMill ~ 2.37 miles ( 123 AVG - 136 MAX HR) 178 Kcals.
Breakdown: 28 mins @ Manual Level 4, 1 min @ Manual Level 5 & 1 min @ Manual Level 6.

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Thursday, August 19th 2010

WORKOUT

5:20 AM - 78 mins. of Weights - Legs (102 AVG - 144 MAX HR) 306 Kcals.
Lunges w/overhead press: 7.5/25, 7.5/25, 7.5/25
Barbell Squats: 95/15, 115/15, 135/12, 155/4
Hack Squat: 95/15, 115/12, 135/10
Angled Leg Press: 230/15, 270/12, 320/10
Angled Calf Raises: 230/15, 270/12, 320/10
LF Glute: 30/15, 40/15, 50/15
Leg Curl: 40/15, 50/12, 60/4
Leg Extension: 45/15, 60/12, 75/10
Adductor: 100/15, 110/12, 120/10
Abductor: 100/15, 110/12, 120/10

7:35 AM - 30 min...

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Wednesday, August 18th 2010

WORKOUT

5:20 AM - 83 mins. of Spinning ~ 14 miles ( 119 AVG - 127 MAX HR) 440 Kcals.

7:05 am - 60 mins - 4.66 miles ( 119 AVG - 127 MAX HR) 338 Kcals.
Breakdown: Manual Level 4 for the entire 60 minutes.

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