Tuesday, December 26, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,363 ~ 2.8 miles

Monday, December 25, 2023

Activity Tracking:
Steps: 5,262 ~ 2.9 miles

Sunday, December 24, 2023

Activity Tracking:
Steps: 6,151 ~ 3.2 miles

Saturday, December 23, 2023

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles

Swings: 2x10(5+5)x16 kg.

Workout:
Swings: 20(10+10)x4(2+2)x24 kg.

Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.

Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)

Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock

Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)

Activity Tracking:
Steps: 5,107 ~ 2.9 miles

Friday, December 22, 2023

Activity Tracking:
Steps: 4,966 ~ 2.6 miles

Thursday, December 21, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles

Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill

Strength:
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 10.54 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,457 ~ 3.9 miles

Wednesday, December 20, 2023

Workout:
Dynamic Stretch + Recovery

Activity Tracking:
Steps: 5,618 ~ 3.0 miles

Tuesday, December 19, 2023

Activity Tracking:
Steps: 5,284 ~ 2.8 miles

Monday, December 18, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x10 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 15.32 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,406 ~ 3.4 miles

Sunday, December 17, 2023

Activity Tracking:
Steps: 5,722 ~ 3.0 miles

Saturday, December 16, 2023

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .26 miles

Swings: 2x10(5+5)x16 kg.

Workout:
Swings: 20(10+10)x4(2+2)x24 kg.

Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.

Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)

Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock

Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)

Activity Tracking:
Steps: 7,539 ~ 4.1 miles

Friday, December 15, 2023

Activity Tracking:
Steps: 6,956 ~ 3.7 miles

Thursday, December 14, 2023

Activity Tracking:
Steps: 5,655 ~ 3.0 miles

Wednesday, December 13, 2023

Workout:
Dynamic Stretch + Recovery

TechnoGym Recumbent Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 8.44 miles

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,545 ~ 2.9 miles

Tuesday, December 12, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,780 ~ 3.0 miles

Monday, December 11, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles

Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Abduction: 3x10x35 lbs.
Cybex Hip Adduction: 3x10x35 lbs.
Cybex Eagle NX Calf: 3x10x85 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.06 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,324 ~ 3.3 miles

Sunday, December 10, 2023

Activity Tracking:
Steps: 5,183 ~ 2.7 miles

Saturday, December 09, 2023

Warm-Up:
Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill
Lower Back Stretch: Seated Twist
Lower Back Stretch: Standing Fold

Workout:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Actual: 40:06.0
8.23 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,275 ~ 2.8 miles

Friday, December 08, 2023

Activity Tracking:
Steps: 5,033 ~ 2.7 miles

Thursday, December 07, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.36 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x10 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,648 ~ 4.0 miles

Wednesday, December 06, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,009 ~ 2.6 miles

Tuesday, December 05, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,127 ~ 2.7 miles

Monday, December 04, 2023

Activity Tracking:
Steps: 5,325 ~ 2.8 miles

Sunday, December 03, 2023

Activity Tracking:
Steps: 5,628 ~ 2.9 miles

Saturday, December 02, 2023

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .26 miles

Swings: 2x10(5+5)x16 kg.

Workout:
Swings: 20(10+10)x4(2+2)x24 kg.

Cool-Down:
Kettlebell Hip Opener (25 lbs.)

Hip Banded Distraction: Small Band: Resistance: 25-80 lbs.

Bent Leg Clockwork Hip Mobility Drill

Straight Leg Clockwork Hip Mobility Drill
Lower Back Stretch: Seated Twist
Lower Back Stretch: Standing Fold

Activity Tracking:
Steps: 5,214 ~ 2.9 miles

Friday, December 01, 2023

Activity Tracking:
Steps: 5,451 ~ 2.9 miles

Thursday, November 30, 2023

Activity Tracking:
Steps: 5,524 ~ 3.1 miles

Wednesday, November 29, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,784 ~ 3.0 miles

Tuesday, November 28, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,110 ~ 2.7 miles

Monday, November 27, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.27 miles

Bent Leg Clockwork Hip Mobility Drill
Straight Leg Clockwork Hip Mobility Drill

Strength:
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Hammer Strength Shoulder Press: 3x10x25 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 15.12 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 8,168 ~ 4.3 miles

Sunday, November 26, 2023

Activity Tracking:
Steps: 5,099 ~ 2.8 miles

Saturday, November 25, 2023

Activity Tracking:
Steps: 5,994 ~ 3.2 miles

Friday, November 24, 2023

Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .25 miles

Swings: 2x10(5+5)x16 kg.

Workout:
Swings: 20(10+10)x4(2+2)x24 kg.

Cool-Down:
Kettlebell Hip Opener (25 lbs.)

Hip Banded Distraction: Large Band: Resistance: 60-150 lbs.

Bent Leg Clockwork Hip Mobility Drill

Straight Leg Clockwork Hip Mobility Drill
Lower Back Stretch: Seated Twist
Lower Back Stretch: Standing Fold

Activity Tracking:
Steps: 5,107 ~ 3.0 miles

Thursday, November 23, 2023

Activity Tracking:
Steps: 5,100 ~ 2.9 miles

Wednesday, November 22, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,504 ~ 2.9 miles

Tuesday, November 21, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,062 ~ 2.7 miles

Monday, November 20, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 25:00.0 10.60 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,314 ~ 3.3 miles

Sunday, November 19, 2023

Warm-Up:
Stretch

Run:
2.31 miles
Outside Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 8,430 ~ 3.7 miles

Saturday, November 18, 2023

Activity Tracking:
Steps: 6,537 ~ 3.4 miles

Friday, November 17, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Deadlifts: 4x10x109 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.75 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,682 ~ 3.0 miles

Thursday, November 16, 2023

Activity Tracking:
Steps: 6,143 ~ 3.2 miles

Wednesday, November 15, 2023

Activity Tracking:
Steps: 5,398 ~ 2.8 miles

Tuesday, November 14, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,728 ~ 3.0 miles

Monday, November 13, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x109 lbs.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 40(20+20) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.06 miles maximum speed 6.0 mph maximum gradient 5.0% (average gradient 1.0%)

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.40 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 9,818 ~ 5.7 miles

Sunday, November 12, 2023

Activity Tracking:
Steps: 7,521 ~ 3.9 miles

Saturday, November 11, 2023

Activity Tracking:
Steps: 5,517 ~ 2.9 miles

Friday, November 10, 2023

Activity Tracking:
Steps: 5,559 ~ 2.9 miles

Thursday, November 09, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Genesys Total Glute Hamstring Hip Adduction: 3x20(10+10)x5 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Deadlifts: 4x10x104 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.23 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,882 ~ 3.1 miles

Wednesday, November 08, 2023

Activity Tracking:
Steps: 5,187 ~ 2.7 miles

Tuesday, November 07, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,560 ~ 2.9 miles

Monday, November 06, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x104 lbs.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 35(17.5+17.5) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.11 miles maximum speed 6.0 mph maximum gradient 5.0% (average gradient 0.8%)

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 7.81 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 9,010 ~ 5.3 miles

Sunday, November 05, 2023

Activity Tracking:
Steps: 5,509 ~ 2.9 miles

Saturday, November 04, 2023

Activity Tracking:
Steps: 5,771 ~ 3.0 miles

Friday, November 03, 2023

Activity Tracking:
Steps: 5,176 ~ 2.7 miles

Thursday, November 02, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x150 lbs., 1x10x100 lbs. (right leg), 1x10x100 lbs. (left leg)
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Deadlifts: 4x10x104 lbs.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 17.28 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,975 ~ 4.2 miles

Wednesday, November 01, 2023

Activity Tracking:
Steps: 5,082 ~ 3.1 miles

Tuesday, October 31, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.29 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Deadlifts: 4x10x104 lbs.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 35(17.5+17.5) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.08 miles maximum speed 6.0 mph maximum gradient 5.0% (average gradient 1.2%)

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 7.81 miles

Cool-Down:
Stretch
TechnoGym Flexability Posterior
TechnoGym Flexability Anterior
Stretch

Activity Tracking:
Steps: 9,053 ~ 5.3 miles

Monday, October 30, 2023

Activity Tracking:
Steps: 6,065 ~ 3.2 miles

Sunday, October 29, 2023

Activity Tracking:
Steps: 5,085 ~ 2.7 miles

Saturday, October 28, 2023

Activity Tracking:
Steps: 5,509 ~ 2.9 miles

Friday, October 27, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x140 lbs., 1x10x90 lbs. (right leg), 1x10x90 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x36 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.87 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 6,468 ~ 3.4 miles

Thursday, October 26, 2023

Activity Tracking:
Steps: 5,736 ~ 3.0 miles

Wednesday, October 25, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,036 ~ 3.7 miles

Tuesday, October 24, 2023

Activity Tracking:
Steps: 6,040 ~ 3.2 miles

Monday, October 23, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x36 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 30(15+15) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.23 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.49 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 12,494 ~ 7.2 miles

Sunday, October 22, 2023

Activity Tracking:
Steps: 5,592 ~ 2.9 miles

Saturday, October 21, 2023

Activity Tracking:
Steps: 6,573 ~ 3.4 miles

Friday, October 20, 2023

Activity Tracking:
Steps: 7,955 ~ 4.3 miles

Thursday, October 19, 2023

Activity Tracking:
Steps: 6,381 ~ 3.4 miles

Wednesday, October 18, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,742 ~ 3.0 miles

Tuesday, October 17, 2023

Activity Tracking:
Steps: 5,961 ~ 3.1 miles

Monday, October 16, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x140 lbs., 1x10x90 lbs. (right leg), 1x10x90 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x36 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.49 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,998 ~ 3.1 miles

Sunday, October 15, 2023

Activity Tracking:
Steps: 5,303 ~ 2.8 miles

Saturday, October 14, 2023

Activity Tracking:
Steps: 4,859 ~ 2.5 miles

Friday, October 13, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 20(10+10) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.24 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.25 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 8,092 ~ 4.9 miles

Thursday, October 12, 2023

Activity Tracking:
Steps: 7,976 ~ 4.2 miles

Wednesday, October 11, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,898 ~ 3.6 miles

Tuesday, October 10, 2023

Activity Tracking:
Steps: 6,763 ~ 3.5 miles

Monday, October 09, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x135 lbs., 1x10x85 lbs. (right leg), 1x10x85 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.44 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 8,306 ~ 4.3 miles

Sunday, October 08, 2023

Activity Tracking:
Steps: 5,815 ~ 3.0 miles

Saturday, October 07, 2023

Activity Tracking:
Steps: 5,256 ~ 2.8 miles

Friday, October 06, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.27 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 20(10+10) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.22 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.36 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 9,179 ~ 5.5 miles

Thursday, October 05, 2023

Activity Tracking:
Steps: 5,784 ~ 3.0 miles

Wednesday, October 04, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,761 ~ 3.0 miles

Tuesday, October 03, 2023

Activity Tracking:
Steps: 10,703 ~ 5.6 miles

Monday, October 02, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x135 lbs., 1x10x85 lbs. (right leg), 1x10x85 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 1x10x135 lbs., 1x10x115 lbs., 1x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.77 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 4,934 ~ 2.6 miles

Sunday, October 01, 2023

Activity Tracking:
Steps: 5,699 ~ 3.0 miles

Saturday, September 30, 2023

Activity Tracking:
Steps: 5,146 ~ 2.7 miles

Friday, September 29, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.27 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 20(10+10) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.20 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.85 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,897 ~ 4.8 miles

Thursday, September 28, 2023

Activity Tracking:
Steps: 5,279 ~ 2.8 miles

Wednesday, September 27, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.29 miles

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x135 lbs., 1x10x85 lbs. (right leg), 1x10x85 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Kettlebell Deadlift: 2x10x48(24+24) kg.
Single Arm Kettlebell Deadlift: 2x10x32 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.59 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,745 ~ 3.0 miles

Tuesday, September 26, 2023

Activity Tracking:
Steps: 5,077 ~ 2.7 miles

Monday, September 25, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.29 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 20(10+10) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.17 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.17 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior

Activity Tracking:
Steps: 7,336 ~ 4.5 miles

Sunday, September 24, 2023

Activity Tracking:
Steps: 5,050 ~ 2.8 miles

Saturday, September 23, 2023

Activity Tracking:
Steps: 5,629 ~ 2.9 miles

Friday, September 22, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
LifeFitness Leg Extension: 1x20x45 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.46 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,509 ~ 2.9 miles

Thursday, September 21, 2023

Activity Tracking:
Steps: 5,718 ~ 3.0 miles

Wednesday, September 20, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.22 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.14 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.21 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,124 ~ 4.4 miles

Tuesday, September 19, 2023

Activity Tracking:
Steps: 5,610 ~ 2.9 miles

Monday, September 18, 2023

Activity Tracking:
Steps: 5,187 ~ 2.7 miles

Sunday, September 17, 2023

Activity Tracking:
Steps: 5,117 ~ 2.7 miles

Saturday, September 16, 2023

Activity Tracking:
Steps: 7,374 ~ 3.9 miles

Friday, September 15, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Strength:
LifeFitness Leg Extension: 1x20x45 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.91 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,039 ~ 2.6 miles

Thursday, September 14, 2023

Activity Tracking:
Steps: 5,300 ~ 2.8 miles

Wednesday, September 13, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.11 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.37 miles

Cool-Down:

Stretch

TechnoGym Flexability Anterior

TechnoGym Flexability Posterior

Stretch

Activity Tracking:
Steps: 7,049 ~ 4.3 miles

Tuesday, September 12, 2023

Activity Tracking:
Steps: 6,156 ~ 3.2 miles

Monday, September 11, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Strength:
LifeFitness Leg Extension: 1x20x45 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 14.45 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,451 ~ 2.9 miles

Sunday, September 10, 2023

Activity Tracking:
Steps: 5,538 ~ 2.9 miles

Saturday, September 09, 2023

Activity Tracking:
Steps: 6,377 ~ 3.3 miles

Friday, September 08, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.29 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.10 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 7.96 miles

Activity Tracking:
Steps: 7,991 ~ 4.8 miles

Thursday, September 07, 2023

Activity Tracking:
Steps: 2,906 ~ 1.5 miles

Wednesday, September 06, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
LifeFitness Leg Extension: 1x20x45 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.76 miles

Activity Tracking:
Steps: 5,112 ~ 2.7 miles

Tuesday, September 05, 2023

Activity Tracking:
Steps: 4,371 ~ 2.3 miles

Monday, September 04, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.06 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.73 miles

Activity Tracking:
Steps: 8,546 ~ 5.1 miles

Sunday, September 03, 2023

Activity Tracking:
Steps: 4,817 ~ 2.5 miles

Saturday, September 02, 2023

Activity Tracking:
Steps: 6,926 ~ 3.6 miles

Friday, September 01, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
LifeFitness Leg Extension: 1x20x40 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x125 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x24 kg.
Lateral Step Down: 2x20(10+10)x8 inch box

Run:
TechnoGym Treadmill:
15:00.0 1.03 miles maximum speed 5.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.57 miles

Activity Tracking:
Steps: 10,903 ~ 6.3 miles

Wednesday, August 30, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles

Workout:
Lateral Step Down: 2x20(10+10)x8 inch box
Single Arm Kettlebell Deadlift: 4x10x24 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.89 miles

Monday, August 28, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.30 miles

Strength:
LifeFitness Leg Extension: 1x20x40 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x125 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x24 kg.
Lateral Step Down: 2x20(10+10)x8 inch box

Run:
TechnoGym Treadmill:
15:00.0 .95 miles maximum speed 5.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.27 miles

Friday, August 25, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.32 miles

Workout:
Lateral Step Down: 2x20(10+10)x8 inch box
Single Arm Kettlebell Deadlift: 4x10x24 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 .84 miles maximum speed 4.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.24 miles

Wednesday, August 23, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles

Strength:
LifeFitness Leg Extension: 1x20x40 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x125 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Lateral Step Down: 2x20(10+10)x6 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 17.29 miles

Monday, August 21, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.18 miles

Monday, August 14, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.36 miles

Strength:
LifeFitness Leg Extension: 1x20x35 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Lateral Step Down: 2x20(10+10)x6 inch box

Bike:
TechnoGym Recumbent Bike:
Levels 1,2,3 and 4 Seat Position 16 10:00.0 2.96 miles

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 25:00.0 11.22 miles

Sunday, August 13, 2023

Walk:
60-90 minutes EA-FA1
Actual: 1:20:24.0
3.10 miles

Trail Walk

Saturday, August 12, 2023

Walk:
60-90 minutes EA-FA1
Actual: 1:24:20.0
3.10 miles

Trail Walk

Friday, August 11, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.30 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.41 miles

Wednesday, August 09, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
LifeFitness Leg Extension: 1x20x35 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Lateral Step Down: 2x20(10+10)x6 inch box

Run:
LifeFitness Elliptical:
2.26 miles

Monday, August 07, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.29 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x18 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.62 miles

Friday, August 04, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles

Strength:
LifeFitness Leg Extension: 1x20x35 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x18 kg.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.62 miles

Wednesday, August 02, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x18 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Run:
Octane Fitness XT4700 Elliptical:
4.26 miles

Monday, July 31, 2023

Strength:
LifeFitness Leg Extension: 1x20x30 lbs., 1x10x25 lbs. (right leg), 1x10x25 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x115 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x18 kg.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.66 miles

Friday, July 28, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x16 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.01 miles

Wednesday, July 26, 2023

Strength:
LifeFitness Leg Extension: 1x20x30 lbs., 1x10x25 lbs. (right leg), 1x10x25 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x110 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.
Single Arm Kettlebell Deadlift: 4x10x16 kg.

Run:
Octane Fitness XTOne Elliptical:
5.53 miles

Monday, July 24, 2023

Strength:
LifeFitness Leg Extension: 1x20x30 lbs., 1x10x25 lbs. (right leg), 1x10x25 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x10x70 lbs. (right leg), 1x10x70 lbs. (left leg)
LifeFitness Seated Leg Press: (Plyometric): 1x20x20 lbs., 1x10x10 lbs. (right leg), 1x10x10 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.
Single Arm Kettlebell Deadlift: 4x10x16 kg.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.44 miles

Friday, July 21, 2023

Strength:
LifeFitness Leg Extension: 1x20x30 lbs., 1x10x25 lbs. (right leg), 1x10x25 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x10x70 lbs. (right leg), 1x10x70 lbs. (left leg)
LifeFitness Seated Leg Press: (Plyometric): 1x20x20 lbs., 1x10x10 lbs. (right leg), 1x10x10 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.
Single Arm Kettlebell Deadlift: 4x10x16 kg.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.73 miles

Wednesday, July 19, 2023

Strength:
LifeFitness Leg Extension: 1x20x30 lbs., 1x10x25 lbs. (right leg), 1x10x25 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x10x70 lbs. (right leg), 1x10x70 lbs. (left leg)
LifeFitness Seated Leg Press: (Plyometric): 1x20x20 lbs., 1x10x10 lbs. (right leg), 1x10x10 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.

Bike:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
6.75 miles

Monday, July 17, 2023

Strength:
LifeFitness Leg Extension: 1x20x30 lbs., 1x10x25 lbs. (right leg), 1x10x25 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x10x70 lbs. (right leg), 1x10x70 lbs. (left leg)
LifeFitness Seated Leg Press: (Plyometric): 1x20x20 lbs., 1x10x10 lbs. (right leg), 1x10x10 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.05 miles

Friday, July 14, 2023

Strength:
LifeFitness Leg Extension: 1x20x25 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x95 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
LifeFitness Seated Leg Press: (Plyometric): 1x20x20 lbs., 1x10x10 lbs. (right leg), 1x10x10 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.20 miles

Wednesday, July 12, 2023

Strength:
LifeFitness Leg Extension: 1x20x25 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x95 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
LifeFitness Seated Leg Press: (Plyometric): 1x20x20 lbs., 1x10x10 lbs. (right leg), 1x10x10 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.

Run:
Octane Fitness XTOne Elliptical:
5.25 miles

Monday, July 10, 2023

Strength:
LifeFitness Leg Extension: 1x20x25 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x95 lbs., 1x20x60 lbs. (right leg), 1x20x60 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 16.86 miles

Friday, July 07, 2023

Strength:
LifeFitness Leg Extension: 1x20x25 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x95 lbs., 1x20x60 lbs. (right leg), 1x20x60 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 16.94 miles

Wednesday, July 05, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x90 lbs., 1x20x60 lbs. (right leg), 1x20x60 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 16.63 miles

Monday, July 03, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x90 lbs., 1x20x60 lbs. (right leg), 1x20x60 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 16.56 miles

Friday, June 30, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x90 lbs., 1x20x60 lbs. (right leg), 1x20x60 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 16.66 miles

Wednesday, June 28, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x90 lbs., 1x20x60 lbs. (right leg), 1x20x60 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Recumbent Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 11.13 miles

Monday, June 26, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x90 lbs., 1x20x60 lbs. (right leg), 1x20x60 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 10:00.0 4.60 miles
Levels 1,2, and 3 Seat Position 16 25:00.0 12.29 miles

Friday, June 23, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x80 lbs., 1x20x55 lbs. (right leg), 1x20x55 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.30 miles

Wednesday, June 21, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x80 lbs., 1x20x55 lbs. (right leg), 1x20x55 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.04 miles

Monday, June 19, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x80 lbs., 1x20x55 lbs. (right leg), 1x20x55 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 16.77 miles

Friday, June 16, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x80 lbs., 1x20x55 lbs. (right leg), 1x20x55 lbs. (left leg)
Cybex Hip Abduction: 3x10x10 lbs.
Cybex Hip Adduction: 3x10x10 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 30:00.0 14.53 miles

Wednesday, June 14, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x80 lbs., 1x20x55 lbs. (right leg), 1x20x55 lbs. (left leg)
Cybex Hip Abduction: 3x10x5 lbs.
Cybex Hip Adduction: 3x10x5 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 30:00.0 15.19 miles

Monday, June 12, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x80 lbs., 1x20x55 lbs. (right leg), 1x20x55 lbs. (left leg)

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 30:00.0 14.38 miles

Friday, June 09, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x80 lbs., 1x10x60 lbs. (right leg), 1x10x60 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x80 lbs., 1x20x55 lbs. (right leg), 1x20x55 lbs. (left leg)

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 30:00.0 13.79 miles

Wednesday, June 07, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x60 lbs., 1x10x45 lbs. (right leg), 1x10x45 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x75 lbs., 1x20x50 lbs. (right leg), 1x20x50 lbs. (left leg)

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 30:00.0 13.32 miles

Monday, June 05, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x60 lbs., 1x10x45 lbs. (right leg), 1x10x45 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x75 lbs., 1x20x50 lbs. (right leg), 1x20x50 lbs. (left leg)

Bike:
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:00.0 12.53 miles

Friday, June 02, 2023

Strength:
LifeFitness Leg Extension: 1x20x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x60 lbs., 1x10x45 lbs. (right leg), 1x10x45 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x75 lbs., 1x20x50 lbs. (right leg), 1x20x50 lbs. (left leg)

Bike:
TechnoGym Stationary Bike:
Seat Position 16 30:00.0 13.03 miles
Warm-Up: 4 1/2 minutes (Level 1)
Main Set: 7x1 minute hard (Level 3), 2 minutes recovery (Level 1)
Cool-Down: 4 1/2 minutes (Level 1)

Wednesday, May 31, 2023

Strength:
LifeFitness Leg Extension: 1x15x20 lbs., 1x10x20 lbs. (right leg), 1x10x20 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x15x60 lbs., 1x10x45 lbs. (right leg), 1x10x45 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x75 lbs., 1x20x50 lbs. (right leg), 1x20x50 lbs. (left leg)

Bike:
TechnoGym Recumbent Bike:
Seat Position 16 30:00.0 8.36 miles
Warm-Up: 7 1/2 minutes (Level 1)
Main Set: 5x1 minute hard (Level 3), 2 minutes recovery (Level 1)
Cool-Down: 7 1/2 minutes (Level 1)

Monday, May 29, 2023

Strength:
LifeFitness Leg Extension: 3x10x20 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x60 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 2 Seat Position 16 40:00.0 10.34 miles

Friday, May 26, 2023

Strength:
LifeFitness Leg Extension: 3x10x20 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x60 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 2 Seat Position 16 30:00.0 8.24 miles

Wednesday, May 24, 2023

Strength:
LifeFitness Leg Extension: 3x10x20 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x60 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 2 Seat Position 16 30:00.0 7.88 miles

Monday, May 22, 2023

Strength:
LifeFitness Leg Extension: 3x10x15 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x45 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 1 Seat Position 16 30:00.0 7.63 miles

Friday, May 19, 2023

Strength:
Hoist Roc-It Leg Curl: 3x10x45 lbs. (eccentric reps on right leg)
LifeFitness Leg Extension: 3x10x15 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 1 Seat Position 16 30:00.0 7.16 miles

Wednesday, May 17, 2023

Strength:
LifeFitness Leg Extension: 3x10x15 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x45 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 1 Seat Position 16 30:00.0  6.81 miles

Monday, May 15, 2023

Strength:
LifeFitness Leg Extension: 3x10x15 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x45 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 1 Seat Position 17 30:01.0  6.26 miles

Friday, May 12, 2023

Strength:
LifeFitness Leg Extension: 3x10x15 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x45 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
Level 1 Seat Position 17 30:01.0  5.92 miles

Monday, May 08, 2023

Strength:
LifeFitness Leg Extension: 3x10x10 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x30 lbs. (eccentric reps on right leg)

Bike:
TechnoGym Recumbent Bike:
10:00.0 could not do a full rotation; worked back and forth a number of times and then was able to do a full rotation.
Level 1 Seat Position 17 10:15.0 1.45 miles

Friday, May 05, 2023

Strength:
LifeFitness Leg Extension: 3x10x10 lbs. (eccentric reps on right leg)
Hoist Roc-It Leg Curl: 3x10x30 lbs. (eccentric reps on right leg)

Sunday, February 19, 2023

Warm-Up:
Stretch

Workout:
Octane Fitness XTOne Elliptical
4.86 miles

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch

Activity Tracking:
Steps: 8,944 ~ 4.7 miles

Saturday, February 18, 2023

Activity Tracking:
Steps: 5,792 ~ 3.1 miles

Friday, February 17, 2023

Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Octane Fitness AirDyne X: 1 mile (3 min. 15 sec.)

Workout:
3 x 4 minutes Concept2 PM5 RowErg; rest 2 minutes and 4 minutes Concept2 PM5 SkiErg; rest 2 minutes: Damper Level 6:
Round 1: 819 meters 703 meters -> 1,522 meters
Round 2: 811 meters 723 meters -> 1,534 meters
Round 3: 814 meters 749 meters -> 1,563 meters

Total: 2,444 meters 2,175 meters -> 4,619 meters (2.87 miles)

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch

Activity Tracking:
Steps: 9,409 ~ 5.4 miles

Thursday, February 16, 2023

Intermittent Fasting: 16:8 method:
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.

Activity Tracking:
Steps: 5,088 ~ 2.7 miles

Wednesday, February 15, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,311 ~ 3.8 miles

Tuesday, February 14, 2023

Intermittent Fasting: 16:8 method:
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.

Activity Tracking:
Steps: 5,917 ~ 3.2 miles

Monday, February 13, 2023

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,558 ~ 4.0 miles

Sunday, February 12, 2023

Activity Tracking:
Steps: 5,857 ~ 3.1 miles

Saturday, February 11, 2023

Activity Tracking:
Steps: 5,562 ~ 2.9 miles

Friday, February 10, 2023

Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.

Workout:
Grouping 1:
Bench Press: 10x95 lbs. + 5 Push-Ups + 10 Crunches
Biceps Curls: 8x45 lbs. + 5 Push-Ups + 10 Crunches
Seated Rows: 8x90 lbs. + 5 Push-Ups + 10 Crunches

Grouping 2:
Bench Press: 8x95 lbs. + 5 Push-Ups + 10 Crunches
Biceps Curls: 6x45 lbs. + 5 Push-Ups + 10 Crunches
Seated Rows: 6x90 lbs. + 5 Push-Ups + 10 Crunches

Grouping 3:
Bench Press: 6x95 lbs. + 5 Push-Ups + 10 Crunches
Biceps Curls: 4x45 lbs. + 5 Push-Ups + 10 Crunches
Seated Rows: 4x90 lbs. + 5 Push-Ups + 10 Crunches

Grouping 4:
Bench Press: 4x95 lbs. + 5 Push-Ups + 10 Crunches

Cool-Down:
Foam Roller
Stretch

Activity Tracking:
Steps: 5,719 ~ 3.1 miles

Thursday, February 09, 2023

Intermittent Fasting: 16:8 method:
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.

Activity Tracking:
Steps: 5,719 ~ 3.0 miles

Wednesday, February 08, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,817 ~ 3.6 miles

Tuesday, February 07, 2023

Intermittent Fasting: 16:8 method:
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.

Activity Tracking:
Steps: 5,318 ~ 3.0 miles

Monday, February 06, 2023

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,667 ~ 4.0 miles

Sunday, February 05, 2023

Activity Tracking:
Steps: 5,329 ~ 3.1 miles

Saturday, February 04, 2023

Activity Tracking:
Steps: 5,826 ~ 3.0 miles

Friday, February 03, 2023

Warm-Up:
Stretch
TechnoGym AquaFeel Rower: 265 meters
Swings: 2x20(10+10)x20 kg.

Workout:
4 x 30 seconds hard, 20 seconds rest; 70 seconds rest between sets:
Ropes
Kettlebell Swings: 17,19,19,19 x 24 kg.
Thrusters: 9,7,7,8 x 30(15+15) lbs.
Wallball Squats: 11,11,10,11 x 12 lbs.
Box Jumps 6,7,7,7 x 20 inches

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch

Activity Tracking:
Steps: 7,247 ~ 3.9 miles

Thursday, February 02, 2023

Intermittent Fasting: 16:8 method:
Start time: Wednesday 7:00 p.m.
End time: Thursday 11:00 a.m.

Activity Tracking:
Steps: 5,233 ~ 2.8 miles

Wednesday, February 01, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,281 ~ 3.4 miles

Tuesday, January 31, 2023

Intermittent Fasting: 16:8 method:
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.

Activity Tracking:
Steps: 5,305 ~ 2.9 miles

Monday, January 30, 2023

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,211 ~ 2.7 miles

Sunday, January 29, 2023

Activity Tracking:
Steps: 5,947 ~ 3.1 miles

Saturday, January 28, 2023

Activity Tracking:
Steps: 5,867 ~ 3.1 miles

Friday, January 27, 2023

Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.

Workout:
Grouping 1:
Deadlift: 10x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 8x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 8x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals

Grouping 2:
Deadlift: 8x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 6x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 6x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals

Grouping 3:
Deadlift: 6x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 4x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 4x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals

Grouping 4:
Deadlift: 4x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals

Cool-Down:
Foam Roller
Stretch

Activity Tracking:
Steps: 7,244 ~ 3.8 miles

Thursday, January 26, 2023

Intermittent Fasting: 16:8 method:
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.

Activity Tracking:
Steps: 6,003 ~ 3.6 miles

Wednesday, January 25, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,579 ~ 4.0 miles

Tuesday, January 24, 2023

Intermittent Fasting: 16:8 method:
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.

Activity Tracking:
Steps: 5,808 ~ 3.4 miles

Monday, January 23, 2023

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,378 ~ 3.9 miles

Sunday, January 22, 2023

Activity Tracking:
Steps: 5,400 ~ 2.8 miles

Saturday, January 21, 2023

Intermittent Fasting: 16:8 method:
Start time: Friday 7:00 p.m.
End time: Saturday 11:00 a.m.

Activity Tracking:
Steps: 5,896 ~ 3.2 miles

Friday, January 20, 2023

Warm-Up:
Stretch
TechnoGym AquaFeel Rower: 114 meters
Swings: 2x20(10+10)x20 kg.

Workout:
Lunge with Overhead Press: 3x10(5+5)x30(15+15) lbs.
Feet-Elevated Push-Ups: 3x10
Inverted Row: 3x10
Burpee to Broad Jump: 3x10
Abdominal Crunches: 3x10

Finisher:
Farmer's Walk: 4x 94 feet x 48(24+24) kg.

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch

Activity Tracking:
Steps: 6,686 ~ 3.5 miles

Thursday, January 19, 2023

Intermittent Fasting: 16:8 method:
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.

Activity Tracking:
Steps: 5,409 ~ 3.1 miles

Wednesday, January 18, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,137 ~ 3.2 miles

Tuesday, January 17, 2023

Intermittent Fasting: 16:8 method:
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.

Activity Tracking:
Steps: 5,853 ~ 3.1 miles

Monday, January 16, 2023

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,195 ~ 3.3 miles

Sunday, January 15, 2023

Activity Tracking:
Steps: 5,525 ~ 3.2 miles

Saturday, January 14, 2023

Activity Tracking:
Steps: 5,171 ~ 2.7 miles

Friday, January 13, 2023

Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.

Workout:
Inverted Row: 3x10
Swings: 3x10(5+5)x24 kg.
Up-Down Plank Push-Ups: 3x10
Cross-Body Clean and Press: 3x10(5+5)x16 kg.
Step-Up to Overhead Press: 3x10x30(15+15) lbs.

Finisher:
Farmer's Walk: 4x 94 feet x 48(24+24) kg.

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch

Activity Tracking:
Steps: 7,199 ~ 3.8 miles

Thursday, January 12, 2023

Activity Tracking:
Steps: 5,360 ~ 3.1 miles

Wednesday, January 11, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 8,510 ~ 4.5 miles

Tuesday, January 10, 2023

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,624 ~ 4.0 miles

Monday, January 09, 2023

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,167 ~ 3.7 miles

Sunday, January 08, 2023

Activity Tracking:
Steps: 5,256 ~ 2.9 miles

Saturday, January 07, 2023

Activity Tracking:
Steps: 11,656 ~ 6.1 miles

Friday, January 06, 2023

Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.

Workout:
Front Squat to Press: 3x10x30(15+15) lbs.
Renegade Row: 3x10(5+5)x25 lbs.
T-Push-Up: 3x10
Dumbbell Chop: 3x10(5+5)x20 lbs.
Inverted Row: 3x10
Knee Raise: 3x10

Finisher:
Farmer's Walk: 4x 94 feet x 48(24+24) kg.

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch

Activity Tracking:
Steps: 6,504 ~ 3.4 miles

Thursday, January 05, 2023

Activity Tracking:
Steps: 8,496 ~ 4.4 miles

Wednesday, January 04, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 8,989 ~ 4.7 miles

Tuesday, January 03, 2023

Activity Tracking:
Steps: 6,649 ~ 3.5 miles

Monday, January 02, 2023

Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.

Workout:
BodyGuard Odyssey LS/LS-2 Treadmill

Warm-Up: 5 minutes
Intervals: 3x2 minutes on, 2 minutes recover
Cool-Down: 5 minutes:

Cool-Down:
Foam Roller

Activity Tracking:
Steps: 8,342 ~ 4.9 miles

Sunday, January 01, 2023

Activity Tracking:
Steps: 4,938 ~ 2.6 miles

Saturday, December 31, 2022

Activity Tracking:
Steps: 7,067 ~ 3.7 miles

Friday, December 30, 2022

Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.

Workout:
LifeFitness Seated Leg Press: 1x15x115 lbs., 3x10x175 lbs.
Hammer Strength Chest Press: 1x7x105 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs. 3x8x185 lbs.

Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 127 meters, 126 meters, 124 meters, 124 meters, 130 meters.
Total Cumulative meters; 143 meters, 285 meters, 425 meters, 564 meters, 712 meters.

Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch

Activity Tracking:
Steps: 8,086 ~ 4.2 miles

Thursday, December 29, 2022

Activity Tracking:
Steps: 5,088 ~ 2.7 miles