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)