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