Activity Tracking:
Steps: 5,114 ~ 2.7 miles
Thursday, January 23, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,792 ~ 3.0 miles
Steps: 5,792 ~ 3.0 miles
Tuesday, January 21, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,837 ~ 3.1 miles
Steps: 5,837 ~ 3.1 miles
Monday, January 20, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Workout:
Dumbell Squat: 3x10x60(30+30) lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Dumbell Squat: 3x10x60(30+30) lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,191 ~ 4.3 miles
Steps: 8,191 ~ 4.3 miles
Friday, January 17, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles, 8 feet elevation
Workout:
Goblet Squat: 3x10x16 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Goblet Squat: 3x10x16 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x20 kg.
Dumbbell Shoulder Press: 3x10(5+5)x25 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Abdominal Crunches: 3x10
Cybex Prestige Strength Back Extension: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,906 ~ 4.1 miles
Steps: 7,906 ~ 4.1 miles
Thursday, January 16, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.09 miles, 86 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.09 miles, 86 feet elevation
Activity Tracking:
Steps: 8,461 ~ 4.0 miles
Steps: 8,461 ~ 4.0 miles
Tuesday, January 14, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,498 ~ 2.9 miles
Steps: 5,498 ~ 2.9 miles
Monday, January 13, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Run:
Actual: 30:03.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.06 miles, 84 feet elevation
Actual: 30:03.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.06 miles, 84 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,000 ~ 4.2 miles
Steps: 9,000 ~ 4.2 miles
Sunday, January 12, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 6,364 ~ 3.3 miles
Steps: 6,364 ~ 3.3 miles
Thursday, January 09, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,990 ~ 4.2 miles
Steps: 7,990 ~ 4.2 miles
Wednesday, January 08, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Run:
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.12 miles, 88 feet elevation
Actual: 30:01.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.12 miles, 88 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,560 ~ 4.6 miles
Steps: 9,560 ~ 4.6 miles
Tuesday, January 07, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Run:
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.05 miles, 83 feet elevation
Actual: 30:02.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.05 miles, 83 feet elevation
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
Power Plate pro7: 1 minute, level 5
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,984 ~ 4.3 miles
Steps: 8,984 ~ 4.3 miles
Friday, January 03, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
Power Plate pro7: 1 minute, level 5
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Leg Lift: 2x30(15+15)
Hip Flexor Stretch on bench: 2(1+1)x20 count
TechnoGym Treadmill:
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles
Walk backwards:
5 minutes, 1.5% incline, 0.10 miles
Workout:
LifeFitness Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
LifeFitness Leg Press: 1x20x100 lbs., 1x20x150 lbs., 1x20x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x32 kg.
Step Up and Over and Back Up: 3x20(10+10)x6 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x110 lbs.
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,502 ~ 3.9 miles
Steps: 7,502 ~ 3.9 miles
Thursday, January 02, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Run:
Actual: 30:05.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.00 mile, 79 feet elevation
Actual: 30:05.0
TechnoGym Treadmill:
5x3 minutes walking backward, 3 minutes walking forward, 1.5% incline
Distance: 1.00 mile, 79 feet elevation
Activity Tracking:
Steps: 7,191 ~ 3.2 miles
Steps: 7,191 ~ 3.2 miles
Tuesday, December 31, 2024
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,574 ~ 3.4 miles
Steps: 6,574 ~ 3.4 miles
Sunday, December 29, 2024
Cold Water Dip:
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 32 - 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,738 ~ 3.0 miles
Steps: 5,738 ~ 3.0 miles
Friday, December 27, 2024
Warm-Up:
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
BodyGuard Odyssey LS/LS-2 Treadmill:
Walk backwards:
5 minutes; .09 miles
Walk backwards:
5 minutes; .09 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 20x5x32 kg.
Swings: 20x5x32 kg.
Cool-Down:
Hip Banded Distraction
Stretch
Foam Roller
Hip Banded Distraction
Stretch
Foam Roller
Activity Tracking:
Steps: 7,709 ~ 4.0 miles
Steps: 7,709 ~ 4.0 miles
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