PT Log 2010 June

2010
Shoes: 137.22




ToPen

Date Wgt Type RunMi O.Mi Pedometer Time Pace AvgHR *PenPil *Mini
-> 128.8 0 3.75 45.04 114046 2:14:51 0:12:26 165 299.39

June 1


0.18 464



20.71
2


0.61 1604



20.11
3


1.29 3418



18.81
4


0.93 2468



17.88
5
Run tread 4.5-5.2mph 1.25 1.06 6088 0:15:25 0:12:20

15.57



Walk tread 3.5-2.5mph
0.75
0:14:35




6
Ellip Cardio
3.18 5206 0:30:00
165
12.39



BicepCurl 7lb*10r*3sets











SuperSet SitUps 10*3sets








7


0.84 2209



11.55
8
Ill!
0.01 25



11.54
9
Ill!
0.01 25



11.53
10


0.38 1000



11.15
11


1.83 4832



9.32
12


2.89 7636



6.43
13


3.10 8196



3.33
14 131

1.95 5145



1.38
15


0.87 2290



0.51
16


1.48 3907



-0.97 @Barony of Black Diamond!
17
Barbell curls 20lb*10rep*3sets.
1.09 5379



37.04



SS: TriExt10lb*10r*3s











SS: SitUps*30r*3s. (Last 5 of last set were tough!! Def shoulda been doing more than 10r*3s before though.)











SS: Calf Raises *10r*3r











IncBench 20lb*10r*3r











Ellip/Step/Strider 0:10:00 0.95mi. Odd, hard to JUST Ellip. Did wreckme though :)
0.95
0:10:00




18 127.6

0.50 1318



36.54
19


1.78 4705



34.76
20 129.5 Run tread 0.5inc 1.5 1.32 8758 0:18:47 0:12:31

31.94



Walk tread .25@0.5inc.
0.50
0:10:00







Dumbbell curls 8lb*10r*3s











SS: Situps 15r*3s











SS: Calf raises 10r*3s.











TriExt DB 10lb*10r*3s











LowBackExt 10r*3s











Streeeetch after run








21


0.51 1353



31.43
22


1.68 4422



29.76
23
Trainer examples:
3.30 8717



26.46



-Treadmill 13inc 3.0 0:05:00


0:05:00







-Calf stretches.











-PecFlye Machine 20lb*10r*1 both arms.











-PecFlye Machine 15lb*5e*1 alternating arms.











-On a Ball:











-Sitting shoulder press 8lb*10r*1.











-Leaning forward, DB row 8lb*10r*1.











-As above, right foot off the ground. 8lb*10r*1. (plus2r w/left foot up).











-DB lunge. 12lb*5e*1.











-DB squats 12lb*7r*1.











Mine- SuperSET











-Hammer Curls 5lb*10r*3s











-Situps *10r*3s











-Calf raises *10r*3s.











TriExt DB 10lb *10,8,5.











Run 0inc 1mi 0:12:08 4.5-5.5mph 1

0:12:08







Walk tread 0inc 0.75mi 3.7mph
0.75









Good stretch








24
Gym
3.85 10160



22.61
25


0.80 2123



21.8
26


0.74 1955



21.06
27


0.94 2488



20.12
28
SuperSet on Ball:
0.62 1628



19.5



-Hammer curl 8lb (1s) 5lb (3s). *10r.











-Crunch *10*4s.











-TriExt 10lb*10r*4s.











SuperSet on Ball:











-Bent Row 10lb*10r*3s.











-Flye 5lb*10r*3s











Run tread Inc 1mi 0:12:56. 4.5-5.0mph.
1.00
0:12:56







Walk tread 0.5inc 3.0-3.3mph.








29 127 Stairmaster Tread lvl6
1.62 4267 0:06:00


17.89



Walk tread 0.5inc..
0.88






30


0.86 2260



17.03
31
x
0.00




17.03

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