Index Labels


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T, 6/2/05, Lifetime Fitness - Gilbert, 1:45 - 3:00 pm
Total Workout Time: 1 hr, 15 min.

5 min. Stretching (Total Body)

5 min. Warm-up Cardio - Treadmill, Random, Level 12, 3.9 mph, 54 cal, 0.32 miles (EASY)

30 min. Weightlifting - Chest/Shoulders/Triceps
sets x weight x reps x rest (in minutes)

Db Bench Press -- 7 min. (multi-joint, stable)
1 x 15 x 25 x 1 ---> Warmup
2 x 20 x 15 x 1 ----> each set took about 1 min. to complete

Db Flys on Swiss Ball -- 7 min. (single joint, unstable)1 x 12.5 x 15 x 1 ----> 1 min. 15 sec. to complete
2 x 15 x 12 x 1 ----> each set took 1 min. to complete
Db Lateral Raises on Upside Down Bosu -- 4 min. (single joint, unstable)2 x 15 x 15 x 1 ---> each set took 1 min. to complete
Overhead Db Press on Upside Down Bosu -- 4 min. (multi-joint, unstable)
2 x 10 x 15 x 1 ---> each set took 1 min. to complete (Note: I should've done Overheads before doing laterals. I had a harder time doing Overheads after laterals, even at the low weight.)
Bench Dips with Feet On Swiss Ball -- 4 min. (multi-joint, unstable)2 x BW x 10 x 1 ---> I could've probably done 12 on the 1st set

Skull Crushers with a Bb on a Swiss Ball -- 4 min. (single joint, unstable)
2 x 25 x 15 x 1 ----> each set took 1 min. (I probably could've gone up to 30 lbs or decreased my rest time to 45 sec)
30 min. Cardio - Cycle, Random, Level 7, 90-110 rpm, 8.4 miles, ~230 calories --> This is a better pace than the last time. I rode fewer miles, but I increased the rpms and level, so that doesn't exactly make sense to me. I think there are some variances in bikes because this time I rode Bike #3 and last time it was Bike #4. There's no way by increasing the rpms for me to get fewer miles.
5 min. Cardio Cooldown - Cycle, 0.84 miles, 25 cal

I didn't have time to stretch because I needed to get the kids. I spent too much time talking to a trainer prior to my workout and wasted some time. There is a time limit for the kids in childcare. This workout felt good, but not great. Could've pushed a little harder, but just didn't. I didn't lose as much strength in my upper body as I thought I had.
Almost didn't eat anything before working out, which would've not been good. Ran out of time at work, so I grabbed a grilled chicken sandwhich on a whole wheat roll on the go. I had healthier food at work, but didn't have time to heat it up and it would've been dangerous to eat the food while driving.
I'd like to be able to get to workout over the weekend, since I didn't get a workout over the Memorial Day weekend due to my period and most of the household being sick.

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