Sunday, December 14, 2008
Saturday, December 13, 2008
20081213sa0541, morning routine
planning to do my morning routine and then go to the office around 0630.
Friday, December 12, 2008
Thursday, December 11, 2008
Wednesday, December 10, 2008
20081210we0938, elliptical workout complete
A correction to the previous journal entry: a variable workout from 12
to 18 will end on 12 for a 12 or 18 minute workout. A variable workout
from 5 to 18 and back to 5 will end on 5.
20081210we0905, elliptical workout
crossramp/incline and resistance are manually increased (or decreased)
two steps in each segment - from 12/12 up to 18/18 and then back down
to 12/12 again.
The settings begin with crossramp/incline of 12 and resistance of 12.
With a 36 minute workout, each segment is about 80 seconds. The first
segment is set at 12 throughout the segment since the setting of 11/11
isn't used.
So, the workout settings are:
Segment 1, 12/12 for 80 seconds
Segment 2, 13/13 and then 14/14
Segment 3, 15/15 and then 16/16
Segment 4, 17/17 for 20 seconds, then 18/18 for 40 seconds, then 17/17
for 20 seconds
Segment 5, 16/16 and then 15/15
Segment 6, 14/14 then 13/13
Segment 7, 12/12 for 80 seconds
Repeat for 36 minutes. On the Precor EFX546 elliptical system, this
workout will begin and end with a setting of 12/12.
Workout Benefits & Details:
• increased incline and resistance setting encourages slower more
intense exercise for muscle development
• decreased incline and resistance setting encourages faster exercise
for improved endurance
• gradually adjusting these settings up and down throughout the
workout works slightly different muscles and provides multiple
benefits as described above
• moving arms and twisting core/torso offers a complete body workout
• two liters water intake are typical for this workout
• 500 calories burned are typical for this workout (may vary by
individual)
• elliptical training offers zero impact fitness exercise
Tuesday, December 9, 2008
20081209tu1619, shoes
Fiancée. They are comfortable, stylish, durable, made of non-animal
materials, and economically priced at Payless Shoes.
20081209tu1558, Cocoa Butter
facilitates rapid delivery of the lotion into the skin.
20081209tu1533, finishing strength training
resistance levels so that a full extension, without strain/injury is
possible, while maintaining proper posture, form, and a smooth full
motion. This machine works much of the upper body including: biceps,
back, triceps, and chest muscles.
20081209tu1516, strength training
muscle recovery.
20081209tu1454, starting elliptical warmup/workout
strength training.
This is my first live feed update for the day because it's been a
really hectic day so far.
Riding into the office this morning around 9AM, there was rain mixed
with snow, so I didn't post my usual riding to the office photo. Once
at the office, shortly after 9AM, I hit the ground running --
responding to one support request after another, as well as a large
number of new emails since last night.
I'll try to get a quick something to eat after my workout.
Monday, December 8, 2008
Sunday, December 7, 2008
Saturday, December 6, 2008
20081206sa1557, lunch at The Bread Garden Market
get something to eat while my laundry is in the washer.
20081206sa0824, returning from The Bread Garden Market
feels like I must have eaten something yesterday that wasn't fresh.
The temperature has dropped from 1C/33F to -5C/21F. The wind is
blowing very hard making it feel very cold.
20081206sa0524, morning routine
is 1C/34F, and there are strong winds right now with some snow or
freezing rain falling.
Friday, December 5, 2008
Thursday, December 4, 2008
20081204th0453, morning routine
routine and then going to the office around 6:30 AM. I'm hoping to be
done at the gym, and back to my office by 8:00 AM. More information is
available at:
http://www.scheduleforlife.com
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