My work introduced a wellness program last month and I finally got a chance to take the fitness test which involved four exercises:
Pushups: 75 in one minute - Excellent
Crunches: 67 in one minute - Excellent
Three minute Step Test: 79 (my heart rate for one minute after doing three minutes of steps at 96bpm) - Excellent
One mile walk: 13:30 (Good - barely)
The whole family did this test. It was hilarious to watch Oliver try to do crunches and pushups. And the kids all loved doing the step test. They got out stools and did the test several times.
Then we walked over to the school to do the 1 mile walk test. There were some teenage girls doing soccer practice and I'm sure Cathi and I looked like a nice middle aged couple walking there fast. "Look at the older fat people trying to exercise, hee hee!" I wasn't about to speed walk and look even more doofus like.
Tuesday, July 20, 2010
Monday, July 19, 2010
Shoulders, lats and tris
Flat bench Tricep Extensions: 3 x 12 @ 75
Pullups: 3 x 4 @ 195
Standing DB Front Raises: 3 x 12 @ 25
Crunches: 3 x 60
Standing Tricep Cable Extensions: 3 x 12 @ 40
Seated Cable Rows: 3 x 12 @ 160
Five minutes on the Rowing machine: 1341 Meters
I pushed it harder on the rower. Last month I did 1291 Meters in five minutes so this is a new PR. I'd like to keep doing these until five minutes just doesn't do anything. But for now, five minutes gets me sweating and breathing pretty good especially when I'm pushing it. Tried to keep my stroke rate to 40pm but ended up going around 35.
Pullups: 3 x 4 @ 195
Standing DB Front Raises: 3 x 12 @ 25
Crunches: 3 x 60
Standing Tricep Cable Extensions: 3 x 12 @ 40
Seated Cable Rows: 3 x 12 @ 160
Five minutes on the Rowing machine: 1341 Meters
I pushed it harder on the rower. Last month I did 1291 Meters in five minutes so this is a new PR. I'd like to keep doing these until five minutes just doesn't do anything. But for now, five minutes gets me sweating and breathing pretty good especially when I'm pushing it. Tried to keep my stroke rate to 40pm but ended up going around 35.
Monday, July 12, 2010
Lots of calories to burn
After last week's scout camp which included lots of good camp food, as well as Friday evening's visit to Golden Corral with the Lows, I had a ton of calories to burn with not so much workouts last week, so today's ride was pretty quick considering I had a little headwind to deal with from 500 S in Bountiful all the way in to Salt Lake.
Distance: 31.6 miles
Time: 1:34
Average Speed: 20.04 mph
Anything above 20 is great for coming/going to work because there is usually some wind to deal with.
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The ride home took the exact same amount of time. I really pushed it the last 2 miles down Gentile and as I turned off Bluff to go up 1000 W. My quads started to cramp up. I've NEVER had that happen before. So I pushed it a little. Need to spend more time on the bike if I expect to do the Pocatello to Syracuse ride this year.
Total miles for the day: 63.2
Time: 3:08
Average Speed: 20.04 mph
Distance: 31.6 miles
Time: 1:34
Average Speed: 20.04 mph
Anything above 20 is great for coming/going to work because there is usually some wind to deal with.
------------------------------------
The ride home took the exact same amount of time. I really pushed it the last 2 miles down Gentile and as I turned off Bluff to go up 1000 W. My quads started to cramp up. I've NEVER had that happen before. So I pushed it a little. Need to spend more time on the bike if I expect to do the Pocatello to Syracuse ride this year.
Total miles for the day: 63.2
Time: 3:08
Average Speed: 20.04 mph
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