the flog

↑ that's 'web 2.0' for fitness log.

Documenting my quest to be in fantastic shape before my next birthday (which is sooner than you think). ~ J Cornelius

Sep 7

Bike Ride

  • Distance: 15.55 miles
  • Speed (mph): 15.4 avg / 36.4 max
  • Heart Rate (bpm): 156 avg / 175 max
  • Cadence (rpm): 74 avg / 95 max
  • Calories: ~500


Click to Embiggen


Sep 6

Bike Ride

  • Distance: 35.93 miles
  • Speed (mph): 15.4 avg / 37.3 max
  • Heart Rate (bpm): 160 avg / 181 max
  • Cadence (rpm): 87 avg / 99 max
  • Calories: ~1200


Click to Embiggen


Aug 25

Workout - Leg Day

  • Treadmill Warmup
    • 15 minutes @ 3 mph
  • Incline Leg Press
    • 225lb x 10 reps
    • 405lb x 10 reps
    • 495lb x 10 reps
    • 585lb x 8 reps
  • Dead Lift
    • 115lb x 10 reps
    • 135lb x 10 reps
    • 155lb x 8 reps
  • Calf Press
    • 145lb x 10 reps
    • 190lb x 10 reps
    • 235lb x 10 reps
  • Quad Extension
    • 180lb x 8 reps
    • 180lb x 8 reps
    • 180lb x 8 reps
  • Squat Press
    • 180lb x 10 reps
    • 360lb x 10 reps
    • 450lb x 10 reps
  • Hamstring Curl
    • 35lb x 10 reps
    • 45lb x 10 reps
    • 60lb x 10 reps
  • Calf Raise
    • 90lb x 10 reps
    • 135lb x 10 reps
    • 135lb x 10 reps
  • 30 reps each
    • 18lb Russian Twists
    • Bench Crunches
    • Elevated Pushups
  • Treadmill Cool Down
    • 10 minutes @ 3 mph


Diet

  • 6:30am Breakfast:
    • Scrambled Eggs (1 whole, 2 whites) w/spinach
    • Refried Beans
    • Salsa
  • 12:30pm Lunch:
    • Grilled Steak Strips
    • Green Beans
    • Chick Peas
  • 7:30pm Dinner:
    • Mesquite Chicken Breast
    • Steamed Broccoli, Cauliflower, and Carrots
    • Black Beans


Aug 24

Workout

  • Elliptical Light Cardio
    • Distance: 3 miles
    • Average Speed: 4.57 mph
    • Average Heart Rate: 119 bpm
    • Calories: ~310
  • 30 Reps Each
    • Elevated Pushups
    • Bench Crunches


Diet

  • 6:30am Breakfast:
    • Scrambled Eggs (1 whole, 2 whites) w/spinach
    • Refried Beans
    • Salsa
  • 12:30pm Lunch:
    • Grilled Steak Strips
    • Sweet Peas
    • Garbanzo Beans
  • 7:30pm Dinner:
    • Mesquite Chicken Breast
    • Steamed Broccoli, Cauliflower, and Carrots
    • Black Beans


Aug 23

Bike Ride

Mountain Bike ride at Blankets Creek with @turner. We rode the Dwelling Loop, then the South Loop, then the Dwelling Loop again. Really fun low-key ride. I will absolutely go back soon.

  • Distance: 11.87 Miles
  • Average Speed: 8.5 mph
  • Max Speed: 16.1 mph


Click to Embiggen


Diet

  • 7am Breakfast:
    • Scrambled Eggs (1 whole, 3 whites) w/spinach
    • Black Beans
    • Salsa
  • 1pm Lunch:
    • Grilled Tilapia
    • Steamed Veggies
  • 7pm Dinner:
    • 800mg Hydrocodone (to squash a brutal headache)


Aug 22

Diet

  • 7am Breakfast: 
    • Scrambled Eggs (1 whole, 2 white)
    • Black Beans
    • Salsa
  • 1:30pm Lunch:
    • Turkey Breast
    • Mixed Vegetables
  • 8pm Dinner:
    • Fish Tacos
    • Black Beans
    • Avocado


Workout

  • Light Cardio (Fat Burn)
    • Time: 45 Minutes
    • Distance: 4.02 MIles
    • Average Speed: 5.45 mph
    • Calories: ~380
  • Assisted Chin Ups
    • 10 x 70lb assist
    • 10 x 55lb assist
    • 6 x 40lb assist
    • 5 x 25lb assist
  • Seated Bar Curl
    • 10 x 35lbs
    • 10 x 45lbs
  • Cable Intervals
    • 10 x 20lbs - Parallel Cable Curl
    • 10 x 42.5lbs - Cable Bar Curl (wide grip)
    • 10 x 20lbs - Parallel Cable Curl
    • 10 x 42.5lbs - Cable Bar Curl (wide grip)
    • 10 x 20lbs - Parallel Cable Curl
    • 10 x 60lbs - Cable Bar Curl (narrow grip)
  • Dumbell Curls - I was burning at this point
    • 10 x 20lbs
    • 30 Bench Crunches
    • 10 x 20lbs
    • 30 Bench Crunches
    • 8 x 25lbs
    • 30 Bench Crunches
  • 30 Elevated Pushups


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