The September Challenge has been meet and fully achieved!
I needed 40 miles of biking and 2 more workouts and that's what I did today. I went to the gym twice and replicated the two workouts from earlier in the week when they were done on separate days.
Lifting Workout #1 - Shoulders & Arms
DB Military Press - 50x10, 50x10, 50x15
Matrix Military Press - 80x10, 100x10, 100x12
Matrix Side Laterals - 50x10, 50x10, 50x10
1 arm DB triceps ext - 35x10, 35x10, 35x10
Cybex Seated Tri ext - 60x10, 80x10, 80x12
Cybex tri pressdowns - 60x10, 80x10, 80x10
BB Curls - 60x10, 80x10
Machine Curls - 50x10, 50x10, 50x10
Reverse Curls - 80x10
Bike Riding - 40+ miles!
I rode my bike until my Garmin said 40.21 miles but after I uploaded the information and did the "auto correct" it came out to 39.35 miles so I rode another mile at the gym after my leg workout to fulfill my 40 mile objective.
39.35 miles - 3h 47m 26s
average heart rate 121
average speed 10.4 mph, max 22.3 mph
I didn't catch how long it took me to put an extra mile in at the gym but, I do know it was much easier at the gym then out on the roads! :)
Lifting Workout #2 - Legs
Matrix Leg Press 100x12, 100x10, 115x12, 115x12, 190x11
Matrix Hip Abductor - 70x12, 70x12, 70x12
Matrix Hip Adductor - 50x12, 50x10, 50x10
Matrix Seated Leg Curl 55x10, 55x15, 70x12
Matrix Calf Press - 160x12, 160x12, 160x12
Bike - 1.0 miles
Stability Ball Marching Exercise - 40 reps
Stability Ball Crunches - 35 reps
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~12 noon - pre riding drink
2 cups skim milk - 160 calories, 0g fat, 16g protein, 22g carbs, 10mg cholesterol
2 scoops whey protein - 240cal, 4g fat, 46g protein, 2g carbs, 105mg cholesterol
1 banana - 105cal, 0.4g fat, 1.3g protein, 27g carbs, 0mg cholesterol
1 scoop creatine - 5 grams Creatine Monohydrate
4 grams L-Arginine
TOTAL - 505 calories, 4.4g fat, 63.3g protein, 51g carbs, 115mg cholesterol
~2:30 p.m. eating at 24 mile mark
1 slice peach pie -
2 cups pasta - (something left over from Olive Garden ...not sure what it was)
Fruit & Nut bar - 210 calories, 13g fat, 5g protein, 20g carbs, 0mg cholesterol
4:45 p.m. after 35+ miles
2 cups skim milk - 160 calories, 0g fat, 16g protein, 22g carbs, 10mg cholesterol
2 scoops whey protein - 240cal, 4g fat, 46g protein, 2g carbs, 105mg cholesterol
1 banana - 105cal, 0.4g fat, 1.3g protein, 27g carbs, 0mg cholesterol
1 scoop creatine - 5 grams Creatine Monohydrate
TOTAL - 505 calories, 4.4g fat, 63.3g protein, 51g carbs, 115mg cholesterol
7:00 p.m.
1 boneless, skinless chicken breast -
3 cups rice w/ mushrooms -
1 cup green beans -
1/2 cup Chardonnay -
11:00 p.m.
1 boneless, skinless chicken breast -
2 cups rice w/ mushrooms -
2:00 a.m.
2 cups skim milk - 160 calories, 0g fat, 16g protein, 22g carbs, 10mg cholesterol
2 scoops soy protein - 170cal, 1g fat, 40g protein, 19g carbs, 0mg cholesterol
1 banana - 105cal, 0.4g fat, 1.3g protein, 27g carbs, 0mg cholesterol
1 scoop creatine - 5 grams Creatine Monohydrate
TOTAL - 435 calories, 1.4g fat, 57.3g protein, 68g carbs, 10mg cholesterol
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SEPTEMBER CHALLENGE!
50 miles running - Completed 60.24 miles by 9/23! (over 10 different sessions)
40 miles biking - Completed 40.35 miles!
10 lifting workouts - Completed all 10!
Restart Shorin-Ryu Karate - 6 dojo workouts - Completed all 6!
