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  • 3 miles
  • 01:05 time
  • 259 calories
  • 2 workouts
  • This Week time period


  1. FIT
    great abs & chest day 00:45

    leg raises, crunches and knee lifts 3x15 each
    chest 4x15 lower weights to rip it up presses and flyes

  2. FIT
    great Chest-part of high intensity ...

    flat bench press 4x15
    flat dumbbell press 4x15
    decline dumbell flyes 4x15
    cable cross-overs 4x15
    pec dec machine 4x15

  3. FIT
    great abdominals/core 00:25

    3x15 swiss ball rollouts
    3x15 hanging leg raises
    3x15 leg raises on flat bench
    3x15 abdominal machine crunches

  4. RUN
    great treadmill 2 km 00:20 16:05 pace

    Warm up and will go at a pace to get the blood pumping.

  5. FIT
    good interval ride 00:50

    Went well really pushed myself when I felt like quitting.

    • Jenn

      way to get it done (had to reword that a few times. me typing early morning and what I wanted to say wasn't coming out right. well it was just wouldn't be read in the appropriate context lol). and queue shoosh.....

      15 days ago Like1 person

    • Brenda T.
      Brenda T.


      15 days ago Like1 person

    • Scott J.
      Scott J.

      Great work Gerard! Looks like a great set of intervals. Good job pushing yourself too.

      14 days ago Like1 person

  6. FIT
    good @gym for an interval ride 16.3 km 00:55 05:25 pace

    Pushed the cadence like a boss!

  7. FIT
    great interval ride 17 km 01:00 05:40 pace

    AM Cardio - kept the cadence going when I felt like quitting but pushed through.

  8. Shared Photo

  9. FIT
    alright gym 14 km 01:00 06:53 pace

    Recovery ride

  10. FIT
    alright 19 km 01:00 05:04 pace

    Nice easy cadence. Legs feel beat though.

  11. FIT
    great 23 km 01:00 04:11 pace

    Interval ride with some nice high cadences.

  12. FIT
    good Back & Bicep 01:16

    Good workout today. Focused on the outer lats to get that v taper. Added that 45 degree pulldowns. Biceps went heavy and looking buff :-)

  13. Shared Photo

    Some inspiration for workouts.