Gerard
Merry Christmas
- Site:
- http://www.podomatic.com/profile/deepfunkymeb#
- Miles:
- 613 total / 0 in 2013
- Goal:
To keep fit
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Gerard logged 613 miles.
Last workout 5 months ago. Help get them back on track!
Entries
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6 people liked what Gerard shared
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Lol
6 people liked what Gerard shared -
FIT
great Biceps/Triceps/Glutes 01:30
Arms will be sore tomorrow started with 30 minutes on the stationary bike to get warmed up. Bicep Curls with barbell: 3 sets x 10 to 12 reps
Cable Bent Over Triceps Extension: 3 sets x 12 reps
Hamm... read more- Show 3 more comments...
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Nice Job:
What an awesome workout... Way to get it DONE!
6 months ago
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FIT
good Shoulders & legs 01:20
20 minute warmup on stationary bike >Shoulder presses,lateral raises & pullups followed by Leg press,extensions back and front, seated calf raises All sets 4 x 10
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good 30 minute warmup on the stati... 01:20
3 sets of 25 on the ab machine. Chest & Bicep - after a long layoff its wise to go low weights in any case all that strength is gone have to build up so basic 3x 25 bench press,incline dumbell... read more
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FIT
great 01:20
Back to gym - 30 minutes on the elliptical stepper to warm up. 20 minutes to cycle, 3x50 machine crunches. 1 fullbody weight circuit
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FIT
great 19.3 km 00:55 04:35 pace
Interval spinning class
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FIT
14 km 00:55 06:19 pace
recovery ride
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great 23.1 km 00:45 03:08 pace
interval ride
Loading people...
Beautiful Merry Christmas
5 months ago • Like
Hope u had an awesome Christmas! Happy New Year to you and yours!!!
5 months ago • Like
Beautiful! Thanks for sharing.
5 months ago • Like