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Shannon logged 643 miles.

Last workout almost 2 years ago. Help get them back on track!

  • 0 miles
  • 0:00 time
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  • This Week time period

Entries

  1. Shannon W.'s Photo Shannon
    VELO
    Cycle 4.98 mi 00:32 9.2mph pace

    http://j.mp/qoUahs.

    almost 2 years ago via Cyclemeter
  2. Shannon W.'s Photo Shannon
    VELO
    good Cycle 1.95 mi 00:10:32 11.1mph pace

    http://j.mp/nsfWe3. Oh how the legs burned !

    almost 2 years ago via Cyclemeter
  3. Shannon W.'s Photo Shannon
    FIT
    good 00:30

    Noon
    Spin Bike
    Distance 6.1miles
    Time 33.00minutes

    7pm
    Chin-ups-Rest 60sec
    Total Reps 9
    1,2,1,1,4

    Power Push-up 1 Band-Rest 2minutes
    Total Reps 47
    8,10,7,7,15

    Hanging Knees to Elbows-Rest 60sec
    ... read more

    almost 2 years ago
  4. Shannon W.'s Photo Shannon
    VELO
    alright 6.1 mi 00:33 11.1mph pace

    Spin Bike

    almost 2 years ago
  5. Shannon W.'s Photo Shannon
    FIT
    good 00:30

    6pm
    KB One Arm Swings/Clean & Press Super Set-each side
    15lb 5 sets of 5 reps

    30lb 3 sets of 5 reps

    Rest was 1-2minutes at most

    almost 2 years ago
  6. Shannon W.'s Photo Shannon
    RUN
    good 2.01 mi 00:31 15:27 pace

    Treadmill
    Distance 2.01 miles
    Time 31.05
    Incline 2.0

    almost 2 years ago
  7. Shannon W.'s Photo Shannon
    RUN
    good 1.6 mi 00:28 17:24 pace

    It has just been way too hot to get out and do cardio and I am sure my waist line is paying for it.

    almost 2 years ago via Nike+
  8. Shannon W.'s Photo Shannon
    FIT
    good 00:30

    Assisted Dips
    110lb 15 reps
    120lb 15 reps
    130lb 15 reps
    100lb 10 reps
    90lb 10 reps
    80lb 10 reps
    40lb 8 reps

    Assisted Pull-ups
    40lb 3 reps
    80lb 8 reps
    100lb 6 reps
    120lb 8 reps

    Pike Push-up Latera... read more

    almost 2 years ago
  9. Shannon W.'s Photo Shannon

    #dailymission I dedicate all my workouts to everyone that say's they cant do it! To all the men, women ,and children that have become too busy or too relaxed in today world that their health h... read more

    almost 2 years ago
    • Bert A.P
      Bert A.
      Bert A.

      You're right Shannon...it's never too late!!

      almost 2 years ago • Like • 1 person

    • LeahP
      Leah
      Leah

      Very true !

      almost 2 years ago • Like • 1 person

    • Ruth T.
      Ruth T.
      Ruth T.

      Damn right. I started from being over weight, being sick for 7 months resulting in surgery (wake up call), and having excruciating back pain. The back pain was tolerable within a week and while I haven't lost any weight I've definitely toned up and look a lot better.

      almost 2 years ago • Like • 2 people

  10. Shannon W.'s Photo Shannon
    FIT
    good 00:20

    2nd workout of the day was at 6'ish
    6:00pm
    Resistance Band Workout-Rest 60 seconds

    30lb Band Complex
    10,8,5,5,10

    Power Push-Ups 1 Band
    6,4,4,10

    Chin-ups
    1,1,1,1,1

    Sit-ups
    25 reps seeing ... read more

    almost 2 years ago
  11. Shannon W.'s Photo Shannon
    FIT
    good 00:20

    Resistance Band Complex-Curl,Squat, & Press.
    30lb Band 1 set of 20 reps

    Power Push-ups (Each Side)
    1 Band 1 set of 21 reps

    Chin-ups
    1 set of 6 reps

    almost 2 years ago
  12. Shannon W.'s Photo Shannon
    swim
    great 01:00

    1 hour of swimming and free diving

    almost 2 years ago
  13. Shannon W.'s Photo Shannon
    FIT
    00:30

    Dumbbell Curls
    20x10
    25x10
    30x10
    35x10
    40x6

    Straight Bar Curls
    45x10
    55x10
    65x10
    75x10
    85x10
    95x5

    Ez Bar Curls
    70 2x5

    almost 2 years ago
  14. Shannon W.'s Photo Shannon
    FIT
    good 01:00

    [B]Deep Squats[/B]
    135x5
    155x5
    185x5
    225x5
    245x5
    275x5

    [B]One Legged Leg Press[/B]
    90lb each side
    1x10
    Felt a pulled muscle in right hamstring

    [B]Regular Leg Press[/B]
    90lb each side
    5x10
    feet ... read more

    almost 2 years ago
  15. Shannon W.'s Photo Shannon
    swim
    good 01:00

    Some laps and some free diving, not sure on distance.

    almost 2 years ago
  16. Shannon W.'s Photo Shannon
    FIT
    good 01:00

    Lock outs-Bar at Mid-knee
    135x5
    145x5
    175x3
    185x5
    225x5
    245x15
    (Yes,15)

    One Arm Rows
    50x10
    60x10
    70x10
    80x10

    Lateral Pull Downs
    (on each side)
    45x5
    90x5
    100x3
    110x5

    Dead Lift from floor
    135x5
    22... read more

    almost 2 years ago
  17. Shannon W.'s Photo Shannon
    swim
    good 01:00

    1 hour of recreational swimming- a few laps and some under water stuff with my son.

    almost 2 years ago