{"id":75,"date":"2008-01-15T22:45:54","date_gmt":"2008-01-16T04:45:54","guid":{"rendered":"http:\/\/www.zeroxr.com\/?p=75"},"modified":"2008-01-15T22:45:54","modified_gmt":"2008-01-16T04:45:54","slug":"workout-log-01152008","status":"publish","type":"post","link":"https:\/\/www.zeroxr.com\/?p=75","title":{"rendered":"Workout Log 01\/15\/2008"},"content":{"rendered":"<p>Total Body Crossramp<\/p>\n<ul>\n<li>30 minutes + 5 minute cool down<\/li>\n<li>Crossramp Level 6<\/li>\n<li>Resistance Level 8<\/li>\n<li>Cool down resistance Level 6<\/li>\n<li>378 Calories<\/li>\n<li>3.19 miles<\/li>\n<\/ul>\n<p>Ab Crunches<\/p>\n<ul>\n<li>3 sets<\/li>\n<li>15 reps a set<\/li>\n<li>45 total reps<\/li>\n<\/ul>\n<p>Rowing Machine<\/p>\n<ul>\n<li>45 lbs resistance<\/li>\n<li>2 sets<\/li>\n<li>12 reps a set<\/li>\n<li>24 total rep<\/li>\n<\/ul>\n<p>I am really impressed with tonight&#8217;s progress. It was a quick 1 hour session but it worked me through the ringer. I was glad to have taken in about 38 grams of protein from a Clif Builders Bar and a protein shake made with soy milk for snacks for today. Tore up my biceps, abs, and legs tonight so I feel great. Stretching before doing my routine has been great despite the &#8220;macho myth&#8221; that it does nothing&#8230; It just helps me unlock my blood flow and gets the blood a little warmed up before I do my run. My average heart rate is going up apparently&#8230; I was averaging at 170 beats per minute during my run after 5 minutes of warming up on the total body crossramp machine. That&#8217;s really amazing for me, considering that on the intense portions of my work out I was topping out at 177 beats per minute. I think I am finally reaching the stage of where I wish to be at and damn does it feel great!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Total Body Crossramp 30 minutes + 5 minute cool down Crossramp Level 6 Resistance Level 8 Cool down resistance Level 6 378 Calories 3.19 miles Ab Crunches 3 sets 15 reps a set 45 total reps Rowing Machine 45 lbs resistance 2 sets 12 reps a set 24 total rep I am really impressed with &hellip; <a href=\"https:\/\/www.zeroxr.com\/?p=75\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Workout Log 01\/15\/2008<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[10],"tags":[18,588,11,586,15],"class_list":["post-75","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-blurb","tag-fitness","tag-log","tag-personal","tag-workout"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pdVBT-1d","_links":{"self":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/posts\/75","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=75"}],"version-history":[{"count":0,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=\/wp\/v2\/posts\/75\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=75"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=75"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.zeroxr.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=75"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}