Notes
Rode the spin bike in the corner under the clock at Equinox for 45 minutes. Back, glutes and adductor feeling really tight today, worse than yesterday, not sure why. Luckily the bike did not hurt the adductor although it was a little sore after. Went to see Rosti after and bike was very tight, probably will take it easy this weekend.
The wattage on the bike was very inconsistent jumping around when rpm and resistance were constant. It said I averaged 171 watts at 20.7mph and 95 rpm. Seat was set to 16 height, handlebars at 4 height and 1 depth, may be able to go higher on the seat.
Did a small workout before the bike that included:
Pallof Press - 1x10x27.5, 2x10x32.5
Neutral grip pull-ups - 4x6x25
Face Pulls - 3x12x32.5 (done with ab holds)
Ab hold w/legs parallel to ground - 3x20seconds
Dips - 1x6x45, 3x6x50