An easy 20km singlespeed ride this morning.
Eventually I have the Speedometer accurately reflecting mileage. Yay!!
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An easy 20km singlespeed ride this morning.
Eventually I have the Speedometer accurately reflecting mileage. Yay!!
2 sets each of curl ups, pull ups, and hammer grip pull ups
6 x 10 squats
2 minute plank
Tomorrow I am going the batting cages to get ready for the start of summer softball!
Light strength training this afternoon
Dumbell squats 10
Bodyweight lunges 8
Reverse crunches 20
Single-leg balance 30 sec x 2
Bridges 30 sec x 2
Standing calf raises 10
Another rest day today, saving my legs for the week ahead. :)
Haha, thanks.
We generally are a good bunch of buggers. ;)
Riding plans for the next week:
5/6 - Pietermaritzburg - Allendale 112km 2 515m ascent
6/6 - Allendale - Ntsikeni 97km 2 480m ascent
7/6 - Ntsikeni - Masakala 99km 1 635m ascent
8/6 - Masakal - Malekolonyane 58km 855m ascent
9/6 - Malek - Vuvu 65km 1 710m ascent
10/6 - Vuvu - Rhodes 53km 2 025m ascent
There are intermediate stops between the above support stations. I'll see how the days get on and instead of 5.5 days to finish, I'm hoping for a 4.5 day finish.
Upped weight for leg extensions(5kg), leg curls(1.25kg), dips(6kg), skull crushers(2.5kg) and push downs(5kg) this week.
Back squat 90, 100, 110, 120 x 8
Straight leg deads 70, 70, 80, 90 x 8
Leg extensions 45, 50, 55, 60 x 8
Single leg curls 21.25, 21.25, 21.25, 21.25, x 8
Parallel bar dips body weight +6kg x8 x 4
Skull crushers 32.5kg x8 x4
Pushdowns 45, 50, 55, 60 x 8
Modified biceps workout to work around sore wrist again this week
Hammer curl bar 28kg x 10 x5
Dumbell reverse curls 15kg x 8 x4
Made reps on straight leg deads