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
Nope, I'm not over 60, but it sounds like you're in pretty good spirits for being. You're only as old as you feel, right? ;) Good luck with your program!Quote:
Originally Posted by FAL
I'm with ya' on that one.Quote:
Originally Posted by whoever
Another rest day today, saving my legs for the week ahead. :)
Are ya going to go ride some Great white sharks? That would be exciting. :dropjaw: You live in an exciting enough place eh Tony? I enjoy my south african FAL's and have a few friends there.Quote:
Originally Posted by Thug
Haha, thanks.Quote:
Originally Posted by FAL
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.
You do know... Football is the olny sport we officially recognize :deal::rofl2::rofl2::rofl2::rofl2::rofl2:Quote:
Originally Posted by Ernie1980
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
Uhhh,too much math this early.. Can u draw us pictures ?:lurk:Quote:
Originally Posted by eddy79
-Flat Benchpress, (dropsets)
-3x12 Bent-over Barbell Rows
-3x10 Squats
-3x10 Barbell Curls, (using EZ Curl bar)
-50 Decline Sit-ups
-3x12 Chest Fly's, (using Pec Deck)
Had a tough but good day in the saddle. No navigation errors and we got to the overnight stop just before 16:00.
There were some massive climbs towards the end with over 800m ascent in under 20km
Another tough day awaits tomorrow.
Long hike today in Indian Battle Park, Lethbridge. (Recovering from my last weight session). Nice day, 32 Celsius. The C.P.R. train viaduct was constructed in 1909, and is the largest of it's kind in the world.
http://uploads.tapatalk-cdn.com/2016...ba9044bfc0.jpg
http://uploads.tapatalk-cdn.com/2016...9660879eed.jpg
Went for a 21.5km LSD run on Sunday.
Found a gem of a trail system about 5 minutes from my office, Strathcona Science Park. Have been here for 12 years and just found it. Went for a 5k tour, bit of pavement, bit of gravel, single track.
Not a bad view either.
Attachment 238273
Now, gone and did it .. U make me wish I had I nice path like that 'round here :aargh:Quote:
Originally Posted by Thisisclog
Upped weight for both incline and decline bench presses. Both up 2.5kg.
Db bench press 25, 30, 35, 40kg x8
Db incline press 30kg x8 x4
Db decline press 30kg x8 x4
Db flyes 17.5kg x8 x4
Shoulder press 50kg x8 x4
Front lat raise 12.5kg x8 x4
Side lat raise 12.5kg x8 x4
Bent forward db reverse flyes 10kg x8 x4
Barbell shrugs 130kg x8 x4
Made reps on front and side lat raises and shrugs. That is 2 weeks of making reps on shrugs so will up weight next week.
8k trail run this morning, and about a half hour of rolling and stretching after. The person who invented the foam roller is a sadist.
Upped weight for db rows by 2.5kg
Dead lift 150, 160, 170, 180 x 5
Standing bent over barbell rows 70 x8 x4
Bench bent over db rows 32.5 x8 x4
Close grip pull down 50 x 8 x4 done at double speed(sets not reps)
Made reps on bent over barbell rows this week
Stadium this morning. Pick a section, full sprint up the lower bowl, full sprint up the upper to failure, try not to puke, don't puke, jello legs down, recover, repeat. Got 4.5 reps in 20 minutes.
I am debating with myself, 'upgrade' to Olympic db bars from std, wait 'till the STDs are completly maxed in a few months @85lbs, or switch sooner, is there an adjsntsge to the rotating spindled on Olympic db bars as opposed to STDs. Fixed bar.
Went for an 8k run at lunch before physio.
I went for a three mile trail run this afternoon. I ran into this trail hog.
Attachment 238444
TUCK AND ROLL .... Oh , that's for a fire, take a play cture, uplift ad it and you will be advised what evasive action to take ... :-)Quote:
Originally Posted by Leatherstockiings
I hopped over it. Thankfully it was a small garter snake.
Im pretty much at the same point now but think with the right platesay be able to get the standards up to about 47.5 but I have many plates in different weights and thicknesses. The olympic dbs have long portions for the weights to go on but the collars are bigger and the plates for some are thicker so unsure if it will work out better. The olympic db does weight about 3kgs more than the standard so less weight needs to be added.Quote:
Originally Posted by whoever
Do you have any 25lb or 35lb plates? 45lbs are a tab unwieldy for db curls, 35s are difficult to curl just because of the diameter.Quote:
Originally Posted by eddy79
Its aways a good laugh when u find its just a garterQuote:
Originally Posted by Leatherstockiings
I have only seen 35s in Olympic and 25s would be our 10kg of which I have I think 10 or 12 plates. I brought a second hand lot that added to what I already had so lots of plates. I have 4 sets of standard dbs with weights of 10, 20, 30 and 40kg on them so can strip weight off a heavier one to what is necessary. Taking the 5, 2.5 and 1.25 off the 40 and adding a 10 will bring it up to 42.5 and with probably enough room to add 2.5 more. So still a little room for playing yet..Quote:
Originally Posted by whoever
Are you getting tennis elbow yet?Quote:
Originally Posted by eddy79
A short workout this afternoon. I've had a sore Achilles Tendon for a while and trying to ease back into things.
Dumbell squats 10
squat jumps 10
sit-ups 10
Reverse crunches 25
lunges 8
standing calf raises 2 X 10
Single leg balance 2 X 30 secs
bridges 2 X 30 secs
Two mile bike ride at an easy pace
No if anything all the aches and pains are getting better now I'm working out again. Only problem I have is a pain in my right wrist but seems to be getting better. Only thing it is stopping me doing is standard curls.Quote:
Originally Posted by whoever
RICE. Rest, Ice, Compression, eleviate ... Well just stop doing the exercise 'till tendons healQuote:
Originally Posted by Leatherstockiings
Try s neutral gripQuote:
Originally Posted by eddy79
Anything palms facing causes pain but hammer and lighter reverse are ok so till it settles that's just what will have to do.Quote:
Originally Posted by whoever
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 again this week so will up the weight next week
Yes, a natural pididion would be a hammer curl a non supinated ggrip for most other exercises would be a a 'neutral grip'Quote:
Originally Posted by eddy79
2.5 mile trail run.
I HATE running....
Attachment 238650
This is almost 3 months into it.
Started on 8 minutes, now up to this.
It still SUCKS....but it's getting better.
