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At home after an epic 5 days riding.
Met some great guys in my start batch and rode with 3 of them (all brothers) all the way to the finish.
Stayed in some guest lodges and rural villages overnight.
Will post some photos over the next couple of days.
Sounds like a fun trip, Thug. I'm looking forward to the photos.
Cycling companions...
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Moi..
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Some of the places we overnighted...
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Some of the views...
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Upped weight for both front and side lat raises and shrugs.
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 15kg x8 x4
Side lat raise 15kg x8 x4
Bent forward db reverse flyes 10kg x8 x4
Barbell shrugs 140kg x8 x4
Made reps on shoulder presses and reverse flyes.
Friday - 10k with 4.5 hill repeats
Saturday - rest
Sunday - 15k LSD, paced a friend to her first 15k run
Monday - Random workout at city hall pool. Alternating pool sprints, planks, wall sits, burpees, pushups, squats, step-ups. 30 minutes.
Reverse fly, isn't that the same muscle group as decline fly's?Quote:
Originally Posted by eddy79
Bent forward it works the rear delts/back. Decline it would work front side muscles.Quote:
Originally Posted by whoever
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 deads and bent over barbell rows this week. Will up the weight for barbell rows next week.
Took a recovery day yesterday to prepare for this morning. 1:05:00 to run all the stairs in our 50k-70k capacity football stadium. I am now stuck in my chair, want to foam roll a bit, but am worried I may not be able to get off the floor if I do.
I'm getting a recovery week, thakyou elbow:aargh::aargh::aargh::banghead::banghead::ban ghead:Quote:
Originally Posted by Thisisclog
This evening's workout was a 3.25 mile run.
6.4 mph x 30 minutes = 5k or 3.2 miles.Attachment 239140
Oh yeah...did I mention I HATE running...
And sleeping, is like being dead, just without the commitment :roflmaoQuote:
Originally Posted by Chevhead
Did a 43km ride this morning. The first since I've been back.
This evening's workout:
Squat jumps 2 x10
Dumbell squats 2 x6
Bodyweight lunges 2 x 8
Bridges 3 x 30 seconds
Crunches 2 x 25
Standing calf raises 2 x 10
Single leg balance 2 x 30 secs, each side
Getting pomade out of hair... Is that concitterd a workout :deal:
Are you a Dapper Dan man?Quote:
Originally Posted by whoever
You and I both!Quote:
Originally Posted by Chevhead
A good solid 30km ride before work with the usual Friday crew.
Upped weight for straight leg deads this week
Back squat 90, 100, 110, 120 x 8
Straight leg deads 70, 80, 90, 100 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
Ez bar curl 32.5kg x8 x4
Hammer curl bar 28kg x 8 x4
Dumbell incline curl 10kg x 8 x4
Made reps on squats, dips, ez bar curls and dumbell curls. Was first week curling properly for a few so went slightly lighter than last time. Since I made reps will bump back to previous routine of
Ez bar curl 35kg x8 x4
Dumbell hammer curl 15kg x 8 x4
Dumbell incline curl 12.5kg x 8 x4
Running on a treadmill is the worst. Running outside, much more enjoyable.Quote:
Originally Posted by Chevhead
A combination of Wednesday's hour of stairs, tomorrow's half marathon and new trail shoe break in day caused me to walk my hills this morning. Sounds like tomorrow's course is a tough one, but I'm still hoping to hit my goal time.
Hammer curl is listed twice, did you do both in the same WOD, how long are you resting between sets? It looks like you could be over trading muscle groups.Quote:
Originally Posted by eddy79
Good luck with the race.Quote:
Originally Posted by Thisisclog
Thanks, hoping to break 2 hours. Last one was 2:03:00.
After week recovery, swat at 2 sets of. 8 fly's follows by same sets and trips of hammer curls
I HAVE to run on the treadmill.Quote:
Originally Posted by Thisisclog
It MAKES me keep going or I would just stop and walk, or sit down.lol
Summertime. Short shorts. There's your outside motivation. :chapeauQuote:
Originally Posted by Chevhead
I don't think anyone wants to see me in short shorts...:rofl2:Quote:
Originally Posted by Thisisclog
One lot is the reduced amount I did this week as a re introduction and the other is what it will return to next week as I made reps on the re introduction sets. This is where I left off last time I was doing my normal routineQuote:
Originally Posted by whoever
Quote:
Originally Posted by Thisisclog
How did it go?
Dooo. Its past and future , neither are present??Quote:
Originally Posted by eddy79
Don't tell anyone but this running is not so bad I guess....
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6.7mph.
Yesterday's workout: 3.5 miles run at track.
Today's strength training:
Pushups 3 x 10
Dumbell presses 2 x 10
Swimmers press 2 x 8
Tricep bench dips 2 x10
Front/side raises 2 x10
Supermans 2 x 10
Bicycles 2 x 20
Standing calf raises 2 x 10
A 46km ride this morning on my 1x9 hardtail.
This is the bike whose wheels I had re-built prior to my 500km race earlier this month. I also replaced the brakes last week with Avid DB5's which are a massive upgrade on the Clark's I'd been running for a couple of years. I'll probably upgrade the drivetrain to a 1x11 when the new Shimano SLX comes out.
This afternoon I went for a five mile trail run. This is a picture of a Bigtooth Aspen grove alongide the trail. I took the picture about a month ago when I was helping out with trail work.
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You guys get some great views. All I see is the inside of my shed. Very distracting as there is usually projects lying around that could use some work. Sometimes it is a little work done in the rests just need to keep an eye on the time to make sure I get the next set in time
