Today's Workout Thread

[1OldGI]

Pre-dawn 20 miler on Flo-Grown. Took a detour to St. Nicholas Cathedral in Tarpon Springs. It's a beautiful old church, built in 1943. It was modeled after St. Sophia Cathedral in Istanbul.

[Firefighter2]

-4x8 Squats
-4x8 Bent-over Barbell Rows
-4x10 Incline Benchpress
-3x12 Concentration Curls
-4x10 Skullcrushers

[Firefighter2]

Dead lift 140, 150, 160, 170 x 5

Standing bent over barbell rows 70 x8 x4

Bench bent over db rows 30 x8 x4

Close grip pull down 50 x 8 x4 done at double speed(sets not reps)

Made the 170 on deads today so hopefully again next week so can get to 180kgs as thats where I was at when I stopped last time. All others up 5kg this week.

That's a good deadlift there, well done.

[Thug]

Over the past month or so, my fitness levels have declined rather substantially due to the couple of operations I've had and the associated recovery period.

But as of this morning, it's balls to the wall for the next 6 weeks till my race starts on 5 June.

Oh, did a 30km ride this morning, normal Friday route but by myself and the bunch never caught me

[eddy79]

That's a good deadlift there, well done.

Thanks. Just below what I had achieved last time I was working out before life got hectic. I am getting towards 40 now so really want to get the numbers up in the next couple years as it just gets harder every time I come back and want to get to where I'm happy so I just have to worry about maintaining myself. Must admit though do love the challenge and getting pbs and beating them

[Firefighter2]

Over the past month or so, my fitness levels have declined rather substantially due to the couple of operations I've had and the associated recovery period.

But as of this morning, it's balls to the wall for the next 6 weeks till my race starts on 5 June.

Oh, did a 30km ride this morning, normal Friday route but by myself and the bunch never caught me

Good to hear that you've been recovering from the operations, and they haven't slowed down your bike!

[Thug]

A 52km ride this morning.
Was thinking of doing a 100k ride but decided to rather take it slowly to build my fitness levels up again for the next week or so.

[eddy79]

Back squat 90, 100, 110, 120 x 8
Straight leg deads 70, 70, 80, 90 x
Leg extensions 40, 40, 50, 50 x 8
Single leg curls 20, 20, 20, 20, x 8

Bench dips with raise legs + 10kg x 10 x 4
Skull crushers 30kg x8 x4
Pushdowns 40, 45, 50, 55 x 8
Ez bar curl 30kg x8 x4
Dumbell hammer curl 12kg x 8 x4
Dumbell incline curl 10kg x 8 x4

Made reps on both hammer curls and incline curls.

On a side note as well as enjoying the thread and seeing what others do I finally kind of have a training log so actually have a clue what I've done. Has already saved me from guessing a few times.

[1OldGI]

No real official ride today, but I did putz around and run a couple errands on the bike. More (handle) bar hopping on The Codger. Turns out the weight forward position seems to be irritating my wrists so I scrounged up various bars and had a go. These old school high rise mustache bars seem to relieve some of the pressure off my wrists. They're no longer flexed or have much weight applied to them. I'll give it a more official shakedown tomorrow as my son, grandson and I are headed out for a twenty miler. At any rate, it now looks like a proper old man bike and has a sort of retro 1950s, Studebaker vibe to it


In my travels today I also scored some skinny tires I'll be installing on Flo-Grown (probably next weekend). They're Bontrager 26x 1.25 Roadmaster slicks. A buddy of mine has a set of thinner wheels that they'll fit on. All I've got to do is chase down inner tubes this week and it should be good to go on Saturday. Between the skinny slicks and the dice valve stem caps, I figure I'll easily pick up an additional 3 MPH I'm also pulling the trigger on a new seat for Flo-Grown (an old school looking Brooks knock off) and waiting on a layback seat post. As much as I love riding these old things, just fiddling with them is nearly as enjoyable.

[Thug]

Another 54km odd ride this morning.