G8r80's training / dieting / cycling / log
- Thread starter g8r80
- Start date
Well, not exactly as fast as bullets out of a submachine gun, but..
With a tailwind on the outbound, we maintained 20 - 21 mph and had an overall avg. speed of 19.5. On the return, we faced a stiff headwind (my ears are still buzzing) and backed off to 16 - 18 with occasional motivated bursts to 20 - 22 depending on the wind and conditions for a total avg. speed of 17.9. Not great, but after not riding for 3 weeks, I felt okay about it.
I am gonna head to the gym tonight and hit the upper body stuff. If I have any energy left, I want to run the 1.4 mile loop around the subdivision. Yesterday's run got me jazzed about running...
Thanks for the motivational speeches, Chill!
Oh, and my belly button circumference was 38.5 this morning. Last year at this time it was 42. I can wear any 34 pant sizes now, some are loose and some are a little snug. By the end of this year, I want to drop that to 33 (which I haven't worn since 1991) with an end goal of 32 (which I haven't worn since the 70s. When I was fitted for a suit last week (to give the eulogy for my mother-in-law), the clerk commented on my "nice back angles". Yeah, I know they are on commission and those are the comments that make a customer return for more, but I bought her compliments hook, line and sinker.
With a tailwind on the outbound, we maintained 20 - 21 mph and had an overall avg. speed of 19.5. On the return, we faced a stiff headwind (my ears are still buzzing) and backed off to 16 - 18 with occasional motivated bursts to 20 - 22 depending on the wind and conditions for a total avg. speed of 17.9. Not great, but after not riding for 3 weeks, I felt okay about it.
I am gonna head to the gym tonight and hit the upper body stuff. If I have any energy left, I want to run the 1.4 mile loop around the subdivision. Yesterday's run got me jazzed about running...
Thanks for the motivational speeches, Chill!
Oh, and my belly button circumference was 38.5 this morning. Last year at this time it was 42. I can wear any 34 pant sizes now, some are loose and some are a little snug. By the end of this year, I want to drop that to 33 (which I haven't worn since 1991) with an end goal of 32 (which I haven't worn since the 70s. When I was fitted for a suit last week (to give the eulogy for my mother-in-law), the clerk commented on my "nice back angles". Yeah, I know they are on commission and those are the comments that make a customer return for more, but I bought her compliments hook, line and sinker.
Your welcome. "Eye of the Tiger Baby".............You are doing well.....good focus, passion, and determination..........KEEP up the great work!.......
I didn't make it to the gym yesterday. I went this evening instead.
Bench press:
155# 10x
165# 8x
175 5x. I did not have a spotter and was reluctant to stress myself.
Smith machine (feaux bench press):
225# 2x
Lat pulldowns:
3 x 10x
Flies:
4 x 10x
Hack squats:
4 x 10x
Right tennis elbow started nagging me last week, so I have been laying off any bicep stuff for now, including pullups.
30 minutes on stationary bike with hr 125 - 135.
I've been cutting, slowly, and I think that has contributed to some of the funk (weakness) that I have been seeing. With my restricted diet, I just don't feel as lively at the gym as I did before. I guess that is to be expected.
Bench press:
155# 10x
165# 8x
175 5x. I did not have a spotter and was reluctant to stress myself.
Smith machine (feaux bench press):
225# 2x
Lat pulldowns:
3 x 10x
Flies:
4 x 10x
Hack squats:
4 x 10x
Right tennis elbow started nagging me last week, so I have been laying off any bicep stuff for now, including pullups.
30 minutes on stationary bike with hr 125 - 135.
I've been cutting, slowly, and I think that has contributed to some of the funk (weakness) that I have been seeing. With my restricted diet, I just don't feel as lively at the gym as I did before. I guess that is to be expected.
Nothing to report on the exercise front. I am riding with Glenn the animal tomorrow 52 miles tomorrow and the local Ace Hardware owner invited me to mountain bike with him tomorrow at 6pm. If I have the energy for that I will.
But, on a different note, my 16yo son asked me to help him with his advanced pre-calc math (he is a high school junior) last week and I gave him some wrong advice and he did poorly - D I think. Two nights ago, he asked me to help him study for his exam. I was up with him until 1am. Yesterday, he got his interim report card and he currently had a D and had an academic warning from his math teacher. Today he came home and told me he got a 92 on the exam which raised his average to a 76, within striking distance of a B. And, my daughter got an A on her Spanish test the same day. I also helped her that same night.
But, on a different note, my 16yo son asked me to help him with his advanced pre-calc math (he is a high school junior) last week and I gave him some wrong advice and he did poorly - D I think. Two nights ago, he asked me to help him study for his exam. I was up with him until 1am. Yesterday, he got his interim report card and he currently had a D and had an academic warning from his math teacher. Today he came home and told me he got a 92 on the exam which raised his average to a 76, within striking distance of a B. And, my daughter got an A on her Spanish test the same day. I also helped her that same night.
you have momentum! when you get the "hungry spells" keep it as clean as you can. maybe even identify your 5% trash food. I use dark chocolate (higher the cocoa the better) and natural peanut butter. I allow myself one square a day. It keeps me from having those "gorges."
you are trying to drop waiste size. i know about that.
and with th way you are working out, you are going to have spells of fatigue. Whether it is truly physical, or just mental tricks, we take the "hit" in the area of diet.
Do you have rest days? Even in Ironman training (the ultimate test of gonads), rest day is "sacred." having build and recover weeks is good too.
Just do these two things.
1. DECIDE on your diet- verses letting appetite run the show
2. REST one out of every seven days (preferably a different day each week)
and keep the momentum!!! the BIG "MO" is with you right now.
FF
you are trying to drop waiste size. i know about that.
and with th way you are working out, you are going to have spells of fatigue. Whether it is truly physical, or just mental tricks, we take the "hit" in the area of diet.
Do you have rest days? Even in Ironman training (the ultimate test of gonads), rest day is "sacred." having build and recover weeks is good too.
Just do these two things.
1. DECIDE on your diet- verses letting appetite run the show
2. REST one out of every seven days (preferably a different day each week)
and keep the momentum!!! the BIG "MO" is with you right now.
FF
Ff,
Thanks for the pearls of wisdom. Yes, I knew that cutting would result in some fatigue and I felt it today on my 48 mile ride. I managed a good for me but not personal best avg. speed of 18.8 mph (including stop signs and lights).
I generally workout at the gym or cycle 5 days /week, typically Sundays and Fridays. Once I get to my ideal body weight of 185 - 190 and can bump up my caloric intake, I think I will start seeing strength increases again.
Thanks for the pearls of wisdom. Yes, I knew that cutting would result in some fatigue and I felt it today on my 48 mile ride. I managed a good for me but not personal best avg. speed of 18.8 mph (including stop signs and lights).
I generally workout at the gym or cycle 5 days /week, typically Sundays and Fridays. Once I get to my ideal body weight of 185 - 190 and can bump up my caloric intake, I think I will start seeing strength increases again.
For Richard: September 23, 2007
Hello Richard. Good Evening to my fine forum friend.
I was thinking about you.
Therefore, I extend my hand and make a special post for you.
==========================================================
RICH scratch that personal Jock ITCH, and become the ignition SWITCH!
=========================================================
Your ROCK with TIME---->dont you my friend------->YES just tear it apart!
Henry David Thoreau:
A man is wise with the wisdom of his time only, and ignorant with its ignorance.
(my favorate philospher)
==========================================================
As brotha and sista's we do this everyday on the forum (ROCK ON!):
Mary Catherine Bateson:
Insight, I believe, refers to the depth of understanding that comes by setting experiences, yours and mine, familiar and exotic, new and old, side by side, learning by letting them speak to one another.
==========================================================
When we are aware of senses and can handle them correctly we are MIGHTY!
Rachel Carson:
If facts are the seeds that later produce knowledge and wisdom, then the emotions and the impressions of the senses are the fertile soil in which the seeds must grow.
==========================================================
We can discover good things:
Samuel Smiles :
We learn wisdom from failure much more than from success. We often discover what will do, by finding out what will not do; and probably he who never made a mistake never made a discovery.
==========================================================
You have this SOURCE, my firend:
Stephen Covey:
Whatever is at the center of our life will be the source of our security, guidance, wisdom, and power.
==========================================================
You have it, BRO:
If you have it and you know you have it, then you have it.
If you have it and don't know you have it, you don't have it.
If you don't have it but you think you have it, then you have it.
Jackie Gleason
==========================================================
Apply this to training and dieting from Dr. King:
If it falls your lot to be a street sweeper, sweep streets like Michelangelo painted pictures, like Shakespeare wrote poetry, like Beethoven composed music; sweep streets so well that all the host of Heaven and Earth will have to pause and say,"Here lived a great sweeper, who swept his job well."
-- Martin Luther King Jr.
Keep doing your job well my friend.
==========================================================
Murphy's Laws of Combat.
BAH!........
ROCK ON!!
==========================================================
I hope your day went well.........Bust your goals up RICHARD.........
Best regards,
Chillen
Hello Richard. Good Evening to my fine forum friend.
I was thinking about you.
Therefore, I extend my hand and make a special post for you.
==========================================================
RICH scratch that personal Jock ITCH, and become the ignition SWITCH!
=========================================================
Your ROCK with TIME---->dont you my friend------->YES just tear it apart!
Henry David Thoreau:
A man is wise with the wisdom of his time only, and ignorant with its ignorance.
(my favorate philospher)
==========================================================
As brotha and sista's we do this everyday on the forum (ROCK ON!):
Mary Catherine Bateson:
Insight, I believe, refers to the depth of understanding that comes by setting experiences, yours and mine, familiar and exotic, new and old, side by side, learning by letting them speak to one another.
==========================================================
When we are aware of senses and can handle them correctly we are MIGHTY!
Rachel Carson:
If facts are the seeds that later produce knowledge and wisdom, then the emotions and the impressions of the senses are the fertile soil in which the seeds must grow.
==========================================================
We can discover good things:
Samuel Smiles :
We learn wisdom from failure much more than from success. We often discover what will do, by finding out what will not do; and probably he who never made a mistake never made a discovery.
==========================================================
You have this SOURCE, my firend:
Stephen Covey:
Whatever is at the center of our life will be the source of our security, guidance, wisdom, and power.
==========================================================
You have it, BRO:
If you have it and you know you have it, then you have it.
If you have it and don't know you have it, you don't have it.
If you don't have it but you think you have it, then you have it.
Jackie Gleason
==========================================================
Apply this to training and dieting from Dr. King:
If it falls your lot to be a street sweeper, sweep streets like Michelangelo painted pictures, like Shakespeare wrote poetry, like Beethoven composed music; sweep streets so well that all the host of Heaven and Earth will have to pause and say,"Here lived a great sweeper, who swept his job well."
-- Martin Luther King Jr.
Keep doing your job well my friend.
==========================================================
Incoming fire has the right of way.
Murphy's Laws of Combat.
BAH!........
RICHARDS INCOMING FIRE........HAS THE.......RIGHT.....of....WAY!
ROCK ON!!
==========================================================
I hope your day went well.........Bust your goals up RICHARD.........
Best regards,
Chillen
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Chillen,
Today went well. I did some stuff around the house, fixed a boat trailer so I can sell my old Boston Whaler after I bought a newer one). I am giving a training class tomorrow (that is what I do for a living) in Tampa, so I did not have to pack up and fly to my destination. So....
I went to the gym this evening.
I am still working on improving my bench press form and improving the stabilizer muscles. My new goal is to be able to do 225 ten times before my 49th birthday (6/16/08). While my pecs and tris are on target, the stabililizer muscles are definitely lacking.
Tonight I did:
BP 155# 3 x 10X. I was then going to do 225# on the Smith Machine, but they were occupied. On the last set, my left shoulder starting hurting (tendon? nerve? underderevloped deltoid?) whatever, it started hurting and I wasn't able to do the 225 on the Smith Machine or 3 sets of 10 dips that I usually do. Bummer on that...
Did 4 sets of 10x on the hack squat machine. Those quad and glute muscles suck the oxygen out of the body something fierce! I have to rest for 1.5 - 2 minutes to catch my breath and get my heart rate down to about 100. Hopefully, my rest time will decrease as I continue on this mutha exercise...
Did 3 sets of 10x on the lat machine palms facing forward and 3 x 10x palms facing away.
Did 4 x 10 of cable pulls.
I was going to do shoulder shrugs, but when I picked up the dumbbells, the tennis elbow in my right elbow starting hurting, so I wasn't able to do those. Old age really sucks!
I plan on getting up early tomorow and running 1.4 miles before going to my training class.
Today went well. I did some stuff around the house, fixed a boat trailer so I can sell my old Boston Whaler after I bought a newer one). I am giving a training class tomorrow (that is what I do for a living) in Tampa, so I did not have to pack up and fly to my destination. So....
I went to the gym this evening.
I am still working on improving my bench press form and improving the stabilizer muscles. My new goal is to be able to do 225 ten times before my 49th birthday (6/16/08). While my pecs and tris are on target, the stabililizer muscles are definitely lacking.
Tonight I did:
BP 155# 3 x 10X. I was then going to do 225# on the Smith Machine, but they were occupied. On the last set, my left shoulder starting hurting (tendon? nerve? underderevloped deltoid?) whatever, it started hurting and I wasn't able to do the 225 on the Smith Machine or 3 sets of 10 dips that I usually do. Bummer on that...
Did 4 sets of 10x on the hack squat machine. Those quad and glute muscles suck the oxygen out of the body something fierce! I have to rest for 1.5 - 2 minutes to catch my breath and get my heart rate down to about 100. Hopefully, my rest time will decrease as I continue on this mutha exercise...
Did 3 sets of 10x on the lat machine palms facing forward and 3 x 10x palms facing away.
Did 4 x 10 of cable pulls.
I was going to do shoulder shrugs, but when I picked up the dumbbells, the tennis elbow in my right elbow starting hurting, so I wasn't able to do those. Old age really sucks!
I plan on getting up early tomorow and running 1.4 miles before going to my training class.
I didnt know you did that....."I want your job!"
What type of problem are you having on form?
Have you had this shoulder hurting before? I had that problem in my left shoulder once, and I forced a two week lay off at the time on MP's and BP's, and just did some stretching, high rep push ups, and shoulder exercises with no weight, and this did absolute wonders. I havent had pain since. But this was me.
Yes, sqauts can do that....they absolutely SUCK....LOL.....But by far one of the best exercises going. It can sure drain energy fast.
How do you perform your shouder shrugs with dumbells if I may ask?
Great! good luck with the run!!!!!!!!!!!!!!!
ROCK IT!
chillen
Chillen,
Thanks for taking the time to review my posting.
Not all that glamorous of a gig, but I do have 23 yo babes laughing at my corny jokes, so that is a plus. I do wetland training classes on how to identify the boundaries of wetlands.
I can toss up 225# 8X on the Smith Machine (I think that is what they call it - it is essentially a 45# weight bar on a rack with cables and safety catch), so I know my triceps and pecs can lift that weight, but when I attempt to use a real bench press, the bar doesn't go up smoothly - the bar doesn't stay level, it wobbles front to rear and side to side, even with less weight. It was explained to me that there are stabilizer muscles (deltoids among others?) that keep the bar from going forward and aft and side to side that are not well developed in me.
No, this was the first time I ever had this. I am thinking it was because the stabilizer muscles in my shoulder are being worked for the first time. I will take into consideration your recommendations.
I use 50# weights and while holding the dumbbells by my side, shrub my shoulders up to near my ears and hold it for 2 seconds. I do 4x 10 reps. But, it hurt just to pick up the dumbbells tonight, so that was why I backed off. Maybe next time. I am going to ice my elbow before I work out next time. Ice is a temporary remedy, but may get me through the exercise without further damage.
Richard
Thanks for taking the time to review my posting.
Not all that glamorous of a gig, but I do have 23 yo babes laughing at my corny jokes, so that is a plus. I do wetland training classes on how to identify the boundaries of wetlands.
I can toss up 225# 8X on the Smith Machine (I think that is what they call it - it is essentially a 45# weight bar on a rack with cables and safety catch), so I know my triceps and pecs can lift that weight, but when I attempt to use a real bench press, the bar doesn't go up smoothly - the bar doesn't stay level, it wobbles front to rear and side to side, even with less weight. It was explained to me that there are stabilizer muscles (deltoids among others?) that keep the bar from going forward and aft and side to side that are not well developed in me.
No, this was the first time I ever had this. I am thinking it was because the stabilizer muscles in my shoulder are being worked for the first time. I will take into consideration your recommendations.
I use 50# weights and while holding the dumbbells by my side, shrub my shoulders up to near my ears and hold it for 2 seconds. I do 4x 10 reps. But, it hurt just to pick up the dumbbells tonight, so that was why I backed off. Maybe next time. I am going to ice my elbow before I work out next time. Ice is a temporary remedy, but may get me through the exercise without further damage.
Richard
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I was completely exhausted today at work - talking and lecturing for 9+ hours is incredibly tiring to me, although it doesn't seem like it would be.
But.... I managed to get to the gym and do:
5X10 hack squats. Not quite as tiring as they were on Sunday, but still very fatiguing. I limited my rest to 1 minutes between sets.
4, 4, 5 reps of 225# on bench press machine
3x5 reps of 135# on bench press
3 x 10 reps of dips
3 x 5 pullups (parallel bars)
For diet, I kept track of it today:
1 bowl Special K with milk (150 cal)
2 peanut butter sandwiches (620 cal)
1 Protein shake (650 cal)
6" sweet onion teriyaki Subway sub (370 cal)
2 Macadamia cookie (440 cal) - my cheat item
Total: 2230
This should keep me well below 500 calories below my metabolic needs today
But.... I managed to get to the gym and do:
5X10 hack squats. Not quite as tiring as they were on Sunday, but still very fatiguing. I limited my rest to 1 minutes between sets.
4, 4, 5 reps of 225# on bench press machine
3x5 reps of 135# on bench press
3 x 10 reps of dips
3 x 5 pullups (parallel bars)
For diet, I kept track of it today:
1 bowl Special K with milk (150 cal)
2 peanut butter sandwiches (620 cal)
1 Protein shake (650 cal)
6" sweet onion teriyaki Subway sub (370 cal)
2 Macadamia cookie (440 cal) - my cheat item
Total: 2230
This should keep me well below 500 calories below my metabolic needs today
Another hard day at work, but not as tough as yesterday. So...
I ran outside today. Two laps at 1.4 miles each. First lap was 13 minutes (9.3 minute miles); second was 12:40 (9:00 even).
Diet: Bowl of Special K with milk: 150 cal
OJ: 200 cal
Lunch: Pork sandwich: about 300 cal
Root beer: 200 cal
Dinner: Beef stroganoff: 400 cal
Snack: Smoothie: 300 cal
Total: 1550 cal
I ran outside today. Two laps at 1.4 miles each. First lap was 13 minutes (9.3 minute miles); second was 12:40 (9:00 even).
Diet: Bowl of Special K with milk: 150 cal
OJ: 200 cal
Lunch: Pork sandwich: about 300 cal
Root beer: 200 cal
Dinner: Beef stroganoff: 400 cal
Snack: Smoothie: 300 cal
Total: 1550 cal
I didn't get anything done yesterday - daughter needed help with spanish and algebra right as I was about to head to gym.
Today, I focused on compound movements of triceps and biceps to exhaustion:
5, 5, 10 reps bench press 155#
5 reps 185#, 5 reps 205#, 5 reps 225# smith machine bench press
3 x 10 reps dips
5, 5, 5 pullups - parallel bars
5 x 10 reps hack squats
30 minutes on stationary bike level 12 out of 25, maintaining 130 bpm hr
Diet today:
No breakfast
Chicken sween onion Subway 6": 370 cal
Drink: 220 cal
Livesaver gummies 520 cal (guilty pleasure)
2 Peanut butter sandwiches: 600 cal
1 honey sandwich: 300 cal
Mashed potatoes & gravy: 250 cal
Total: 2300 calories
Today, I focused on compound movements of triceps and biceps to exhaustion:
5, 5, 10 reps bench press 155#
5 reps 185#, 5 reps 205#, 5 reps 225# smith machine bench press
3 x 10 reps dips
5, 5, 5 pullups - parallel bars
5 x 10 reps hack squats
30 minutes on stationary bike level 12 out of 25, maintaining 130 bpm hr
Diet today:
No breakfast
Chicken sween onion Subway 6": 370 cal
Drink: 220 cal
Livesaver gummies 520 cal (guilty pleasure)
2 Peanut butter sandwiches: 600 cal
1 honey sandwich: 300 cal
Mashed potatoes & gravy: 250 cal
Total: 2300 calories
Had to work yesterday and then slept to catch up on my sleep from this long work week. Rode 12 miles as a tune-up before relaxing for the evening and watching the Gators get spanked by the Auburn Tigers.
I was planning on going on a 58 mile group ride, but the organization's web page was not correct because there was no one at the meeting place! So, I rode 28 miles by myself, averaging 18.2 mph. Then, I went ot the gym and worked upper body:
Alternated bench press 155# 5x with 205# smith machine 6x. Did 3 times. I am pleased with my smith machine progress, but my bench press technique continues to suck - wobbling fore and aft and side to side, right arm goes up before left arm. Ugh. Hopefully, as I continue to work the bench press those stabilizer muscles will eventually catch up with the pecs and triceps.
Alternated lat pull downs with hands supine and pronated. 10 reps each, 3 sets each.
Cable rows 3 x 10 reps
3 x 5 reps of pullups, parallel bars
Rode son's mountain bike around neighborhood with wifey for 5 miles.
Diet:
bowl of shredded wheat with milk: 300 cals
2 soft boiled eggs with yolks: 160 cal
2 peanut butter sandwiches: 600 cal
1 honey sandwich: 300 cal.
10 hot tamales (hard to lay off those suckers): 100 cal
2 pears: 50 cal
1 kiwi fruit: ?
Total: 1500 cal.
Was a good day for diet and exercise. Burned a lot of exercise cals, probably 1200+ over bmr, and wasn't hungry. Why can't I do
this everyday?
I'm going to the gym tomorrow AM and work lower body, hack squats and calf raises, and ride afterwards. On Wednesday, I'm going to ride 52 miles. Then, I'll lay off the lower body stuff on Thursday and Friday so that Flyinfree can kill me on Saturday on our 56 mile ride.
I was planning on going on a 58 mile group ride, but the organization's web page was not correct because there was no one at the meeting place! So, I rode 28 miles by myself, averaging 18.2 mph. Then, I went ot the gym and worked upper body:
Alternated bench press 155# 5x with 205# smith machine 6x. Did 3 times. I am pleased with my smith machine progress, but my bench press technique continues to suck - wobbling fore and aft and side to side, right arm goes up before left arm. Ugh. Hopefully, as I continue to work the bench press those stabilizer muscles will eventually catch up with the pecs and triceps.
Alternated lat pull downs with hands supine and pronated. 10 reps each, 3 sets each.
Cable rows 3 x 10 reps
3 x 5 reps of pullups, parallel bars
Rode son's mountain bike around neighborhood with wifey for 5 miles.
Diet:
bowl of shredded wheat with milk: 300 cals
2 soft boiled eggs with yolks: 160 cal
2 peanut butter sandwiches: 600 cal
1 honey sandwich: 300 cal.
10 hot tamales (hard to lay off those suckers): 100 cal
2 pears: 50 cal
1 kiwi fruit: ?
Total: 1500 cal.
Was a good day for diet and exercise. Burned a lot of exercise cals, probably 1200+ over bmr, and wasn't hungry. Why can't I do
this everyday?
I'm going to the gym tomorrow AM and work lower body, hack squats and calf raises, and ride afterwards. On Wednesday, I'm going to ride 52 miles. Then, I'll lay off the lower body stuff on Thursday and Friday so that Flyinfree can kill me on Saturday on our 56 mile ride.
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Motivation can be by inspiration or desperation.
My Inspiration: Hanging with a world-class athlete like Flyinfree for 56 miles! My Desperation: Knowing that if I don't prepare, the flyin' fanatic will drop me like third period french in the first mile! So......
After a day of working on one of the rental houses (removing a hot water heater, hauling off an old washer and dryer, and loading up about 1500# of rocks and debris from the yard) I headed to the gym. I laid off the upper body stuff because I was soooooooooooooooo sore this morning - partly from working out the day before and partly because this body was born when Ike was pres ident and there were 49 states!
I did 1 hour on the stationary cycle (level 12 out of 25 for 30 minutes and 13 out of 25 for the other 30). Heart rate stayed over 120 and was generally 125 - 132.
Afterwards, I did 10 sets of 10 reps on the hack squat weight machine. I had never done more than 5 sets previously at that weight and certainly not after cycling for an hour. That will be my new personal benchmark that I will have to equal - or surpass - from here on regardless of how dog tired I am in the future. Last year at this time and earlier this year, both before and after my angioplasty, I would have needed at least 3 minutes of rest between sets. I have cut that down to 1 - 1.5 minutes. I am still winded after 10 reps - otherwise I would increase the weights or resistance so that 10 reps kicks my butt - but am pleased with my progress in regaining my breath after getting winded.
I called Glenn "the Animal" and have set up a Wednesday ride of 52 miles. That will be my last lower body workout before my date with destiny on Saturday with Flyinfree!
For diet today, I ate fairly clean except for about 10 hot tamales. Probably about 2000 calories. Nothing particularly notable.
My Inspiration: Hanging with a world-class athlete like Flyinfree for 56 miles! My Desperation: Knowing that if I don't prepare, the flyin' fanatic will drop me like third period french in the first mile! So......
After a day of working on one of the rental houses (removing a hot water heater, hauling off an old washer and dryer, and loading up about 1500# of rocks and debris from the yard) I headed to the gym. I laid off the upper body stuff because I was soooooooooooooooo sore this morning - partly from working out the day before and partly because this body was born when Ike was pres ident and there were 49 states!
I did 1 hour on the stationary cycle (level 12 out of 25 for 30 minutes and 13 out of 25 for the other 30). Heart rate stayed over 120 and was generally 125 - 132.
Afterwards, I did 10 sets of 10 reps on the hack squat weight machine. I had never done more than 5 sets previously at that weight and certainly not after cycling for an hour. That will be my new personal benchmark that I will have to equal - or surpass - from here on regardless of how dog tired I am in the future. Last year at this time and earlier this year, both before and after my angioplasty, I would have needed at least 3 minutes of rest between sets. I have cut that down to 1 - 1.5 minutes. I am still winded after 10 reps - otherwise I would increase the weights or resistance so that 10 reps kicks my butt - but am pleased with my progress in regaining my breath after getting winded.
I called Glenn "the Animal" and have set up a Wednesday ride of 52 miles. That will be my last lower body workout before my date with destiny on Saturday with Flyinfree!
For diet today, I ate fairly clean except for about 10 hot tamales. Probably about 2000 calories. Nothing particularly notable.