Getting there, I will get there....

flyinfree · Sep 17, 2007

that is a lot of work to get done in 45 minutes. your cardio is getting worked to huh?

hey- you know those roadies with the Tri-bikes, aerobars, fancy helmets and all that? screw'em!! you ride your ride brother!! and 31 miles is a big ride for anybody. At an average speed of 15 (which is pretty fast) it takes 2 hours.

how many peeps work out 2 hour stretches?? not many!!

my point??

you are intense dude!! INTENSE! honored to have your attention at times.

we must meet at som point along this great path we are on. We can go do your ride route and i will kick peeps over and you can apologize!!! heehe

FF

CBWill · Sep 18, 2007

flyinfree said:
that is a lot of work to get done in 45 minutes. your cardio is getting worked to huh?

It is nice working out at home no waiting? I do work up a good sweat..

flyinfree said:
hey- you know those roadies with the Tri-bikes, aerobars, fancy helmets and all that? screw'em!! you ride your ride brother!! and 31 miles is a big ride for anybody. At an average speed of 15 (which is pretty fast) it takes 2 hours.

how many peeps work out 2 hour stretches?? not many!!

my point??

you are intense dude!! INTENSE! honored to have your attention at times.

Thanks FF

flyinfree said:
we must meet at some point along this great path we are on. We can go do your ride route and i will kick peeps over and you can apologize!!! heehe

FF

Well I plan on coming out Oct 20 and catch some of the race and also take a bunch of photos.

Once I get my cycle legs and lungs back up to speed I think I might make a trip over to the Gen. James A. Van Fleet State Trail (58 mile round trip)

by the way how is the new bike working for you?

Later

CBWill · Sep 18, 2007

9-17-07 diet

7:00am
1 mile walk (00:16:06)

8:00am
1 whole egg boiled
2 egg whites, boiled
1 apple
6 dried plums
312 calories

10:00am
Protein shake
(yogurt, whey, silk and flax seed)
458 calories

11:00am
Nat. PB sandwich
400 calories

12:00pm
2 mile walk (00:31:50)

12:45pm
Pita pocket, chicken
140 calories

2:30pm
1 cup of 2% cottage cheese
164 calories

3:45pm
Protein shake
120 calories

6:00pm
1.4 mile walk w/my dogs

7:25pm
Spaghetti (whole grain)
Sauce with r/g peppers, onion, Chicken saus. and veg meatballs
375 calories

Later tonight
8:30pm
Protein shake (dbl, h20)
240 calories

Total calories 2209

Fat grams = 55 = 495 calories = 23%
Carbs. Grams = 234 = 787 calories = 37%
Protein Grams = 210 = 840 calories = 40%

CBWill · Sep 19, 2007

Week Seven, Day Two 9-19-07

Deadlift/Shrug
1x10x144
1x10x154
1x10x164

21's
3x20 db

Military Press
3x10x85

Calf Raises
3x15x106

Lateral Raises
3x10x13

Front Raises
3x10x13

Heavy Handle DB Kickback
3x10x20

Ab Wheel
3x10

Duration 45 min.

at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
2x10
1x7

This afternoon
Hanging Leg Raises
1x10

Inclined Pull up
1x10

then the rain chased me inside

CBWill · Sep 20, 2007

9-19-07 diet

5:55am
Protein shake (dbl,h2o)
240 calories

7:35am
Mixed grain hot cereal, silk and flax seed
310 calories

8:30am
5 dried plums
3 egg whites, boiled
149 calories

10:00am
Popcorn (light butter)
105 calories

12:10pm
Turkey sandwich
Stoned wheat thins w/nat pb
621 calories

6:00pm
Chicken breast
Black bean soup on brown rice
311 calories

Total calories 1736

Fat grams = 46 = 416 calories = 25%
Carbs. Grams = 200 = 665 calories = 40%
Protein Grams = 145 = 580 calories = 35%

Chillen · Sep 20, 2007

You are definately the Quiet Riot in your Diet, CBWill.

Good work........

CBWill · Sep 21, 2007

9-20-07 diet

7:50am
1 whole egg, boiled
2 egg whites, boiled
8 dried plums
271 calories

9:15am
Protein shake (dbl, 1/2 silk, ½ h2o)
320 calories

10:00am
1 apple
1 banana
191 calories

12:15pm
2 chicken salad pita pockets
Fat free yogurt w/1 tbsp flax seed
521 calories

2:10pm
1 mango
135 calories

5:30pm
Spaghetti (whole grain)
Sauce with r/g peppers, on. Chicken saus. And veg meatballs
375 calories

Later this evening
8:45pm
Protein shake (dbl, h2o)
240 calories

Total calories 2052

Fat grams = 34 = 308 calories = 16%
Carbs. Grams = 263 = 898 calories = 46%
Protein Grams = 189 = 757 calories = 39%

CBWill · Sep 21, 2007

Week Seven, Day Three 9-21-07

Squats
1x10x144
1x10x154
1x10x164

Side Bends
3x12x55

Bench Press (flat)
1x10x114
1x10x124
1x9x134

Bent Over Row
3x10x55 db

Lying Row
3x10x35 db

Rope Pull Down
3x10x70

Face Pull
3x10x70

duration 42 min.

at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
3x10

This afternoon
Hanging Leg Raises
3x10

Behind The Back Dips
3x10

Inclined Pull Up
3x10

Farmers Walk (aprox 200 yds ea)
3x

CBWill · Sep 22, 2007

9-21-07 diet

4:30am
1 banana
109 calories

5:45am
Protein shake (dbl, h2o)
240 calories

7:20am
1 mile walk (0:15:45)

8:00am
3 egg whites boiled
1 apple
Dried plums
294 calories

10:00am
Popcorn
105 calories

11:10pm
1 banana
½ serving almonds, jalapeno smokehouse
194 calories

12:45pm
1 mile walk (0:15:56)

12:55pm
Ham and Turkey Pita
140 calories

1:30pm
Mixed vegs
90 calories

6:50pm
Ground beef, lean
316 calories

later
8:30pm
Protein shake
240 calories

Total calories 1728

Fat grams = 46 = 411 calories = 24%
Carbs. Grams = 181 = 611 calories = 37%
Protein Grams = 161 = 643 calories = 39%

CBWill · Sep 22, 2007

Start of week eight 9-22-07

weight 198.00

20 mile bike ride (1:43).
A slower ride today, a buddy wanted to come along which is cool.
He had bad week and needed to get out.

I plan on doing the 31 miler tomorrow morning..

CBWill · Sep 23, 2007

9-23-07

31.1 mile bike ride (paved trail)
1:56:32

felt good, but I was starving when I made it home......
Time for some chow

CBWill · Sep 24, 2007

Week Eight, Day One 9-24-07

felt really blah

Squat
1x10x124
1x10x134
1x10x144

Side Bends
3x15x53

Bench Press (flat) and flat really describes these today
3x10x114

Hammer Curls
3x10x33

Tricep Extensions
3x10x53

Seated Cable Row
3x10x140

Back Extension
3x10 bw

Heavy Handle DB Kickback
3x10x20

Duration 46 min.

After work

Incline Pull-Up
3x10 bw

Behind The Back Dips
3x10 bw

Lat Pull Down
3x10x110

Farmers Walk (approx 200 yds ea)
3x35 ea arm

Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
3x10

CBWill · Sep 25, 2007

9-24-07 diet

4:55am
1 banana
93 calories

6:00am
Protein shake (dbl, h2o)
240 calories

7:25am
1 mile walk (0:15:45)

8:00am
3 egg whites boiled
1 apple
5 Dried plums
230 calories

10:00am
Popcorn
105 calories

11:00am
Yogurt
2 tbsp flax seed
258 calories

12:00pm
Had lunch out
??? Calories

12:30pm
2 miles walk (0:31:24)

2:45pm
Protein shake (silk light, 1 tbsp nat. PB)
300 calories

7:30pm
Chicken breast
Cottage cheese
250 calories

CBWill · Sep 26, 2007

9-25-07 diet

5:45am
All whites-liquid egg whites
120 calories

7:00am
10 dried plums
201 calories

7:25am
1 mile walk (0:16:20)

8:30am
Yogurt (fat free)
2 tbsp flax seed
258 calories

9:00am
1 apple
81 calories

9:45pm
Almonds, jalapeno smokehouse
170 calories

11:05pm
Popcorn
158 calories

12:10pm
2 mile walk (0:31:58)

12:50pm
Ham and turkey pita
140 calories

1:10pm
Protein shake (dbl)
240 calories

2:55pm
4 egg whites boiled
66 calories

5:30pm
Chicken breast
120 calories

7:45pm
Spaghetti w/meat sauce
370 calories

Later tonight
8:45pm
Protein shake
120 calories

Total calories 2044

Fat grams = 48 = 434 calories = 22%
Carbs. Grams = 225 = 752 calories = 39%
Protein Grams = 191 = 765 calories = 39%

g8r80 · Sep 26, 2007

Incredible details! And, obviously, very honest!

One recommendation is to start riding with a group. I ride with a group on Saturdays and on every other Wednesday.

CBWill · Sep 26, 2007

g8r80 said:
One recommendation is to start riding with a group. I ride with a group on Saturdays and on every other Wednesday.

Thanks g8r80.

I would, but I do not like to ride on the roads around here (Seminole Co.), the drivers around here suck and the group of riders I see around here piss me off as a driver, as they ignore traffic laws and such.

And riding in a group does not really work on the local rails to trails.

When I ride off rode (has not been in a while) I ride with a group.

CBWill · Sep 26, 2007

Week Eight, Day Two

Deadlift/Shrug
1x10x144
1x10x154
1x10x164

21's
3x20 ea arm

Military Press
3x10x85

Calf Raises
3x15x106

Lateral Raises
3x10x13
Front Raises
3x10x13

Heavy Handle DB Kickback
3x10x20
Ab Wheel
3x10

Duration 40 min.

at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
3x10

After work

Hanging Leg Raises
3x10 bw

Incline Pull-Up
3x10 bw

Behind The Back Dips
3x10 bw

Lat Pull Down
3x10x110

CBWill · Sep 27, 2007

9-26-07 diet

4:30am
1 banana
93 calories

5:50am
Protein Shake (dbl,h20)
240 calories

7:30am
1 mile walk (0:16:01)

7:50am
Mixed grain (hot cereal)
Silk, flax seed, cin, raisins
388 calories

10:00am
Chicken breast
206 calories

12:45pm
Grilled chicken breast
Side salad, steamed veggies
235 calories

2:45pm
Spaghetti w/meat sauce
370 calories

7:40pm
Chicken breast
Quinoa w/Asparagus
278 calories

Total calories 1810

Fat grams = 42 = 375 calories = 21%
Carbs. Grams = 178 = 624 calories = 36%
Protein Grams = 190 = 761 calories = 43%

CBWill · Sep 28, 2007

9-27-07 diet

6:55am
10 dried plums
201 calories

7:10am
1 mile walk (0:15:56)

7:45am
5 egg whites, boiled
82 calories

8:45
1 apple
81 calories

9:30am
1 mango
Organic stoneground wheat crackers
205 calories

11:00am
Chicken breast
157 calories

12:00pm
2 mile walk (0:31:23)

12:45pm
Ham and turkey sandwich
Yogurt fat free
388 calories

3:00pm
Protein shake (dbl, 50% silk, 50% h2o)
320 calories

6:30pm
Spaghetti w/meat sauce and green pepper
380 calories

8:30pm
4 egg whites, boiled
Protein shake (h2o)
186 calories

Total calories 2000

Fat grams = 30 = 273 calories = 14%
Carbs. Grams = 252 = 882 calories = 46%
Protein Grams = 192 = 769 calories = 40%

CBWill · Sep 28, 2007

Week Eight, Day Three 9-28-07

Squat
1x10x124
1x10x134
1x10x144

Side Bends
3x15x53

Bench Press (flat)
1x10x114
1x10x119
1x10x124

Bent Over Row
3x10x55 db

Lying Row
3x10x35 db

Rope Pull Down
3x10x76

Face Pull
3x10x76

Heavy Handle DB Kickback
3x10x20

Hammer Curls I tossed this in because I still had some in me
3x10x33

Duration 47.5 min.

at work
Heavy Grip 100
3x10 (ea. hand)
3x10 upside down (ea. hand)

Heavy Grip 150
3x10

After work

Hanging Twisting Knee Raises
3x10

Behind The Back Dips
3x10 bw

Incline Pull-Up
3x10 bw

Farmers Walk (aprox 200 yds ea)
3x35 ea arm

Lat Pull Down
3x10x110