Getting there, I will get there....

9-28-07 diet

5:40am
1 banana
93 calories

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

7:10am
6 dried plums
120 calories

7:20
1 mile walk (0:15:40)

7:45am
5 egg whites boiled
82 calories

10:15 am
1 mango
135 calories

11:15am
Popcorn
158 calories

12:00pm
2 mile walk (0:30:51)

12:40pm
Chicken breast
Quinoa w/Asparagus
278 calories

1:45pm
1 egg whole, boiled
2 egg whites, boiled
110 calories

5:35pm
1.4 mile walk w/my dogs

6:40pm
Spaghetti w/meat sauce and green pepper
Steamed asparagus and mushrooms
468 calories

Later tonight
8:45pm
Protein shake (h20
120 calories


Total calories 1804

Fat grams = 31 = 283 calories = 16%
Carbs. Grams = 222 = 770 calories = 44%
Protein Grams = 174 = 694 calories = 40%
 
Start of Week Nine

Weigh in 195.6

Went on 22.73 mile bike ride (1:29:06).

I had planned on doing the 31 miler but I did not have it in me. I think I need to plan on doing my longer/harder ride on Sunday’s. I think I feel stronger then as I workout on Friday’s and just do not seem to have what I need for a Sat. long ride. Also might be because have cut my calorie intake :)…..

For poops and giggles I did a post ride weigh in 194.8 lbs.

I also used the fat % thing on my scale (I know these are not accurate, it was just to see).
According to the scale not only have I dropped 10 +/- lbs, my fat % also dropped from 30 + % to 27%. (according to the scale).
 
Week Nine, Day One

Squat
1x10x124
1x10x134
1x10x144

Side Bends
3x15x53

Bench Press (flat)
3x10x114

Hammer Curls
3x10x33

Tricep Extensions
3x10x53

Seated Cable Row
3x10x140

Back Extension
3x10 bw

Heavy Handle DB Kickback
3x10x20

Duration 37 min.
 
No problems here Chillen
Thanks

Week Nine, Day Two

Deadlift/Shrug
1x10x124
1x10x134
1x10x144

21's
3x20 ea arm

Military Press
3x10x75

Calf Raises
3x15x106

Lateral Raises
3x10x13
Front Raises
3x10x13

Heavy Handle DB Kickback
3x10x20
Ab Wheel
3x10

Duration 37 min.

after work
Hanging Leg Raises
3x10

Incline Pull-Up
3x10

Behind The Back Dips
3x10

Lat. Pull Down
3x10x120

Chin ups these and pull ups are what I am going to work on
1x4
2x2
 
Last edited:
Well I have let my diet post fall behind, the diet this week has been very sad, and today was no diff. Eating way to much crap this week, pizza, American/Chinese, and general crap.
Even to many chickens in a bottle.

I will pay for it this weekend, plan on getting some riding in and am play paintball Sunday afternoon for 4 hours,

I need to improve starting tomorrow,
 
Week Nine, Day Three

Squat
1x10x114
1x10x124
1x10x134

Side Bends
3x15x53

Bench Press (flat)
3x10x114

Bent Over Row
3x10x55 db

Lying Row
3x10x35 db

Rope Pull Down
3x10x70

Face Pull
3x10x70

Duration 33 min.
 
CCR said:
Hey CB, I noticed a few lifts getting lighter (squats, rope pull down), any reason for that?
Click to expand...

I'm not sure what it is.
I have not had the energy of late (squats, deadlift, bench press and mil. press), I think it might be because of lower calorie intake

After this past week of eating like crap, I plan to really focus on my diet more and also work on my workout schedule.

But I can now do some pull ups and chin ups, which is cool

(on the rope pull down this morning, my left elbow was hurting some so I drop the weight a little and it felt much better)
 
Well it has been a while since I posted in my workout log.

I really have not done to much the past five, just some body weight workouts.
I have put on some weight (back up to 210). I had some physical issues (knee was toast) and some other issues.

Last weekend I pulled out the road bike and cranked out 21 miles, felt good (14.2 mph avg.). I also went out this morning for a 20 mile ride, it was more of challenge this morning as we have a nice breeze blowing this morning (20-30 mph, 32-48 kph) but sill maintained a 14.2 mph avg.

I am trying to get some saddle time in for next weekend, I am going to the Fat Tire Festival at Santos http://omba.org/ the Sat. ride for me will be around 26 miles off rode plus some riding Friday.

My overall goals are to work my way to where I was 5 months ago (189 lbs) and to get a lot more saddle time in.

As for saddle time, I have ordered what I think will be an improvement in my road ride. I currently ride a 22 year old Trek 400 Elance, it is still in great shape but I wanted something a little nicer. So I have ordered a new bike;

Mondial_silv_lg.jpg


2008 Tommaso Mondial

The wheel set is not great (better then what I have now) but the other components are nice.

So I better get back at it or I will never get there…
 
So you fell off the saddle - okay. That you are getting back on - fantastic;)

BTW, that is a sweet looking bike for that price. I'm getting tell Sparrow about that one.

R
 
I put in another 20 miles today.
2 or 3 more rides and joyous saddle sores should be gone :azzangel:

can't wait for the new ride
 
Had a great bike ride this evening after work.

14.86 miles an avg. speed of 15.5 mph. (not up to the standard of g8r80 and ff, but I'm stoked)

Would have gone longer but I don't have lights.
 
Last edited:
Well I got some riding in this past weekend. Local bike club (Ocala Mountain Bike Assoc.) had their second annual Spring Break Fat Tire Festival. Good crowd of about 300 people.

I rode some Friday (8 miles of single track), rained the whole time and an avg. temp of the high fifties.

Saturday’s ride was much better, 23 miles of single track and no rain.

I will say off rode riding is very different than riding a rode bike on pavement.
20 miles of trails feels like 40 plus miles of pavement if no not more.
 
you betcha it is. Are the Ocala trails full of roots and such? what is the terraine like? Maybe we can hook up and ride. My son TJ is also very athletic and we love Mountain biking.

do they rate the trails, you know blue, black, diamond and such?
 
p.s. make sure your road bike is adjusted away from the knee. I have been learning lots about all that. do you ride the lower handles alot? tri-bars?

sure glad to see you back.
Sweat Daily!
FF
 
flyinfree said:
you betcha it is. Are the Ocala trails full of roots and such? what is the terraine like? Maybe we can hook up and ride. My son TJ is also very athletic and we love Mountain biking.

do they rate the trails, you know blue, black, diamond and such?
Click to expand...

The trails have three ratings yellow(easy), blue (intermediate) and red (difficult).

I personally do not do the red trails, I stick with the yellow which are fast single track and the blue's which have some harder stuff.

There is also a free ride area which is restricted for insurance reasons (some very sick drops)

here is the link to their home page

there is also an (about 42 miles round trip).

The trails have roots, rocks, logs, snakes, etc....

There is also a campground.

Let me know if you and son ever want to come up to there I would be glad to come up also.
 
flyinfree said:
p.s. make sure your road bike is adjusted away from the knee. I have been learning lots about all that. do you ride the lower handles alot? tri-bars?

sure glad to see you back.
Sweat Daily!
FF
Click to expand...

actually riding does not bother my knee, walking and running kill me. I usually drop to lower handles when I hit a head wind. I really need to get my core back into better shape. I really felt it this past weekend. Need those stomach muscle to be stronger :eek:

What does adjust away from the knee entail?

glad to be back, and have a lot of work ahead for me...
 
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