Yesterday's training, Today's Leg day and Lunch time cardio

Yesterday, I got caught up downloading some songs for my Ipod that I didn't get a chance to blog.  I did get a back workout in and the pace was elevated similar to how my chest day was on Monday...i.e. little rest between sets and exercises.  I was even able to squeeze in one additional exercise, plus I got my core training in as well.

My lunch ride yesterday was a good training ride with a pretty decent amount of elevation.  Shannon smoked all of us after one of the hills, but I can definitely live with that.  I did get a couple PRs, so there were instances I was pushing pretty hard.  I was surprised though that my left calf cramped on Bison since I hadn't ridden since Saturday and only did spin class on Monday.  I may be a little dehydrated, so I'll have to fix that. 

I normally don't do leg days with an event coming up on the weekend, but I decided to do so anyway today.  I did pull back some and only did one exercise for calves (albeit with 1 additional set) and 2 quad exercises (again with additional sets), but I skipped hamstrings since that's one of the prone areas for cramping where I wanted to give it rest.  I really hit a lot of reps on my quad exercises though, so let's see how that works for me.

For lunch, I'm going to try and hit a spin class at 1 PM but my schedule is jacked full of meetings today.  I may not get in a full hour, but I'll take what I can get. 

Chest and Spin Bike

It seems the time change brought out more people to the gym this morning.  Even the cold weather (43 degrees) didn't keep me from going, but I did double up on sweaters so my warm-up won't take as long.  I did feel a bit more energy given that it was slightly later according to my bio clock. 

For today's chest workout, I mentioned yesterday how I was going to try and add a little more intensity, so what I did was limit my rest time in between each set.  This allowed me to actually perform 6 different exercises today for pecs whereas I typically only get in 5.  The last exercise was just 3 sets of push ups to failure.  Pecs are worked.  I also got my core training in, so I got it all done and within the same time frame.

For today's cardio, it'll be back to the spin bike.  I don't recall if Madison is having a spin class today or not, but if she does I'm in for sure.  Otherwise, I'll do my own thing and try to get a good sweat going. 

Training/Diet reset

After yesterday's big ride, which is unusual since I typically ride Sundays, I opted to rest today and prepare for another training/diet reset.  Thus, I relaxed my diet today as well and hope to dial it up a notch on both starting tomorrow.  Training-wise, it'll be tough so I'll have to see how but diet-wise,  have some ideas I want to try.

I still plan on hitting Met-Rx 4x a day, but I do plan on adding Fridays for a full 4 serving.  Typically, I have a normal dinner on Friday night, but I'll see how going to a 4x on Friday helps.  I also may revert to Met-Rx for dinner on Sundays as well.  If I start to feel weak as a result, I may opt to purchase some good quality whey protein to add to my Met-Rx to prevent any muscle loss.  I will also probably try to drink more water to purify my system more like I used to, which should also help keep me hydrated for my rides. 

As for training, I'm sold on spin bikes, so this will be a regular aspect of my cycling training.  MWF will be spin bike/class with T/Th actual cycling days.  I may swap on some weeks depending on how I feel, but the spin bike is really helping a lot as far as being able to establish different rhythms for climbing and for sprinting.  Awesome core workout as well.  I may do a super light cardio Saturday morning as well, but I'll have to play it by ear depending on how the change to my diet affects me. 

As far as the weight training goes, I don't really see too much changing here.  It's pretty intense as it is and the light weight, high tempo training has still allowed me to hold onto a lot of muscle.  In some cases, I think I actually still stimulate growth based on some of the intensity levels I reach, but I'm not sure if that helps my cycling goal.  I'll keep adjusting as necessary depending on how things go.

Intensity for Arms and Today's Cardio

I had a good workout in the gym this morning on my arms, and had a really good pump both with my biceps and triceps.  I would rate the intensity level today as 10/10 since I pushed through even times when I thought I had no more.  Both muscle groups were almost locking up after each set, so they were pretty worked.  I think I was motivated today with thoughts of cycling and how important it is to push through pain. 

For lunch training, I plan on doing an easy spin on the spin bike.  I will have to take it easy if I end up going out tomorrow with the guys, but nothing is set in stone yet.  Better be safe than sorry. 

Shoulder day and Today's Cycling Route

It was a 9/10 day as far as shoulder workouts are concerned where there seemed to be a little room to have had it more intense.  Every morning when I get to the gym, I focus on things that fire me up where this morning was no different.  The problem, however, is that trying to light them up is hindered by how friggin' cold it is in the morning.  I still got a good sweat going, but nothing like the previous weeks.  5 exercises completed for shoulders, and some core training performed as well.

My legs feel better this morning despite yesterday's spin class, so I'm looking forward to a good lunch outing today...I hope.   Since the weather looks like it's taking a turn for the worse starting tonight and possibly through the weekend, I'm going to have to get my money's worth training-wise today. 

Recovery, Light Legs and Spin Class

I know full well that muscles need time to recover, and legs are no different.  Although Sunday's ride took it's toll on Sunday, I didn't feel too bad Monday so I pushed probably a little harder than I should when I rode the spin bike with Seon.  Yesterday morning when I got to work, I did feel the two days of training on the legs and knew our lunch ride was going to be a challenge.  I did better than I expected despite feeling like crap once we hit the bike trail, but mostly I think it was a matter of will vs. capability.  Plus, with all the guys that came out, that helped give me more motivation to push. 

Now with 3 days in a row of trashing my legs, I woke up this morning and they were definitely not recovered enough for a good thrashing at the gym.  I contemplated not going, but instead I opted to keep it light and take it easy.  I know.  I know.  I still blew out my calves since they weren't feeling too bad, but I limited the exercises for my hamstring and my quads to just one each.  Now while that doesn't sound bad, I still drove up the intensity based on the rep range I was hitting on every set with the lighter weight.  Walking down the stairs after was tough even after this limited training.

For lunch, I plan on joining the spin class and I will definitely try to tone it down.  I don't think I have a choice.  I'll need to check the aggro in at the door.

Diet Detour, Back Day and Lunch Ride

Since the kids were out with friends trick or treating, I went out to dinner with Lisa in lieu of having my typical Met-Rx.  We had sushi, chicken teriyaki, and tempura; plus I had a light Kirin beer.  On top of this, the kids brought home a lot of Halloween candy so I had to be a responsible dad and sampled some.  HA HA.  It really is a slippery slope once I cross the line, but that should be it for this week.  I'll be making it up diet-wise come Friday. 

I got a good back workout this morning.  I found a v-bar that they haven't had around for a while, so I actually used it for 2 different exercises.  I kept it light and found that listening to the music I spin to helped motivate me by reminding me how I need to keep pushing to improve.  I also got my core training in this morning.

For lunch, I don't really know what route to take, so I'll see if anyone has any suggestions.  In any case, I'll be all in regardless of what anyone suggests.  I need to work off some sushi!