It took a little to get up this morning, but I managed to get in the gym on time. I didn't want to fall behind schedule again this week as I had last week with President's day. Got my 5 exercises for chest and my 2 exercises for my core.
I typically always do progressive or pyramid training for each exercise, but chose to hit some of the exercises repeating the same weight. Progressive resistance seems to work real well for building strength, but since that's not the mode I'm in, I thought I'd just max out rep-wise every set with the same weight. I still believe I'm achieving 100% intensity or close to it, so the muscles are getting worked.
I decided not to bring in my bike today, so elliptical for lunch training good enough.
Monday, February 28, 2011
Sunday, February 27, 2011
60 miler with the guys and 16 more with the lady
GPS stats: http://connect.garmin.com/activity/70535731 and http://connect.garmin.com/activity/70535719
The most tiring part of today's ride was just trying to stay warm. Cold weather was definitely the biggest challenge, especially in the first hour or so. Pace was not the usual BRCM pace, which was actually nice. We did go BRCM up the hills though, so that was fun.
For the 60 miler, I only went through 1 and 1/4 of my bottles. Maybe even not that much. I also went through 2 Honey Waffle Stingers (yum!) and 1 Honey stinger gel. I also had a small bold coffee at the Starbucks. That seemed to hold me over for today's ride.
Lisa's been wanting to ride with me for a while, so I took her out for a 16 miler (coffee at San Clemente and back) I was trying to provide her a good draft by sitting up right the whole time, and we got 17.5 mph average. She was doing real well when I'd hold us at 20-22 through some of the stretches, but she tired on the way back at Camino Capistrano. She did really well though considering she doesn't ride too much.
Since I've been wanting to do a minimum of 70 miles a weekend, today's rides met this quote. I hope next week is just as good. 2 weeks before Solvang!
I can't seem to get enough food, so I just dusted off a Met-Rx after having had dinner. Now I guess I just need to get to bed and hope I get enough sleep for tomorrow's workout. Now should I bring the bike in tomorrow? Hmmm.
The most tiring part of today's ride was just trying to stay warm. Cold weather was definitely the biggest challenge, especially in the first hour or so. Pace was not the usual BRCM pace, which was actually nice. We did go BRCM up the hills though, so that was fun.
For the 60 miler, I only went through 1 and 1/4 of my bottles. Maybe even not that much. I also went through 2 Honey Waffle Stingers (yum!) and 1 Honey stinger gel. I also had a small bold coffee at the Starbucks. That seemed to hold me over for today's ride.
Lisa's been wanting to ride with me for a while, so I took her out for a 16 miler (coffee at San Clemente and back) I was trying to provide her a good draft by sitting up right the whole time, and we got 17.5 mph average. She was doing real well when I'd hold us at 20-22 through some of the stretches, but she tired on the way back at Camino Capistrano. She did really well though considering she doesn't ride too much.
Since I've been wanting to do a minimum of 70 miles a weekend, today's rides met this quote. I hope next week is just as good. 2 weeks before Solvang!
I can't seem to get enough food, so I just dusted off a Met-Rx after having had dinner. Now I guess I just need to get to bed and hope I get enough sleep for tomorrow's workout. Now should I bring the bike in tomorrow? Hmmm.
Saturday, February 26, 2011
Rest Day and Cleat Adjustment
I got up kind of late and was contemplating a gym visit for some easy cardio, but decided against it in favor of running errands with the wife. I did have some pretty hearty meals in anticipation of a big ride tomorrow, but the starchy carbs are still very limited.
Legs are feeling pretty good, and knees feel about 95%. I got to sit on the trainer today and adjust my cleat position and it seemed to help a lot. I also spun for a little bit on both bikes on the trainer to ensure that the cleat position was good all around. Probably spun for about a total of 10-15 minutes only. Clipping in/out seems to be getting easier, so let's hope for a good time tomorrow.
Legs are feeling pretty good, and knees feel about 95%. I got to sit on the trainer today and adjust my cleat position and it seemed to help a lot. I also spun for a little bit on both bikes on the trainer to ensure that the cleat position was good all around. Probably spun for about a total of 10-15 minutes only. Clipping in/out seems to be getting easier, so let's hope for a good time tomorrow.
Friday, February 25, 2011
Arms and Rest Day
I was contemplating either doing my legs this morning or cardio, but after 4 straight days of cycling and with the back of my knees still hinting some discomfort, I decided to just work my arms out instead. I'll need to play around with the positioning of my cleats to see if I can alleviate this problem over the weekend, so I hope to be back on track next week.
For my arm workout, the emphasis today was on triceps where I did 3 exercises for it and only 2 for biceps. One of my concerns with doing a lot of reps with light weights is how it may cause soreness in the joints, so I was really focused on not perform full extensions (locking out) during the movements. It's tough to do when I using performing positive movements explosively though, but I managed.
Resting for lunch today since recruiter is taking some of our management team out. I already looked up what to eat so I can stay in line with my diet. I hope the Ahi is good. I just hope I can refrain from ordering a beer.
For my arm workout, the emphasis today was on triceps where I did 3 exercises for it and only 2 for biceps. One of my concerns with doing a lot of reps with light weights is how it may cause soreness in the joints, so I was really focused on not perform full extensions (locking out) during the movements. It's tough to do when I using performing positive movements explosively though, but I managed.
Resting for lunch today since recruiter is taking some of our management team out. I already looked up what to eat so I can stay in line with my diet. I hope the Ahi is good. I just hope I can refrain from ordering a beer.
Thursday, February 24, 2011
Shoulder, Cycling and Knee Problem
Typically, leg days follow my back days, but I was having some problems yesterday with a little discomfort in the back of left knee. I felt it first walking up stairs at home in the morning, and didn't feel it much after...until my first few downstrokes once on the bike. I almost decided not to ride, but after a few more, the pain went away and thus far hasn't been noticeable. I sat more forward on the seat the whole time yesterday, and this seemed to help.
I worked out shoulders this morning, and since I had to get back early, I banged it out with probably less than a minute rest between each set and exercise. I managed to get 5 exercises in with 20-50 reps and do my lower back and ab exercises as well.
We ride again today, so I hope knee holds up. Feels okay now.
I worked out shoulders this morning, and since I had to get back early, I banged it out with probably less than a minute rest between each set and exercise. I managed to get 5 exercises in with 20-50 reps and do my lower back and ab exercises as well.
We ride again today, so I hope knee holds up. Feels okay now.
Wednesday, February 23, 2011
Back and Bike Day
Made it to the gym this morning to get in my back workout. For some reason, I had a hard time in trying to get 100% intensity in my sets today. I tried drop sets, squeezing out extra reps, etc., and back still didn't ever feel worked. Nonetheless, I did what I could with 5 different exercises and some ab work this morning.
Yesterday's bike ride was pretty intense, but it was good to be able to hang on with the front group. More of the same today, and if Todd comes out, I'm betting we'll be doing some climbing. My legs feel a little better than yesterday though, so maybe I'll do better.
One thing to mention was that I only had broccoli for my carbs last night, but surprisingly, I didn't feel too hungry this morning. I may have to eat more tonight for tomorrow's ride as I'm pretty sure I'll bottom out otherwise.
Yesterday's bike ride was pretty intense, but it was good to be able to hang on with the front group. More of the same today, and if Todd comes out, I'm betting we'll be doing some climbing. My legs feel a little better than yesterday though, so maybe I'll do better.
One thing to mention was that I only had broccoli for my carbs last night, but surprisingly, I didn't feel too hungry this morning. I may have to eat more tonight for tomorrow's ride as I'm pretty sure I'll bottom out otherwise.
Tuesday, February 22, 2011
Chest and Cycling
I had a hard time getting up this morning since I was still tired from yesterday's ride. Legs are feeling a little tight, but I managed to get up and get in despite. I was a little timid walking around the gym, but luckily, it was chest day.
Today, my chest workout was as follows:
4 sets on the bench (pyramid)
3 sets pec deck (same weight - high rep)
4 sets machine decline press (3 to 4th set was a drop set)
3 sets machine incline press (increasing)
3 sets bottom cable crossovers (high rep)
I also did my lower back and abs.
Brought the bike in to get some pedaling in again, but not sure how legs will be. We'll see.
Today, my chest workout was as follows:
4 sets on the bench (pyramid)
3 sets pec deck (same weight - high rep)
4 sets machine decline press (3 to 4th set was a drop set)
3 sets machine incline press (increasing)
3 sets bottom cable crossovers (high rep)
I also did my lower back and abs.
Brought the bike in to get some pedaling in again, but not sure how legs will be. We'll see.
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