Good luck on the 1lb, EP. That's awesome!

As for the rabbit, I suspect he's not dead. Just balder, if he did indeed get shaved by the spokes…

Saturday - 19mi mountain bike ride on 50 Year trail. Tonight was supposed to be a moonlit meander with my mountain bike club, but I missed the start and it was a ride I don't know so there wasn't the option to play catch-up either. So I went and did a little ride of my own. Almost hit about 30 kangaroo rats, but they're too small and waaay too cute to be mad at.

(Not my picture but how could you stay mad at this?)

Awwwwww!

Surfed for the last hour of daylight, under a full moon with my eldest son for company. Small waves but we pushed each other harder and caught a hat full. Happy sunset vibe

Sunday - 39mi road ride. Hurt like hell for no particular reason. Brought my grand total for the week to 165mi. Think I may have overdone it slightly…

165m is impressive dood. I did 70m a few weeks ago and thought it was cool!

OK, back to rehab in the gym, after straining my old duff knee again. Actually felt good to feel the vibe of all those bodies working out and sweating hard. A gentle session for me:

3 x 30 toe curls @ 14kg
15 mins cross trainer
3 x 10 curls @ 7kg
15 mins bike
10 mins cross traniner = 430 kcals
10 mins jacuzzi
10 mins steam room

Tuesday - 39mi road ride. Definitely need to do something about my foot position now I'm doing more miles. It is not optimal. I've irritated the achilles tendon in my right foot quite a bit.

Bic, road riding is sooo different from mountain biking though! 39mi only takes a little over 2 hours on a road bike (with fairly level roads and minimal stop lights) whereas the same 2 hours would probably only get you about 20 miles max trail riding! I think my buddy used to do 400 mile weeks pretty frequently when he was working on endurance!

Back to the gym today. I wish I could have taken pic, this place is crazy. Three giant rooms, two stories each. 9 flat benches, thee inclines, 2 declines, 3 squat racks, 2 smith racks, and 2 weird combinations of the two, where you are connected to the rack like on a smith but able to move freely like a squat rack. Tons of other gear and more cardio stuff than I could count. All the cardio stuff has a touchscreen with full internet and cable tv on it. Not sure if that is really needed but it is a distraction I suppose. I can sit there watching youtube videos while I bike. I got my bike workout cut short, they had to reboot the bicycle.... Yeah.

Spent most of the time walking around getting used to it. Did some wide pull downs, cable rows, curls, and bike. Going back tonight for a bit.

Finally.

Squats

Trainees 225x5, 230x4, 235x3, 240x2, 255x1. The 240 and 255 are PRs. Finally got the trainees over 250. Pretty neat!

But almost nearly as fun were mine:

305x5, 325x4, 350x3, 360x2, 405x1.
Body weight this morning was 198 or so.

I'm pretty sure I first squatted 375 in '03 or so. Leg pressed over 1,000 during that same time period. Also squatted 375 in....mid\late '09, but wobbled a bit coming up so didn't figure I should keep pushing. In either case while I think I might have been strong enough to do this several years ago I only actually demonstrated this yesterday. 405 btw is 4 45lb weights per side (why they are 45lbs I don't know but it's a standard size) and also 2x my body weight. Both are pleasing. Hit a new level of "I'm pushing as hard as I possible can and moving verrrrrrry slooooowly" kinda feeling on the 405. Next 425 since it's a mere 5% increase. ; ) Probably in November or December some time I'm guessing, based on ideas I have to the training cycle.

Bench:
Trainees: 135x5, 145x4, 155x3, 170x2, 185x1/xf,xf, PR for trainee 1, trainee 2 had already done 185 but failed on two attempts yesterday. I blame poor mental state due to personal reasons.

Me: 205x5, 215x4, 225x3,240x2, 255x1. Which is somewhat betterish feeling than of late. I think it's been related to symmetry corrections in my form or something. Felt different last night.



Rows:
Trainees:
1) 135x5,x5,x6
2) 135x3,x4,x4
Me: 135x10x3

So, PR for me, two PRs for Trainee 1 and a PR for Trainee 2. Pretty good session.

Judo later. Skipped Monday but got some paintball in over the weekend which must count for something.

Back to the gym pretty serious yesterday and today.

I've been restarting slowly, afraid of injury after all the inactivity.

Iso shoulder press 110-10-4
Standing ez curl 75-7 75-6-2 75-5
Rear delt dumbbells 20-10-4
Side delt dumbbells 20-10-4
Dumbbell shrugs 100-10-2 100-6 100-4 (this is lighter than I am used to but it was my forearms that failed me here. I seem to have lost some strength there)
Front barbell raises 50-7-4
Then 20 mins on the bike.

Iso lateral bench press 110-10-3 110-8
Upright rows 40-15-4
Dumbbell inclines 50-8-4
Dumbbell flys 40-10-4
Hammer strength preachers 45-10-2 45-8-2
Triceps pulldowns 50-10-4

Saturday - 21mi road bike ride. My Achilles tendon has been giving more and more grief recently, so I finally sat down and changed my cleat position before the ride (sliding them back about 2-3mm).

Definitely felt like it helped, but also felt like I may have had less power on the ride. I've had both better and worse avg moving speeds on the ride, so I can't really say one way or the other though. Could have just been nasty winds?

Also, U of A is starting up again. Hard to maintain high speed through campus area with so much of the student body out in force show so much … healthy student body! o_O

I have finally crossed the 100 lbs lost mark! It took longer than I intended, but I finally crossed that line. Feels pretty good.

Had a decent pec workout tonight, with a tad of tricep and ab work thrown in. I ended up spending too much time gabbing with my workout partner, but still managed to put in some decent work.

He also managed to convince me to change my diet somewhat and see how it works for me. Upping the protein and reducing carbs. Gonna be tough, but gonna give it a shot. It's working like gangbusters, he's lost 51 lbs in 51 days! He micromanages that shit way more than I ever have, or likely will, but I'm gonna ball park it and see how it works.

Sunday - 23mi road bike ride. Started out to do the 39-er, but felt not-so-great by the midpoint so I wimped and headed back home a little early.

What was especially weird—for all my feeling like I was underperforming, turned out I had an 18mph moving avg, so actually cruising along pretty good. I think there is going to be a couple week acclimation period to the new pedal position for sure…

quote:

Originally posted by Evilpenguin9000:
I have finally crossed the 100 lbs lost mark! It took longer than I intended, but I finally crossed that line. Feels pretty good.
\

Awesome, EP! Very impressive! : )

quote:

Originally posted by Evilpenguin9000:
I have finally crossed the 100 lbs lost mark!

That's amazing! Good Job!

Today, hit the legs for this first time in I don't know how long. The temp space the gym was at was not very good for legs so I laid off it.

Leg press 180x10 270x10 360x8 450x6 540x4 180x10
Calf raises 90x10x4
then ten minutes on the bike.

Not a lot of work but it felt good and kept my heart rate elevated for close to 60 mins. Squats later this week.

Count me amongst the congratulatory, EP. Pretty amazing accomplishment!

Tuesday - 21mi road bike ride. New speed record for the Santa Cruz / Rillito bike path loop of 19.1mph avg moving speed, thanks to favorable tail winds!

Thanks for the well wishes. Still got at least 50lbs more to go. Maybe as much as 75.

Worked back and legs on Monday. Tried out the deadlift. Always been very concerned with that exercise in the past, but decided to have a go. Man that thing drains you, huh. Felt good tho. I'm sore as shit today. I need to do more with my legs. Tend to lean on cardio for those, but am gonna try to work more deadlifting and more squats into the rotation.

Hit the gym yesterday for a bit but after aboput 20 mins on the bike a buddy showed up so I went to work out with him. I quickly discovered that he was inexperienced with gyms since he is from Cameroon. After just 7 months in the US he is a good 50lbs heavier than when he arrived though and wants to lose the weight. I taught him a bit about proper form and breathing and walked him about the gym to show him the place. Totally wrecked my workout but he is a good guy and I want him to start off right. Unfortunately he is not able to work out with me much. Might take today off, my legs are killing me and most of the rest of me is sore to varying levels. Hit it again hard tomorrow.

Yeah, real good effort EP.

18 mile MTB ride on the road this afternoon. Lots of chafing so I'm a little uncomfortable tonight, but very healthily tired. Hope it was the start of a good months training, just as long as my knee holds out - everything crossed for a few Sept charity walks & cycle rides.

Using a 45 pound bar 10 reverse curls, ohp, thrusters, rows, rdl, curls, reverse grip ohp, front squat, reverse grip row,.rdl. 2:47.

Also tried 20\15\10\5\1 backtobacktoback reps of pushups\squats a couple weeks back. Just almost exactly under 2 minutes flat.

Last night.

squats 295 x 10, x 8, x 6.
Trainees 205 for same reps

Bench 205 x 9, x 7, x 5. Was 225 for full reps 7-1-11 or so.

Trainees 135 12/14, 9/10, 7/8.

Rows 135 x 15, 12, 9

Trainees 135 x 10/3, 8/3, 6/3, 3.

Trainees did great. Those are prior 5rm weighs for 10+ reps.


Judo later.

11 mile bike ride. It was nowt but OK