No gym this weekend, but stayed busy.
Took a long dog walk in the morning on Saturday then spent most of the day in the yard with a few visits to open houses in between (wasn’t the cleanest visitor). Ended up around with 14k+ steps and trash can full of weeds. I’m renting this place but the yard is driving me too crazy to leave shitty.
Did a 7.5 mile hike with ~1750 feet of elevation. First quarter of a mile was pretty flat then the next 2.75 were on a steady uphill, ended up at 1500’ of gain right at the 3 mile mark, so about a 9.5-10% grade. Was breathing hard and the legs were still tired from the previous few days but all things considered a pretty nice hike and a decent workout, quads got a bit of work on the way down too.
Planning on doing something longer and harder before May comes, maybe the Boulder Skyline Traverse which @QuadQueen rudely put into my brain.
For the unaware, it’s 16.6 miles, 5846 of elevation gain (5 peaks), and has an estimated time of 10hr 56 min. I promise I won’t be taking that long. Boulder Skyline Traverse, Colorado - 938 Reviews, Map | AllTrails
Hitting the gym once a script for work finishes, probably just do a light chest or shoulder day. Thinking of taking a bit of a deload, body is shifting towards creakiness.
8 Likes
Shoulders:
Face pulls (ex bar): 35, 50 2 x 10
Front ez raise: 25,30,35 x 10
Machine crunch: 65 x 10, 95, 110, 125, 140, 155, 170 x 15
Stairmaster: 30 min, 1354’
Shoulder felt kind of shit going into this and the front raises caused some pain and clicking so bailed on the rest of my shoulder work, not worth it. Might skip chest this week and hammer triceps instead.
Pushed the stairmaster a bit harder than I have been, got into a similar effort level as I had yesterday in the hiking incline, not sure there’s much better training for hiking than this, other than hiking itself lol
8 Likes
You will thank me later… maybe… lol
2 Likes
Tuesday/Wednesday were off, walked a lot did a bit of gardening.
Trying to stay on the deload train at least as far as weights go.
Thursday, Back:
DB curl: 20, 25, 30 x 10
BB row: 135 3 x 10
DB hammer curl: 20 2 x 12
Back extension: 3 x 10
Stairmaster: 500’ in 13:xx
Then at the end of my workday
Peloton: 90 min @ 154
Was in zone 2 except for the warmup, felt like a longgggggg time but pretty easy.
Will try to hit something later today, too.
7 Likes
Triceps/abs
Ez skull crusher: 30,50,70,90,90 x 10
Abflexor: 20,30,40,50,60 x 10
Side bends: 45 3 x 10
Ez cable push down: 40 x 10, 60 2 x 15
40 min incline and walking
6 Likes
Hitting back again today in an effort to actually do it right.
Back
Neural cable row: 160 2 x 10, 180 x 12
Straight arm pulldown: 35, 42.5, 50 x 10
Facepulls: same
Supinated pulldown: 90 x 10, 180 2 x 10
Machine row: 90, 180, 250, 250 x 10
Back extension: bw x 12, 35 3 x 8
Incline curl: 20, 25, 25 x 10
Stairmaster: 15 min 555’
Shoulder is still not where it needs to be but improving, I think, back work didn’t hurt it any further. Think I need to sort out the permaknot on my left side, will get the massage gun out and get my wife to blast me tonight.
6 Likes
Lazy Legs:
Adduction: 50, 70, 90 x 12
Abudction: ~same
Glute bridge: 90 x 10, 180 2 x 8
hamtractor single leg: 105, 135, 150 x 10
20 min incline walk.
Legs (mostly quads) were tired going into this, probably a combo of mediocre diet, extra walking/biking volume, and maybe even yardwork (squatting down to pull weeds). In any case, decided I wasn’t going to push it and just do the bare minimum in order to save the legs for more cardio work.
Afternoon:
60 min peloton @ 156
Class called for mostly zone 3 work but figured I’d take it easier and just coast in zone 2. Actually felt like zone 2 cardiovascularly, which is nice, probably getting closer to the FTP that this zone is based on. Legs were sore though, going to get a stretch in later.
4 Likes
Didn’t do anything besides working and yard work the last two days.
Shoulders:
Machine lateral: 110,130,150 x 12 (8+4 on last set)
Machine press: 105 8,8,14
Abflexor: 30,40,50 x 15
Stairmaster: 16 min, 670’
Wanted to go to the gym, got to the gym, wanted to leave the gym. Probably not enough work of any kind but hoping to get some more cardio in today
5 Likes
Back:
Supinated SA pulldown: 90 3 x 8
Incline curl: 15,20,25 x 6, 30 x 10
Db row: 55,70,85 x 6, 100 x 10
Hammer curl: 35 x 8, 40 x 8
Back extension: bw x 10, 25 2 x 12
Cable curl: 55 2 x 8
Cable row, neutral: 140, 180, 220 x 10
Incline walk: 25 min
6 Likes
@QuadQueen did it! Curse you!
Phone died going up Sanitas so I didn’t get all of the data but think I ended up going ~18 miles, about 6k of elevation gained, and 40k+ steps. Took about 8.5 hours, wife joined me for a brief portion of it but most of it was solo.
Absolutely beautiful hike, the two initial peaks require suffering but once you drop off bear peak the 3-4 miles in the forest before green are awesome, as is that peak. The descent from there beat my quads, I debated going around Sanitas (wife went up it on the way out but skipped it on the way back) but went for it and suffered through it.
Good stuff.
6 Likes
Hell yeah!! Way to get it done! I’m so glad you did it!
It is one of my very favorite loops. I did the South Boulder, Bear Peak, and Green Mountain loop too many times to count, but when you throw Sanitas on top of that - it’s like frosting on the cake!
A great big congrats on taking that tour! I’m going to come out there and do it with you one of these days! (Consider this your warning… )
3 Likes
Got in and did an easy session just to move
Machine fly: 50 2 x 8, 1 x 12
Tri pulldown, face pull, tri overhead: 3 x 10ish
Machine crunch: 4 x 15
Incline walk: 20min
Quads, calves, and traps are all varying degrees of sore. Nothing too bad though but feeling a bit fatigued, unsurprisingly.
@QuadQueen I’m vacillating between a “i’m busy one of these days” response and “hell yea!”
South Boulder, Bear Peak, and Green Mountain loop
Did you start in Eldorado Springs (south mesa trailhead) and go up from there or what?
7 Likes
No, I didn’t start at Eldo. I had twos different starting spots - I’d either bike to NCAR and get on the trail there and hit South Boulder, Bear and then Green and loop back around on the Mesa trail; or I’d bike to Chautauqua and do kind of a figure eight thing hitting Green then coming back down and around then going up Fern Canyon to tag Bear and South Boulder, then down Bear Canyon back to Mesa to finish it out. I did A LOT of trail running in my Colorado life - so, these loops were at least a once a week occurrence. I also would bike to Sanitas and do laps there sometimes… good times. lol
3 Likes
Back/bis:
Straight arm pulldown: 40 3 x 10 (extra deep stretch)
Assisted pull ups: 4 (pronated, nope), 3 x 8 (neutral)
Back extension (ghr): 3 x 10
Row (flatter back, barbell): 95 3 x 10
Curls: 25 2 x 10
Stairmaster 32 min, 1200’
Went to a Rockies game yesterday afternoon and had a few drinks, definitely felt it but kept it reasonable. Will hit something tomorrow, probably legs.
7 Likes
Legs:
Abduction: 90 3 x 12
Adduction: 90 3 x 10
Ham tractor: 165, 225, 240 x 12
Hack squat: 90, 180, 270, 360, 450 x 8
Split squat: 30, 45 x 5, 60 x 10
Machine crunch: 170 3 x 10
Should be enough to get sore given my level of effort with legs recently. Felt solid though.
7 Likes
Did yardwork on Saturday and Sunday and got a fair amount of dog walking in, lovely weekend. Also snuck in some chest yesterday
Chest/tris
Chest press (old): 70 2 x 10, 120 2 x 10
Chest Incline press: 90 3 x 10
Abflexor: 40,50,60,70 x 8
Pec dec flyes: 90 2 x 15
Tri overhead machine: 105 x 10, 120 x 20, 15, 15
Stairmaster: 430’ in ~10 minutes
Session was essentially just an effort to baby the shoulder while working the chest, did an okay job. Think I need a massage or something because my whole left side is so tight it’s impossible to diagnose what is causing the problem.
6 Likes
Back/bis
Neural pulldown: 120 2 x 10, 1 x 17
Cg cable row: 140,160 x 8, 180 x 12
Back extension: 3 x 10
Hammer curl: 20 2 x 15
Db rows: 2 x 85
Good enough
Today should’ve been shoulders according to some vague pattern that’s stored in my brain. Didn’t think shoulder was up to it, think it was the right call. Had great mmc today, felt all the muscles lighting up, good stuff
6 Likes
60 min peloton @ 158 watts
All zone 2 work, legs still have some soreness from Friday which made it somewhat miserable but cardio felt pretty solid.
4 Likes
Apparently I am out of hearts. Good workout! 
1 Like
Took the last 2 days off, very low activity, was feeling fatigued.
Shoulders/tris:
Tri pulldown: 42.5 3 x 10
Facepulls: 35 3 x 10
Db lateral raise: 10,20,25,30 x 10
Skullcrusher: 50,70,70 x 10
Machine crunch: 60 3 x 10 (2 sets focusing on obliques), 1 x 30
Tri machine extension: 50 x 10, 100 x 16 (12+4)
20 min incline walk
5 Likes