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.
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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
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You will thank me later… maybe… lol
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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.
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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
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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.
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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.
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