Random circuit day
5 rounds of KB clean+press x10 and 200m row
3 rounds of flat dB press x20, cable row x20 and back extension on 45 degree chair x20
3 rounds of HLR x10 and rope crunch x20
3 rounds of 10 pull-ups, 10 pushups, and lateral Raises to failure
Leg Day - REALLY enjoyed this, in a sick sort of way.
GIANT SET
Leg Extension x10, 5 second eccentric
BW squats, heels touching x15
Leg Curl x10, 5 second eccentric
BW squats, super wide stance x15
X3 rounds
SUPERSET
1 min 200 lb leg Press
10 jumping squats
X3
GIANT SET
Standing calf raise to failure
Seated Calf Raise to failure
Dorsiflexion machine (yes we have one and it’s sweet) to failure
X2
45 mins - short, brutal, effective.
Upper Day
SUPERSET
One arm DB Rows 75x10
One arm tri kickbacks 20x10
X3 each arm
SUPERSET
Incline DB, arms rotate from overhand to underhand at top 60x10
Seated DB Curls 30x10
X3
SUPERSET
Dips x10, 8, 6, 4
Pullups x10, 8, 6, 4
Lateral Raises, to failure and then wife assists for 5 more
25s x25+5, 20s x12+5, 15s x16+5, 10s x28+5, 5s x30+5
That’s a pretty specialised program, and probably works like a boss. In my experience the simple way to get good at pull ups, like @flappinit says, is to do a lot of them.
I used to be able to knock out sets of 20 with no worries because I did pull ups several times a day, for years on end. Plus climbing (bouldering) 3+ times a week.
I’ve never really got the deal with dips. I know many smart people love them but I just find them awkward and difficult to push hard without pain.
I had to switch my form a million times. It was a post I read about taking in as much air as humanly possible on the eccentric that finally locked in my form - that, and having my hand slightly rotated so that my index finger is pointing forward along the bar. They are the best chest builder there is, IMO. I was happy not having them in my routine, but man are they awesome when you get them down. Zero pain, but I also haven’t ventured above +25.
Worth the risk and hassle in your opinion?
Yes and no - if there’s a significant risk it’s not worth it, but if there’s no pain, there’s little to no risk. Dips are like squats for your upper body. I think they’re great, but I do think they’re not for everyone.
Rotating wrist thing really worked for me too, stops elbows flaring out.
Yes! And nobody told me to do it- I just hated the discomfort of the bar digging into my palm, so I rotated my hand a bit and magical things happened.
Exactly that, all the weight is on the heel of your hand, much less discomfort. I also found when setting up, it’s more comfortable to pull shoulders back and chest forward. A Jeff Cavalier video gave me that one.
Any cues here? Haven’t done them in forever but somehow I always ended up feeling like my rear delts were flexing hard to hold them arm in place and my triceps got placed on the back burner.
High elbows. People have a tendency to let their arms sag slightly, but the higher your elbow is, the harder the tris have to work at peak contraction. You can also point your thumb down a bit (it’s actually up, since your arm is reversed behind you, but you get my point). Finally, light weight. 15-20 lbs is fine for most people.
@mortdk @wanna_be found a $2000 carbon fiber road bike, 58cm, only been ridden twice and in pristine condition, for $475 and haggled the guy down to $400 (he has a hamstring injury so he can’t ride and is moving and needs to get rid of it). Going to check it out tomorrow. Besides testing the bike and the derailleurs out and checking for cracks in the frame, are there any other things I should be checking for to make sure I’m not being ripped off?
First google the bike name and “frame cracked”, see if there are known spots that fail and check those out. Figure out if it’s got tubeular or clincher wheels. Clinchers require more maintenance and upkeep but are faster. I’d chose tubeular all day, but it’s not a biggie. Make sure it shifts smooth, ask the guy the last time the Chain was replaced and everything tuned. Make sure the wheels are true, if they aren’t it’s only like 50-100 for both to re true but might be a good thing to haggle with if it needs it. Spin the crank with your ear close to it, replacing crank bearings can sometimes get expensive $1-300ish and is a shop job. Check it over good for paint cracks, if you find paint cracks it could be cracked fiber.
Most importantly get it FIT FOR YOU.
Also, congrats on the find! I’ve bought 4 high end carbon bikes and I’ve never been burned.
Thanks dude! I’ve only ever been ripped off once in an online transaction and I felt apprehensive about it the whole time - I feel confident that this guy is legit, but you can never be too careful.
Got up at 7 am this morning for an 8 mile trail ride with some pretty gnarly jumps and fast turns. Only had my hybrid, again. I’ve discovered that hybrids are like sporks - designed for 2 separate functions, but doesn’t perform well in either situation. Sporks are shitty spoons and shitty forks. Hybrids are shitty road bikes and shitty mountain bikes. Regardless, I’m feeling amazing these days. Got dropped off a few miles from my house so I could ride home, got in and got the dog and went on a 2 mile run. Got home, took the 4 year old to the supermarket for a big shopping trip and he was AWESOME, so well behaved, and then went to a BBQ at his godfathers house. Came home and went on a mile walk with the dog, then sprinted almost a half mile with him before coming in. Drank IPAs throughout the day too, haha. Life is good. Active, healthy, positive.
Keep it up man, love to hear this!
Sounds like a good bike Flap. Take it Wanna be said most. Take it for a spin. Do you feel comfy on it. Stand up in a fairly high gear flex it from side to side, first to hear if theres any crackling. Then at higher speed does it transfer power Quick and smooth.
And great reading that you enjoy life