@wanna_be @mortdk the bike is great, but it isn’t carbon fiber, haha. The guy knew nothing about bikes and thought it was because the forks said carbon, but there were weld points on the frame so it was the aluminum model, worth $1000. I don’t have a road bike and this thing was BRAND NEW, he said hed Only ridden it twice and I couldn’t even tell that he had touched it, so I paid him $200 and brought home the bike. Am more interested in just being able to train on a road bike and not doing another tri on a hybrid than I am having to have a carbon bike when I’m honestly a shitty biker.
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Nothing wrong with an aluminum bike! Plus it has a carbon fork so that’s a plus! Price sounds awesome too. Hope you enjoy it.
Upper Workout
SUPERSET
135 incline bench x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Wide grip pull-ups x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
SUPERSET
Dips x 21, 15, 9
Wide NG Chest Supported Row x 21, 15, 9
SUPERSET
BTN Press 95x10, 10, 10
Lateral Raises 15x30, 20, 18
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Your energy levels are an inspiration man.
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Ditto. That session at the track with your fam/dog was a good example.
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That was one of many days where I’ve been amazed at the activity levels. Don’t get a fitbit, it would blow up.
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Thanks! I swear I didn’t do this to further prove your point but I’m headed out in the rain with my friend for a 40 mile ride on my new road bike, haha. I can be a total bum sometimes though, and thoroughly enjoy it when I am as well.
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Arms
SUPERSET
Chins, underhand, 5 sec eccentric
BWx5
+25x5
+45x5
Machine preachers, 5 sec eccentric
90 3x10 dropset to 45 on last set
SUPERSET
Diamond pushups, 5 sec eccentric
3x10
Skulls on incline bench, 5 sec eccentric
60 2x10, 1x8
SUPERSET
Cable one arm preachers
2x12, 1x20 each arm
Reverse grip one arm extensions
3x10
Incline laterals, standing laterals, chest supported laterals, just a fuckton of side delt volume at the end beyond failure
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My arms grew an inch just reading this workout!
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Yesterday: Abs
45 seconds of alternating leg lifts with small hip thrust at top
60 seconds of figure 8 leg lifts
12 1-2 crunches (lift leg and touch toes, lift over leg and touch toes, lift both legs touch toes, that’s 1 rep)
45 sec of scissors doing crunches during the scissors
planks touching hip with opposite arm x15 ea side
16 Russian twists each side
X2
Rope crunches 2x20
Abs sore today.
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Today: Legs
GIANT SET
Wide Stance Hack Squats x10
Leg curls x10
Extensions on Roman chair x10
X3
GIANT SET
Leg Extension 1.5’s x5
Heels elevated and touching squats x10
Bike sprint level 15 x30 sec
X4
Adduction 2x12
Donkey calf raise machine 2x15
SUPERSET
Standing calf raise 2x20
Tibia machine 2x30
X2
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My gym has a ton of toys, but we do not have a tibia machine.
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It’s a little plate loaded machine you slide your feet into with a pad for the top of your foot and flex it upwards. Very nifty.
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I think I read a John Meadows machine about doing tibia work with calf work. I never considered myself advanced enough to where that was necessary, but 20+ reps of tibia raises left my tibia extremely pumped. Very weird feeling, when in that muscle.
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It’s actually crazy that nobody trains them. Think of how many knee and shin problems could arise from only training one half of the lower leg.
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Experience it first hand all the time, not that I really train my calves, but they get plenty of work naturally. Roommate was a collegiate runner, he used to do several hundred “taps” to train them. Basically just sit down, and lift the toes over and over, best done in class/at work.
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Collegiate runners and senior citizens 
I do these with my seniors in their balance classes haha
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I have the solution: train neither side.
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It’s the same with forearms. I’ve been considering buying some bands so I can do extensions with my fingers. It might just help my elbows.
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Yeah, I’ve been meaning to train my extensors, especially since my job requires a ton of grip strength. Hands and elbows are often angry at me.