Wednesday,
Not top shape not really sick. Trail center is now opening at 9 so no biking before work and we got a light frost so the pumptrack is out today.
Did 10 minutes easy on the rower. Distance 1800m. Let see how my knee deal with that.
Morning bw 140lb
Tomorrow I have physio.
Friday
Yesterday was physio. He worked on my ankle, knee and shoulder. I feel a bit beat up today. Doing yesterday upper work out and will see if I do the deadlift tomorrow or just skip it for this week.
Seated row 3x12x150lb
Incline bench 12x30, 2x10x35lb db
Face pull 12x70, 2x12x80lb
Viking press 3x12x25lb
Fly 3x12x20lb db
V grip pull down 3x12x160lb
We just got about 30mm of rain yesterday and are expecting an other 30 or so today. We the temperature staying inder 10oC, I think that the mtb will be put away for the winter.
I may pull the commuter out for some road/gravel outing. But the rower, puplmptrack and snow shoes (if we have snow) will be my winter sport. I am tempted to see if I could ski. Weāll see.
Winter seems to have suddenly arrived here, too. I donāt think Iām ready for it, but I suppose I should GET ready!
Saturday
Deadlift 10x115, 2x10x125, 2x10x135lb
SSB 12x110, 2x12x120lb
GHD 3x12
Step up 3x12x30lb
Hack squat 12x40, 2x12x45lb
Pallof press 3x8x40lb per side
BW holding at 140lb
We will probably head toba pumptrack tomorrow.
Sunday,
Coldāishā PB wanted to go to the indoor pumptrack.
It was fun. Lasted 1hrs. My legs are on fire.
Monday
Bench 12x65, 2x12x70lb
Landmine row 12x45, 2x12x50lb
OHP 2x12x20, 10x20lb db
Lat pull down 3x12x150lb
Squeeze press 12x25, 2x10x30lb db
Front + lat raises 3x10x5lb db
BW 139lb
My knee is not more sore after yesterdayās pumptrack session. It is more stiff than achy. I will keep on babing it for a bit.
Two things I wish were available where I live, a velodrome and a swimming pool for laps. I have heard rumor a community center is going to be built that will have a competition swimming pool for the local high school, and the public. No velodrome however. Good job on the pumptrack session.
Itās a pretty cool place. They use to have the Montreal Olympic track, it has been updated for the velodrome. The place also have the pumptrack, a freestyle bowl, a running track, weight room and many pickleball, volleyball and basketball court inside. Out side there is a bmx track, pumptrack, dirt jump lines ans skill park. This just at the base of the Bromont mountain. For me it is worth the 1h30 drive.
Tuesday,
Tired, my sleep is not working with the stupid time change. I tried to stay up a bit later, then canāt fall asleep. But still wake up at the old time.
I will skip the work out today and see.
Thursday
Knee is feeling better.
Seated row 3x12x150lb
Incline bench 12x25, 2x10x30lb db
Face pull 3x12x80lb
Viking press 3x12x25lb
Fly 3x12x20lb db
V grip pull down 3x12x160lb
Friday,
My knee is still feeling better.
Did 15 minutes of rehab stuff.
Will see how this goes.
