Wednesday,
Rest day, just walking
Morning 25min at 3mph with 3% incline.
Night 15min at 3mph with 6% incline.
Weight holding steady at +/-140lb
5 Likes
Thursday
Morning 15min
After work
Incline bench 3x12x20lb db
Seated row 3x12x80lb
Seated OHP 3x12x10lb db
Lat pull down 3x12x90lb
Curl 3x12x7.5lb db
Tri push down 3x13x25lb
Ab crunch 3x15
3 Likes
Friday,
I may have pushed my knee a bit too much. It is bit tender today. I will rest some and see what it is like on Sunday.
4 Likes
Saturday,
Knee feeling better.
Pump track. Worked on some fun skills with a coach.
Got a good cardio. And I much prefer my full face over my half lid.
5 Likes
Sunday,
Upper back is sore from all the manual work of yesterday. I am not use to hanging off the back of the bike that much even less riding rollers on 1 wheel.
My knee is ok. So I did Friday leg workout.
Goblet squat 3x12x35lb
RDL 3x12x65lb
Step up 3x12
Hack squat 3x12x10lb
Glute bridge 3x12x30lb
I will see if my knee is happy tomorrow to decide if I get back to walking. I may also try to put shoes on.
5 Likes
Monday,
My knee felt pretty good so I tried a 10 minutes walk at 3mph with shoes on. It was ok during the walk but a few hours later it was mildly aggravated. I will cut the walk for the week and see.
Evening
Bench 4x6x25lb db
Row 4x6x30lb db
OHP 4x6x12.5lb db
Lat pull down chin up grip 4x6x90lb
Plank 4x25 seconds
Hyper 4x12
4 Likes
Tuesday,
SSB 4x6x80lb
Deadlift 4x6x85lb
Step up 4x6x10lb
Leg press 4x6x170lb
Hip thrust 4x6x95lb
the was happy this morning. Let see tomorrow, but tomorrow is rest day any way.
5 Likes
Thursday
Incline bench 3x12x20lb
Seated row 3x12x80lb
Seated OHP 3x12x10lb db
Lat pull down 3x12x90lb
Curls 3x12x7.5lb db
Tri push down 3x12x25lb
4 Likes
Friday
Goblet squat 3x12x40lb
RDL 3x12x65lb
Step up 3x12
Hack squat 3x12x10lb
Cable pull thru 3x12x60lb
4 Likes
New job report.
I am a lot more chilled with not having to deal with the aggravation of the retail customers. The B2B gig is not so frustrating. I did not have one occasion so far where I wanted to smack/beat a client. And it is has been 4 weeks. I have more energy too but the biggest change is the mental side of thing.
So I am enjoying it a lot more. My co workers are great too and super helpful.
7 Likes
You win the internet today!!!
Saturday,
Pump track, my cardio maybe getting better.
My legs and back are dead but I did a baby manual from the top of 1 roller to the nextā¦
2 Likes
Monday
AM
10 minutes walk at 2mph
It felt ok while doing. My knee was a bit sore later on but very acceptable.
PM
Bench 4x6x25lb db
Row 4x7x30lb db
OHP 4x6x12.5pb db
Lat pull down chin up grip 2x6x90, 2x6x100lb
Plank 4x30 sec
Hyper 4x15
Visually not much change. Weight still at 140lb
7 Likes
Tuesday
SSB 3x6x80, 1x6x90lb
Deadlift 2x6x85, 2x6x95lb
Step up 4x6x10lb
Leg press 4x6x170lb
Hip thrust 4x6x95lb
I also notice, today, that I was wearing my belt 1 hole thighter then it has been.
5 Likes
Wednesday
Incline bench 3x12x20lb db
Seated row 1x12x80lb, 2x12x90lb
Seated OHP 3x12x10lb db
Lat pull down 1x12x90lb, 2x12x100lb
Curls 3x12x10lb db
Tri push down 3x12x30lb
4 Likes
Friday,
Itās PBāS birthday
Goblet squat 3x12x40lb
RDL 12x65, 2x12x75lb
Step up 3x12
Hack squat 12x10, 2x12x15lb
Pull thru 12x60, 2x12x70lb
5 Likes
Saturday,
Pump track fun.
It was fun to have an other lady who was riding pretty well too.
As it was the last week end of spring break, there were a lot of very young not really supervised kids. There were a few close call and some solid crashes. No one got seriously hurt but there was a lot of crying and a few bad words from other riders to have the parents, parents their kids a bit more.
The last half hour was fun as most families had left.
4 Likes
Tuesday
I skipped monday upper body as my shoulder was not happy and got some body adjustementt done. The discomfort comes from my biceps mostly.
Squat 4x6x90lb
Deadlift 2x6x85, 2x6x95lb I can feel the stretch in my biceps.
Step up 4x6x10lb
Leg press 2x6x170, 2x6x180lb
Hip trust 2x6x95, 2x6x105lb
I will see how the arm/shoulder feel on the next few days and adjust my work out. I can deal with discomfort but not pain that is limiting. So a nag is ok.
4 Likes
Thursday
Incline bench 3x12x20lb
Seated row 12x80, 2x12x90lb
Seated OHP 3x12x10lb
Lat pull down 12x90, 2x12x100lb
I skipped the bi and tri as these are to most annoying to my shoulder/tendon.
My cycle is also very intense so I have low energy.
It look like spring, but let not get too excited. Now that I have all my week end. We are planning more bike trip. I am thinking of getting an enduro carbon bike so it is easier to load on chair lift.
7 Likes
I bought my first carbon MTB. Never going back. Even a few pounds is noticeable loading it onto the bike rack. Itās so nice!
4 Likes