Thanks Sen Say
Nursing a few sore spots and injuries.
Squat
3x3x325
3x3x415
3x1x505
The shame of not working out enough to stay ion the first page…
hspl pulldwn
3x10x270
hspl decline bench
3x10x360
hspl row
3x10x360
hspl incline bench
3x10x230
hspl shrug
3x10x360
hspl MP
3x10x230
cable curls/tricep ext
4x2x10x65
DL
3x5x315
3x3x405
2x1x500
550
Nice bike ride this Sunday! Beautiful day! details later…
hspl pulldwn
3x10x270
hspl decline bench
3x10x360
hspl row
3x10x360
hspl MP
3x10x230
hspl shrug
3x10x360
hspl incline bench
3x10x230
Absolutely packed. Almost the density of a night club. I hogged the squat rack!
Squat
5,3,3x325
3x3x415
5x1x500
Some of the nicest guys are mass monsters…
3rd at 500, I gave a monster a scare when I stalled in the hole. He came over to cover me in case I needed it. What a nice guy! He was repping the 120 db rows set after set probably 10-20 reps each… He then did 2 handed rows with the 100’s. Then back to multiple sets of serious reps with the 100’s. Yeah he really looked like a guy that moved serious weight.
Major motivation to see what’s possible.
Felt good. Feels good to be healthy!
hspl pulldwn
3x10x270
hspl decline bench
3x10x360
hspl row
3x10x360
hspl incline bench
3x10x230
hspl shrug
3x10x360
hspl MP
3x10x230
One nice ride in… 19.5 miles of greenway. warm and wonderful!
Sunday lift (for shame)
dl
3x3x315
3x3x405
500
550
550
550 fail!!!
2X500
Monday morning lift
hspl pulldown
3x10x270
hspl decline Bench
3x10x360
hspl row
3x10x360
hspl incline Bench
3x10x230
hspl shrug
3x10x360
cable curls
5x10x65
Easter Sunday,
Gorgeous day!
Found New Greenway…
Distance: 35.01 mi
Time: 4:43:48
Avg Speed: 7.4 mph
Elevation Gain: 1,014 ft
Calories: 2,423 C
Avg Temperature: 72.0 °F
Need to pack more food and water.
today’s lift:
shoulders healed up thanks to the flu, and sinus/ear infections knocking me flat.
Going back to 5x5…
hspl decline
5x5x360
hspl pulldown
5x5x270
hspl MP
5x5x270
hspl row
5x360
4x5x450
hspl incline bench
5x5x270
hspl shrug
3x10x450
cable curls
3x10x80
feeling pretty good!
[quote]Null wrote:
Easter Sunday,
Gorgeous day!
Found New Greenway…
Distance: 35.01 mi
Time: 4:43:48
Avg Speed: 7.4 mph
Elevation Gain: 1,014 ft
Calories: 2,423 C
Avg Temperature: 72.0 °F
Need to pack more food and water.
[/quote]
I was just popping in to see if you’d been out on your bike recently and look at that.
That was a long one. Do you use Mapmyride to work out your elevation stuff?
72 degrees sounds like perfect biking temperature to me. I’m looking forward to that! It’s still balaclava, bobble hat and gloves season here.
I did a 3 and a bit hour ride the other day and realised that I’m going to have to start to think about carrying some food too and get another bottle.
Nice work Null.
HEY FARMER!
I’ve been injured since oh, December… F’d up my shoulder… tried laying off a few times…
Anyway, since the 5th…
A couple half-assed lifts… Can’t flat bench…
Arnold’s hurt…
I can squat, and dead.
Upper body, I can pull, but pushing is a problem.
Back on 5x5 and it’s less painful.
laying off upper body for a while. Ortho says x-rays not specifically too good. Disc issue, arthitis, bone spur… Can’t wait to see what MRI says… But no restriction on activity for now.
Several nice rides…
4/7
Distance: 20.24 mi
Time: 2:58:57
Avg Speed: 6.8 mph
Elevation Gain: 554 ft
Calories: 1,051 C
Avg Temperature: 77.4 °F
4/13
Distance: 20.57 mi
Time: 4:10:18
Avg Speed: 4.9 mph
Elevation Gain: 1,073 ft
Calories: 1,452 C
Avg Temperature: 84.2 °F
Time: 4:10:18
Moving Time: 2:27:51
Elapsed Time: 4:10:21
Avg Speed: 4.9 mph
Avg Moving Speed: 8.3 mph
Max Speed: 26.1 mph
4/19
Distance: 53.15 mi
Time: 5:41:49
Avg Speed: 9.3 mph
Elevation Gain: 1,795 ft
Calories: 4,139 C
Avg Temperature: 81.7 °F
Time: 5:41:49
Moving Time: 4:30:39
Elapsed Time: 48:12:09
Avg Speed: 9.3 mph
Avg Moving Speed: 11.8 mph
Max Speed: 28.0 mph
4/21
Distance: 29.62 mi
Time: 4:52:45
Avg Speed: 6.1 mph
Elevation Gain: 1,581 ft
Calories: 2,374 C
Avg Temperature: 68.8 °F
Time: 4:52:45
Moving Time: 3:14:26
Elapsed Time: 4:52:49
Avg Speed: 6.1 mph
Avg Moving Speed: 9.1 mph
Max Speed: 25.9 mph
Oh, one decent lift…
SQUAT
3x3x315
3x3x405
500
550
570 PR!
500 fail, not deep enough…
Farmer:
I have a Garmin speedometer… It does GPS and has altimeter and then uses it’s maps to correct.
Building a new bike.
I keep breaking shit, even with a tourer… It’s built for comfort, it’s not built for speed…
But a few too old school features just don’t scale up to a 275lb (super Clydesdale status starts at 220)
I cannot sprint, if I pedal hard I tear the rear wheel out of it’s drops…
Fortunately it hits the chain stays, unfortunately that means the rear wheel LOCKS!
Even just torquing up a bit pulls it out enough to f’up shifting.
I’ve tried everything short of bolts (would require new hub)…
If I use my arms to pump, well see above, but also the handle bar twists freely…
Then there’s the brakes. There’s some hill’s here… Especially Chapel Hill and Hillsborough… Well, it takes a lot to stop 300 lbs. A tourer is designed for loads, but 300 is considered a rather heavy fully loaded. Just poking around, my full load is 320 easy… Special brakes pads, well adjusted, but if bike gets over 30 on a downhill, the brakes just slow the acceleration on the steeper hills.
Kept breaking spokes, even on a 48 spoke wheel.
And gearing is far too high for climbing these hills.
SO, BUILDING AN UBER-TOURER!
Surly LHT disc frame.
Monster rims. Velocity Chukker rims (for bicycle polo) 48 spoke, phil wood hubs!
Nitto Noodle (comfy handlebars)
a bunch of reasonable road bike parts, such as shifter/brake levers and brakes are a new to me deal. Rack and other stuff will be stripped off old bike.
The rest is mostly re-purposed mountain bike parts such as Shimano Deore Crankset (175mm, 44/32/22)
Most of the parts are here! Waiting for front wheel and new to me parts…
I’m getting excited. A bit intimidated by building it myself mostly the headset and bottom bracket installs…
But should address all of the issue’s I’ve had with the old bike. And be OH SO SWEET!
[quote]Null wrote:
Oh, one decent lift…
SQUAT
570 PR!
[/quote]
Awesome!
So sorry to hear about your shoulder. When is your MRI?
Hi Snap!
They haven’t called yet…
I doubt it is rotator cuff or other lifting related soft tissue…
Too many old injuries for that.
DL
3x3x315 tight, felt god awful heavy
3x3x405 tight, felt god awful heavy
3x1x500
Had the MRI…
I have the disk. Looks like a disc is blown to this amateur…
Fortunately, it’s at the bottom of the neck and i will try personally feel that my traps help keep it stable.
Wouldn’t know what to look for in the shoulder, rest seems to reduce pain.
Not gonna do any upper body lifts that are uncomfortable. So looks like only rows for upper, maybe arm work.
So what’s the opposite of a “light bulb”?
hspl v-squat
3x3x270
3x3x360
3x3x450
3x3x540
DL
3x315 (no straps)
3x405
500
.8x550 (MISS!)
spent.
[quote]Null wrote:
Farmer:
I have a Garmin speedometer… It does GPS and has altimeter and then uses it’s maps to correct.
Building a new bike.
I keep breaking shit, even with a tourer… It’s built for comfort, it’s not built for speed…
But a few too old school features just don’t scale up to a 275lb (super Clydesdale status starts at 220)
I cannot sprint, if I pedal hard I tear the rear wheel out of it’s drops…
Fortunately it hits the chain stays, unfortunately that means the rear wheel LOCKS!
Even just torquing up a bit pulls it out enough to f’up shifting.
I’ve tried everything short of bolts (would require new hub)…
If I use my arms to pump, well see above, but also the handle bar twists freely…
Then there’s the brakes. There’s some hill’s here… Especially Chapel Hill and Hillsborough… Well, it takes a lot to stop 300 lbs. A tourer is designed for loads, but 300 is considered a rather heavy fully loaded. Just poking around, my full load is 320 easy… Special brakes pads, well adjusted, but if bike gets over 30 on a downhill, the brakes just slow the acceleration on the steeper hills.
Kept breaking spokes, even on a 48 spoke wheel.
And gearing is far too high for climbing these hills.
SO, BUILDING AN UBER-TOURER!
Surly LHT disc frame.
Monster rims. Velocity Chukker rims (for bicycle polo) 48 spoke, phil wood hubs!
Nitto Noodle (comfy handlebars)
a bunch of reasonable road bike parts, such as shifter/brake levers and brakes are a new to me deal. Rack and other stuff will be stripped off old bike.
The rest is mostly re-purposed mountain bike parts such as Shimano Deore Crankset (175mm, 44/32/22)
Most of the parts are here! Waiting for front wheel and new to me parts…
I’m getting excited. A bit intimidated by building it myself mostly the headset and bottom bracket installs…
But should address all of the issue’s I’ve had with the old bike. And be OH SO SWEET!
[/quote]
I’m really jealous. I would love to build my own bike.
There’s loads of great videos on youtube from good bike shops showing you everything you need to know about how to fit bottom brackets, headsets etc.
I’ve learnt how to replace calipers, gear cables, adjust derailluers and true a wheel all off youtube videos recently.
I’d dispense with quick release skewers for your back wheel if I was you, it’s no hardship to carry a spanner with you in case you have a puncture. I’ve twisted my wheel in the frame a few times myself and I don’t squat and deadlift anywhere near as much as you 
Upper body last week.
hspl rows
5x5x360
hspl decline (Doc said ok, well sort of said that)
5x5x450
hspl shrugs
5x5x450
cable curls / press downs
5x2x10x65
MRI results.
Lots of bone spurs, both neck, & shoulder.
c5/6 disc ruptured
and a bunch of ancillary things…
Neck is priority, like steroids and pt… etc.
Nice ride:
Distance: 27.94 mi
Time: 4:32:57
Avg Speed: 6.1 mph
Elevation Gain: 761 ft
Calories: 2,011 C
Avg Temperature: 69.8 °F
Time: 4:32:57
Moving Time: 3:12:03
Elapsed Time: 4:33:00
Avg Speed: 6.1 mph
Avg Moving Speed: 8.7 mph
Max Speed: 23.4 mph
Very excited about bike build:
Waiting on from wheel build.
Farmer: tried everything short of solid bolt axles (would require new wheel),
I tried 105 skewers, tossing the convenient but needless springs, and DT Swiss ratcheting QR. The ratcheting qr’s are basically bolts w/ built in wrench.
When that failed, figured I would just as get frame w/vertical drops and avoid the issue all together. This gave me the chance to switch to disc brakes which should solve the braking issue. Steep hills, the current cantilevers basically keep me from accelerating. I tried koolstops (marvelous), low compression cables, best effects were though when Frank (of Frank’s cyclery) set them up… But He says the next step would be brake boosters to keep fork from bowing… He really recommended disc brakes…
All in all life’s good!
[quote]Null wrote:
When that failed, figured I would just as get frame w/vertical drops and avoid the issue all together. This gave me the chance to switch to disc brakes which should solve the braking issue. Steep hills, the current cantilevers basically keep me from accelerating. I tried koolstops (marvelous), low compression cables, best effects were though when Frank (of Frank’s cyclery) set them up… But He says the next step would be brake boosters to keep fork from bowing… He really recommended disc brakes…
All in all life’s good!
[/quote]
After switching from my hybrid with discs to my road bike I couldn’t believe how bad the brakes were. So I bought some Koolstop salmon pads and adjusted my pads so that they are barely 1mm from the rim (you do need very true wheels to do this) and that has improved my stopping distances drastically.
There is still one hill I encounter though, that despite starting it from a dead stop my brakes still can’t prevent me from gaining speed going down it even with them fully on the whole way. I go down it saying “oh shit, oh shit, oh shit, oh shit” praying that no sheep decides to run out in front of me. I suppose I should get off and walk down it, but that’s not gonna happen.
I don’t know why they don’t put discs on road bikes. I’d definitely sacrifice a few pounds in weight to stop better, especially living where I do. I’ve not heard of brake boosters, I’ll look in to them.
BTW I’ve just ordered a book called “Mountain High: Europe’s 50 Greatest Cycle Climbs”. It’s the 50 toughest climbs ever used in the Tour de France. It’s a bucket list sort of thing, something I’d like to have a crack at before I die.
If your road bike has canitlevers or v-brakes, then something like this might help.
http://www.amazon.com/EK-Bicycle-V-Brake-Cantilever-Booster/dp/B00BPWDUZ4/ref=sr_1_2?ie=UTF8&qid=1367948551&sr=8-2&keywords=brake+boosters+bike
Love the salmon pads! Needed low profile to take from wheel off w/o taking pad off every time. So it’s got black, but seems about the same stopping power. Wearing fast though. Guess that’s better then the rim!
Anyway
DL
3x3x315 (ns, tight felt god awful heavy)
3x3x405
500
550
2x1x570 PR! never pulled 570 in same week, let alone work out.
Shoulder and neck holding up well!
hspl row
5x5x360
hspl mp
5x5x270
hspl decline bench
5x5x360
hspl shrug
3x5x450
10x450 (oops)
5x450
hspl squats
3x10x360
cable curls
3x10x65
interrupted a noob I saw doing 10th? or 20th? set of full body curl variations…
maybe 6’2’’ 200lbs no definition.
said: “Hips are not supposed to move during curls. We guys, of a certain age, can’t ego lift if we want to avoid surgery”
He said: “I’m trying to get big.”
(I didn’t laugh, well, visibly)
I replied:
“then you need compounds, like the Big 6, Squat, dead, rows, benches, curls and uh, mp’s or Arnold’s…”
He slunk away… after giving me the you aren’t so big look over…
But did see him later doing fine sets of bent rows. So maybe there’s hope.