This kinda sucks! It is official I have failed to maintain… Don’t know if it is the reduced volume/frequency of the injury layoff or loosing 10 lbs. But 550 is now my max… Lost 25…
DL
3x315
2x5x315 (oops
3x3405
500
550 MISS!
550 FUG! barely got it to break the floor rest of the way up was an act of will.
Sunday ride prior to last lift:
Distance: 39.30 mi
Time: 3:39:15
Avg Speed: 10.8 mph
Elevation Gain: 1,913 ft
Calories: 3,312 C
Avg Temperature: 89.1 °F
Details
Timing
Time: 3:39:15
Moving Time: 3:35:16
Elapsed Time: 5:31:45
Avg Speed: 10.8 mph
Avg Moving Speed: 11.0 mph
Max Speed: 30.4 mph
SpeedPace
Elevation
Elevation Gain: 1,913 ft
Elevation Loss: 1,864 ft
Min Elevation: 254 ft
Max Elevation: 665 ft
Cadence
Avg Bike Cadence: 63 rpm
Max Bike Cadence: 117 rpm
Temperature
Avg Temperature: 89.1 °F
Min Temperature: 80.6 °F
Max Temperature: 98.6 °F
GREAT DAY!
I hate that my lifts have declined so here goes:
hspl row
5x5x450
hspl incline
5x5x330
hspl shrug
5x5x450
hspl decline (oops, all previous declines have been 450, not 360! but these felt heavy as hell! I think because of the increase on the inclines)
5x5x450
hspl pullovers (first since injuries! and NO TWEAKS! WOOO HOOOO!)
10x180
3x10x270
HSPL v-squat
3-pause-3-pause-3 270
3-pause-3-pause-3 360
3-pause-3-pause-3 450
3x3x540
2x630
2x3x540
[quote]Null wrote:
I hate that my lifts have declined so here goes:
[/quote]
That’s a hell of a lot of miles your doing now so I’d expect a slight drop off, but I’m sure it’s only temporary and will come right back.
Console yourself with what must be a hell of a Vo2 max improvement.
Do you measure your resting heart rate, I should imagine it’s getting pretty low?
Nope, CV SUCKS!
But took myself off of BP med (long shot that it might be causing my hair to fall out, not the T I’m on…) and my sustainable cadence went up 10 in a week! Only other change is that I’ve stopped the gatorade and added a fuel that doesn’t spike insulin.
I think it is mostly the layoff due to injury. I did what I could to try and maintain. Sometimes too much… but regardless. 550 at 265 is still slightly of 2x body weight… Anyway, will hit it hard this winter.
today’s marvelous commute!
istance: 44.66 mi
Time: 3:36:41
Avg Speed: 12.4 mph
Elevation Gain: 1,476 ft
Calories: 3,643 C
Avg Temperature: 76.5 °F
Details
Timing
Time: 3:36:41
Moving Time: 3:35:04
Elapsed Time: 13:31:51
Avg Speed: 12.4 mph
Avg Moving Speed: 12.5 mph
Max Speed: 34.9 mph
SpeedPace
Elevation
Elevation Gain: 1,476 ft
Elevation Loss: 1,375 ft
Min Elevation: 94 ft
Max Elevation: 392 ft
Cadence
Avg Bike Cadence: 68 rpm
Max Bike Cadence: 132 rpm
Temperature
Avg Temperature: 76.5 °F
Min Temperature: 66.2 °F
Max Temperature: 86.0 °F
Hot as heck!
Distance: 31.64 mi
Time: 2:50:58
Avg Speed: 11.1 mph
Elevation Gain: 1,106 ft
Calories: 2,446 C
Avg Temperature: 98.1 °F
Details
Timing
Time: 2:50:58
Moving Time: 2:49:57
Elapsed Time: 4:11:43
Avg Speed: 11.1 mph
Avg Moving Speed: 11.2 mph
Max Speed: 30.0 mph
SpeedPace
Elevation
Elevation Gain: 1,106 ft
Elevation Loss: 1,089 ft
Min Elevation: 21 ft
Max Elevation: 180 ft
Cadence
Avg Bike Cadence: 68 rpm
Max Bike Cadence: 157 rpm
Temperature
Avg Temperature: 98.1 °F
Min Temperature: 77.0 °F
Max Temperature: 105.8 °F
Took 2 sanity days.
Woke up early to commute by bicycle… Was steamy and raining. Tired, went back to bed. Woke up to go to work via car, got part way there and just couldn’t go farther… It was too beautiful a day.
So puttered a bit and then went for ride!
Distance: 68.38 mi
Time: 5:37:10
Avg Speed: 12.2 mph
Elevation Gain: 1,191 ft
Calories: 5,088 C
Avg Temperature: 90.6 °F
Details
Timing
Time: 5:37:10
Moving Time: 5:34:01
Elapsed Time: 7:48:12
Avg Speed: 12.2 mph
Avg Moving Speed: 12.3 mph
Max Speed: 28.7 mph
SpeedPace
Elevation
Elevation Gain: 1,191 ft
Elevation Loss: 1,263 ft
Min Elevation: 162 ft
Max Elevation: 344 ft
Cadence
Avg Bike Cadence: 70 rpm
Max Bike Cadence: 106 rpm
Temperature
Avg Temperature: 90.6 °F
Min Temperature: 78.8 °F
Max Temperature: 105.8 °F
next day, talked Mary into taking sanity day and went for ride next day!
Distance: 37.49 mi
Time: 3:11:27
Avg Speed: 11.7 mph
Elevation Gain: 1,217 ft
Calories: 2,960 C
Avg Temperature: 77.8 °F
Details
Timing
Time: 3:11:27
Moving Time: 3:09:11
Elapsed Time: 4:49:41
Avg Speed: 11.7 mph
Avg Moving Speed: 11.9 mph
Max Speed: 29.3 mph
SpeedPace
Elevation
Elevation Gain: 1,217 ft
Elevation Loss: 1,283 ft
Min Elevation: 35 ft
Max Elevation: 371 ft
Cadence
Avg Bike Cadence: 69 rpm
Max Bike Cadence: 216 rpm
Temperature
Avg Temperature: 77.8 °F
Min Temperature: 75.2 °F
Max Temperature: 80.6 °F
Needed a lift…
DL
3x3x315 no straps
3x3x405
2x2x500
2x1x550
Yesterday’s commute
A bit sleep deprived.
Distance: 44.71 mi
Time: 3:34:38
Avg Speed: 12.5 mph
Elevation Gain: 1,640 ft
Calories: 3,699 C
Avg Temperature: 77.4 °F
Details
Timing
Time: 3:34:38
Moving Time: 3:32:31
Elapsed Time: 13:58:28
Avg Speed: 12.5 mph
Avg Moving Speed: 12.6 mph
Max Speed: 37.2 mph
SpeedPace
Elevation
Elevation Gain: 1,640 ft
Elevation Loss: 1,483 ft
Min Elevation: 10 ft
Max Elevation: 367 ft
Cadence
Avg Bike Cadence: 73 rpm
Max Bike Cadence: 178 rpm
Temperature
Avg Temperature: 77.4 °F
Min Temperature: 69.8 °F
Max Temperature: 86.0 °F
all in all nice ride!
Today’s lift. Not so nice.
hspl row
5x5x450
hspl decline
3x5x450
3x450 Miss! FUG!
360
hspl shrug
3x5x450
hspl incline
5x5x270
had to push the intervals to make meeting (which was cancelled at last minute)… left serious slim trail all over gym floor…
Wages of sloth. This felt harder then it should have and I dripped like a fountain.
Nice long ride. A bit spent.
Distance: 69.06 mi
Time: 6:21:04
Avg Speed: 10.9 mph
Elevation Gain: 1,273 ft
Calories: 4,802 C
Avg Temperature: 77.7 °F
Details
Timing
Time: 6:21:04
Moving Time: 6:17:27
Elapsed Time: 9:58:47
Avg Speed: 10.9 mph
Avg Moving Speed: 11.0 mph
Max Speed: 26.6 mph
SpeedPace
Elevation
Elevation Gain: 1,273 ft
Elevation Loss: 1,253 ft
Min Elevation: 114 ft
Max Elevation: 263 ft
Cadence
Avg Bike Cadence: 69 rpm
Max Bike Cadence: 123 rpm
Temperature
Avg Temperature: 77.7 °F
Min Temperature: 64.4 °F
Max Temperature: 91.4 °F
bunch of rides, few lifts. non last week.
so gotta hit again…
hspl rows
5x5x360 (down a plate, back sore)
hspl decline
5x5x360
hspl shrug
5x5x450
hspl incline
5x5x270
heavy, felt spent.
Bummed that the gym is following Planet Fatness model. No big trainers left. Most skinny fat early 20 somethings. A few pot bellied old men. 1 guy w/ forearms (think he’s the district mgr)… Oh and a plate of brownies at the entrance (cut in like 1/4’s but still)…
FOR SHAME!
Hit the second page!
Sucks lifting once a week…
hspl rows
5x5x360 (down a plate, back sore)
hspl decline
3x5x450
3x450
5x450
hspl shrug
5x5x450
hspl incline
5x5x270
hspl pullover
5x5x270
Lots and lots of rides and miles missing…
trying to commute once week 23 miles each way. 700+ feet climb…
FOR SHAME!
Hit the second page! Twice in a row!
Sucks lifting once a week…
hspl rows
5x5x360
hspl decline
3x5x450
3x450
5x4350
hspl shrug
5x5x450
hspl incline
5x5x270
Ah, “forgot” last Sunday’s lift, mostly because it sucked!
dl
3x5x325
2x405… hamstring pulled… ugh. can’t walk… putting plates away was a bear…
You just have to log in and chat about the family and pets, then you’ll never hit the second page. That’s what I do anyway… 8|
Take car of the hamstring, don’t let it get you down.
Cool Idea, corrmhona!
Feel like crap with only 1 lift a week.
But will remedy that.
Missed logging a couple workouts.
I’m trying to re-introduce Hammer Strength pullovers with a light weight. Get my shoulder functional again. It hasn’t been hurting, funny how you get used to it then it becomes weird when it’s gone. It’s going well with 5x10x270. If motivation comes back enough to lift at home then free weights will also be strict and light. Hoping shoulder can tolerate HSMP’s then Arnold’s…
Today
hspl row
5x5x360
hspl decline
5x5x450 (slow, felt heavy as fug, but no misses!)
hspl shrug
5x5x450 (need to drop a plate and work on ROM)
hspl incline
5x5x270
hspl pullover
5x10x270
Today
hspl row
5x5x360
hspl decline
4x5x450
4x450
hspl shrug
5x5x360
hspl incline
5x5x270
hspl pullover
5x10x270
Feeling decently decent…
hspl v-squat
3x5x270
3x5x360
3x3x450
dl
3x5x215
3x5x315
2x3x405 (straps)
500
The great bike rides mixed with the heavy deads is really impressive good work. How’s the hammie? Damn brownies at the front desk…becoming a purple Barnie gym…get out quick!