You can do 50 miles on a bike, and DL 500 in the same week…well done sir!
THX,
50 miles, twice in a week…
one commute, one pleasure ride.
Not sure about the 500…
That third rep tweaked left erector.
When I strapped in on the first attempt on the third rep I “knew” it wasn’t right and waved off… Stupid pride made me try again.
Taking a while to heal…
FUG!
Somehow my garmin lost the file for the 2 rides. It’s never done that before. The PC had trouble recognizing the device… Perhaps it was busy doing a file check or some such when I disconnected.
Fortunately, I’ve ridden both those routes before.
Well, it was a learning day… too bad I’m so dull I have to learn the same thing over and over.
this morning, COLD! dressed for it, a bit over… But didn’t get enough calories…
Summary
Distance: 24.96 mi
Time: 2:15:10
Avg Speed: 11.1 mph
Elevation Gain: 915 ft
Calories: 1,925 C
Avg Temperature: 49.1 °F
Details
Timing
Time: 2:15:10
Moving Time: 2:13:54
Elapsed Time: 2:45:37
Avg Speed: 11.1 mph
Avg Moving Speed: 11.2 mph
Max Speed: 28.9 mph
SpeedPace
Elevation
Elevation Gain: 915 ft
Elevation Loss: 925 ft
Min Elevation: 110 ft
Max Elevation: 373 ft
Cadence
Avg Bike Cadence: 75 rpm
Max Bike Cadence: 109 rpm
Temperature
Avg Temperature: 49.1 °F
Min Temperature: 44.6 °F
Max Temperature: 68.0 °F
Afternoon ride.
over dressed over fed…
Had to ride slow to keep from ralphing…
Summary
Distance: 25.08 mi
Time: 2:12:25
Avg Speed: 11.4 mph
Elevation Gain: 879 ft
Calories: 1,963 C
Avg Temperature: 63.2 °F
Details
Timing
Time: 2:12:25
Moving Time: 2:10:38
Elapsed Time: 2:24:08
Avg Speed: 11.4 mph
Avg Moving Speed: 11.5 mph
Max Speed: 25.6 mph
SpeedPace
Elevation
Elevation Gain: 879 ft
Elevation Loss: 942 ft
Min Elevation: 86 ft
Max Elevation: 322 ft
Cadence
Avg Bike Cadence: 78 rpm
Max Bike Cadence: 117 rpm
Temperature
Avg Temperature: 63.2 °F
Min Temperature: 60.8 °F
Max Temperature: 73.4 °F
Wednesday’s lift
hspl incline
5x5x270
hspl row
5x5x360
hspl decline
2x5x450
4x450
4x360
3x360
hspl shrug ((shit) previous shrugs have been 450!))
5x5x360
Thursday’s
french press bar ab rollout
5x10
hspl mp
3x10x180 ! YEE HAW! DIDN"T HURT!
hspl pullover
5x10x270
cable curls v bar
5x10x60
No ride this week, too damn cold for what I can deal with yet…
I just got a new boss at work and I am reporting through Calgary now. He bikes to work all winter… 8|
Are you finding it is a choice between biking and lifting? Can’t serve both masters?
Mostly it is injuries, parenting duties and timing.,
Trashed shoulder last winter trying 10x10’s. I tried resting it but still lifting to avoid atrophying. accomplished neither.
They found very old injury in shoulder (slap tear) offer to repair it, but 6 months of not using right arm to repair something that has been damaged for 39 years. So nah, just means no flat benching… Also found a blown c5-6 disc. It too has been there quite awhile.
But recently trashed lower back. Set seat too high. Recently pulled left erector.
Just crap like that…
Also loosing weight, hoping mostly body fat but with limited lifting, maxes have fallen faster then weight.
If you are like me even losing fat drops the lifts a bit. Unless you are competing it is worth the exchange though.
Thanks, it is amazing how quick you can loose strength.
Feeling better!
hspl row
5x5x360
hspl decline
5x5x450
hspl incline
5x5x270
hspl shrug
5x5x450
DL
5x3x315
5x3x405
hspl v-squat
2x3x540
Homelift… gotta break the mental barrier…
db mp
3x10x30
db curls
5x10x30
db pullovers
3x10x60
abz wheels
5x10
Mary’s gym
dl
5x3x315
weird machines
row
3x10x150
bench
3x10x210
pec deck
3x10x210
cable curls
5x10x60
cable press downs
5x10x150
stationary bike
god knows what
todays lift
hspl incline
5x5x270
hspl row
5x5x360
hspl decline
5x5x450
hspl shrug
5x5x450
Homelift… gotta break the mental barrier…
db mp
3x10x30
db curls
5x10x30
db pullovers
3x10x60
abz wheels
5x10
Mary’s gym
dl
5x3x315
weird machines
row
3x10x150
bench
3x10x210
pec deck
3x10x210
cable curls
5x10x60
cable press downs
5x10x150
stationary bike
god knows what
todays lift
hspl incline
5x5x270
hspl row
5x5x360
hspl decline
5x5x450
hspl shrug
5x5x450
life interfering with lifting…
Weather interfering with riding…
db mp
3x10x40
db pullover
3x10x60
ab wheel
3x10
db curls
3x10x40
well, at least it was something…
Mary’s gym
stationary bike
rolling hills level 3
weird machines
row
3x10x200
bench (set seat down low to approximate incline)
3x10x200
curl bar pullover
5x10x48
pec deck
3x10x200
dl
3x3x315
cable curls
5x2x10x100
db shrugs
5x10x80
db shrugs
dl
3x3x315
5x3x405
Mary’s gym
12 minutes on bike level 3 rolling hills
Machine MP
3x10x100
Machine Bench
3x10x200
Machine fly
3x10x200
bb Pullovers
5x10x?57?
db shrug
5x10x80
cable curls/press downs
5x2x10x100
20 minutes bike
level 4 rolling hills
Mary’s gym
12 minutes on bike level 3 rolling hills
Machine MP
3x10x100
Machine Bench
3x10x200
Machine fly
3x10x200
bb Pullovers
5x10x?57?
db shrug
5x10x80
cable curls/press downs
5x2x10x100
20 minutes bike
level 4 rolling hills
last lift of the year: Mary’s gym.
12 minutes on bike level 3 rolling hills
Machine MP
3x10x200
Machine Bench
3x10x250
Machine fly
3x10x200
bb Pullovers
5x10x?67?
db shrug
5x10x80
cable curls/press downs
5x2x10x100
20 minutes bike
level 4 rolling hills work on cadence. hold 90, hit 162…
cable curls mustache bar
200
4x200
4x5x200
back in my gym!
~10 minutes row machine
~10 on spin bike (ouch)
hspl rows
3x10x360
hspl decline
5x5x450
hspl shrug
5x5x450
hspl incline bench
5x5x270
cable curl/press downs
5x2x10x50
hspl pullovers
5x5x360
~22 minutes recumbent bike hills level 10…
recovering from nasty sinus infection…
DL
3,2,1x315
2,1x495
500
550, bad miss, barely broke the floor
500
hspl v-squat
3,2,1x270
2,1x360
2,1x450
2x2x540
felt good…
Daddy Daughter lift…
First part anyway, she’s gaining mobility after knee surgery.
hsps decline
5x5x240 (much heavier feeling then plate loaded)
hsps MP set in so altered rep/set
10x240
2x10x260
hsps row
5x5x240
hspl pullover
5x5x360
hspl shrug
5x5x450