hspl mp
5x3x300
hspl pulldown
5x3x300
hspl flat bench
2x3x300
2x300
270
2x3x270
hspl shrug
5x3x450
hspl incline bench
2x3x300
2x270
2x3x270
sat’s short ride!
Distance: 5.38 mi
Time: 51:21
Avg Speed: 6.3 mph
Elevation Gain: 398 ft
Calories: 462 C
Avg Temperature: 80.4 °F
hspl rows
3x5x450
First lift at Gym with Dear Daughter Sarah – due to computer troubles it’s been awhile so best effort memory.
about 4-8 minutes rowing machine
hsps MP
5x3x310
hsps low row
5x3x300
hspl flatbench
5x3x260
hsps high row
5x3x260
hspl incline bench
5x3x260
hsps pulldown row
1x3x300
2x300
3x3x260
5 minutes swimming
Fun having her as a lifting partner.
about 4-8 minutes rowing machine
hsps MP
5x3x300
hsps high row
5x3x300
hspl flatbench
5x3x310
hsps low row
5x3x300
hspl incline bench
5x3x260
hsps pulldown row
5x3x300
15 minutes swimming
Nice ride:
Distance: 16.32 mi
Time: 2:25:36
Avg Speed: 6.7 mph
Elevation Gain: 833 ft
Calories: 1,312 C
Avg Temperature: 80.0 °F
Monday’s ride:
Distance: 20.79 mi
Time: 1:31:11
Avg Speed: 13.7 mph
Elevation Gain: 374 ft
Calories: 1,652 C
Avg Temperature: 77.9 °F
hspl flatbench
3x3x300
2.5x300
3x300
hspl pulldown
5x3x360
hspl MP
5x3x300
hspl shrug
5x3x450
hspl incline bench
5x3x300
hspl row
5x3x360
hspl decline Bench
5x3x450
hspl pullover
5x3x450
Nice ride:
Distance: 16.32 mi
Time: 2:25:36
Avg Speed: 6.7 mph
Elevation Gain: 833 ft
Calories: 1,312 C
Avg Temperature: 80.0 °F
Monday’s ride:
Distance: 20.79 mi
Time: 1:31:11
Avg Speed: 13.7 mph
Elevation Gain: 374 ft
Calories: 1,652 C
Avg Temperature: 77.9 °F
hspl flatbench
3x3x300
2.5x300
3x300
hspl pulldown
5x3x360
hspl MP
5x3x300
hspl shrug
5x3x450
hspl incline bench
5x3x300
hspl row
5x3x360
hspl decline Bench
5x3x450
hspl pullover
5x3x450
Abbreviated lift:
hspl MP
3x3x300
hspl pulldown
3x3x360
hspl flatbench
3x3x300
hspl row
3x3x450
Much needed ride w/my love.
Distance: 34.52 mi
Time: 3:53:56
Avg Speed: 8.9 mph
Elevation Gain: 1,171 ft
Calories: 2,567 C
Avg Temperature: 73.8 °F
about 10 miles in the rain, no complaints…
DL
5x5x315
5x5x405
first time back to dead’s since lower back popped… with Chiro’s permission
hspl v-squat
3x5x450
5x5x450
Lessons learned:
Take it easy when you switch back from semi-sumo to traditional stance…
Sore as all hell.
This weekend:
Saturday:
Distance: 10.18 mi
Time: 1:44:03
Avg Speed: 5.9 mph
Elevation Gain: 558 ft
Calories: 735 C
Avg Temperature: 82.6 °F
Time: 1:44:03
Moving Time: 1:06:41
Elapsed Time: 2:44:47
Avg Speed: 5.9 mph
Avg Moving Speed: 9.2 mph
Max Speed: 29.4 mph
and Sunday!
Distance: 26.41 mi
Time: 3:49:25
Avg Speed: 6.9 mph
Elevation Gain: 1,365 ft
Calories: 2,331 C
Avg Temperature: 86.9 °F
Time: 3:49:25
Moving Time: 2:39:48
Elapsed Time: 3:49:26
Avg Speed: 6.9 mph
Avg Moving Speed: 9.9 mph
Max Speed: 37.8 mph
Gave blood, they only got half, though my veins are like sewer pipes. She mauled my arm…
SO pissed.
I NEED to give like twice what they’ll take as my hemocrit is way too high… and they only take half of what they could, which since it isn’t full they’ll just toss…
Didn’t make any progress, was 56, same/same as when I started…
I hate getting bled, as they’d throw the blood away and I’m O- (less then a days supply in town…)
anyway…
hspl v-squat
5x5x360
5x5x450
5x5x540
DL
3x5x315
3x5x405
Wednesday:
Abz Wheel
6x10
Curls
6x10x57
Thursday
Medical constraint, nothing over the head…
hspl rows
5x5x450
hspl flat
5x5x360 (pr as it is first time through all 5x5 w/o dropping weight)
hspl shrug
5x5x450 (had to get straps as grip gave out)
hspl incline bench
5x5x300
hspl decline
2x5x450 (total depressing FAIL)…
Beautiful Ride with SO!
Hot, Humid…
Distance: 31.02 mi
Time: 6:38:37
Avg Speed: 4.7 mph
Elevation Gain: 1,155 ft
Calories: 2,268 C
Avg Temperature: 84.0 °F
Time: 6:38:37
Moving Time: 3:00:34
Elapsed Time: 7:50:27
Avg Speed: 4.7 mph
Avg Moving Speed: 10.3 mph
Max Speed: 28.9 mph
How nice that you had a great ride! I need to get out on my bike.
Low Card Hi protein cut… Wrecking lifts. but feels good so far…
Memorial Day Monday!
Distance: 10.96 mi
Time: 57:14
Avg Speed: 11.5 mph
Elevation Gain: 558 ft
Calories: 862 C
Avg Temperature: 80.6 °F
Time: 57:14
Moving Time: 54:22
Elapsed Time: 1:23:41
Avg Speed: 11.5 mph
Avg Moving Speed: 12.1 mph
Max Speed: 32.0 mph
Tuesday Lift!
DL
5x5x315
5x5x405
hspl v-squat
3x5x360
3x5x450
spent
Been away for too long…
First ride with Daughter… Easy, fun!
Distance: 2.81 mi
Time: 15:19
Avg Speed: 11.0 mph
Elevation Gain: 49 ft
Calories: 233 C
Avg Temperature: 79.6 °F
Time: 15:19
Moving Time: 15:19
Elapsed Time: 15:19
Avg Speed: 11.0 mph
Avg Moving Speed: 11.0 mph
Max Speed: 17.8 mph
Next ride with Daughter
Distance: 11.54 mi
Time: 2:06:31
Avg Speed: 5.5 mph
Elevation Gain: 466 ft
Calories: 891 C
Avg Temperature: 80.7 °F
Time: 2:06:31
Moving Time: 1:05:45
Elapsed Time: 2:40:37
Avg Speed: 5.5 mph
Avg Moving Speed: 10.5 mph
Max Speed: 29.8 mph
couple lifts in there somewhere…
Week ago lift:
hspl mp
5x3x300
hspl pulldown
5x3x300
hspl flat bench
5x3x300
hspl shrug
5x3x450
hspl incline bench
5x3x300
hspl rows
5x5x360
hspl decline bench
5x3x360
Dinner Ride with Mary on her new bike!
Distance: 8.41 mi
Time: 52:59
Avg Speed: 9.5 mph
Elevation Gain: 581 ft
Calories: 614 C
Avg Temperature: 77.1 °F
Time: 52:59
Moving Time: 47:26
Elapsed Time: 1:53:07
Avg Speed: 9.5 mph
Avg Moving Speed: 10.6 mph
Max Speed: 32.7 mph
Monday
Great Ride with Dear Daughter.
Distance: 23.83 mi
Time: 2:50:00
Avg Speed: 8.4 mph
Elevation Gain: 646 ft
Calories: 1,736 C
Avg Temperature: 84.5 °F
Time: 2:50:00
Moving Time: 2:13:04
Elapsed Time: 3:23:18
Avg Speed: 8.4 mph
Avg Moving Speed: 10.7 mph
Max Speed: 20.0 mph
Tuesday: double lifts!
Deadlifts
3x315 --ungodly heavy
3x405 --ungodly heavy
15x2x500 --ungodly heavy for first couple reps, then back to feeling normal
Squat Machine
3x5x360
3x5x450
3x5x540
1x730 PR! Figured out I can stack a bar on the shoulder pads to raise the weight capacity!
hspl flat bench
0x320
3x3x300
hspl mp
x3x300
hspl incline bench
3x3x300
hspl decline bench
.1x450
3x5x270
Afternoons lift
hspl pulldown
5x3x360
hspl shrug
3x3x540 —rather limited range
hspl rows
3x3x450
hspl pullovers
3x3x45
standing cable curls --no real tendon issues!!! machine is awkward or I don’t know how to set it up.
5x15x40
10x40
Monday
Great Ride with Dear Daughter.
Distance: 23.83 mi
Time: 2:50:00
Avg Speed: 8.4 mph
Elevation Gain: 646 ft
Calories: 1,736 C
Avg Temperature: 84.5 °F
Time: 2:50:00
Moving Time: 2:13:04
Elapsed Time: 3:23:18
Avg Speed: 8.4 mph
Avg Moving Speed: 10.7 mph
Max Speed: 20.0 mph
Tuesday: double lifts!
Deadlifts
3x315 --ungodly heavy
3x405 --ungodly heavy
15x2x500 --ungodly heavy for first couple reps, then back to feeling normal
Squat Machine
3x5x360
3x5x450
3x5x540
1x730 PR! Figured out I can stack a bar on the shoulder pads to raise the weight capacity!
hspl flat bench
0x320
3x3x300
hspl mp
x3x300
hspl incline bench
3x3x300
hspl decline bench
.1x450
3x5x270
Afternoons lift
hspl pulldown
5x3x360
hspl shrug
3x3x540 —rather limited range
hspl rows
3x3x450
hspl pullovers
3x3x45
standing cable curls --no real tendon issues!!! machine is awkward or I don’t know how to set it up.
5x15x40
10x40
Nice ride on American Tobacco trail (north) with So, her daughter, and my daughter
13 miles, about 10mph average. Forgot my speedometer (boo hoo).
[quote]Null wrote:
1x730 PR! Figured out I can stack a bar on the shoulder pads to raise the weight capacity!
[/quote]
That sounds a wee bit dangerous.
But congrats. That’s a lot of weight!