Friday
bar MP
don’t think shoulders like bar MP’s
1010x125
Distance: 33.32 mi
Time: 3:52:16
Avg Speed: 8.6 mph
Elevation Gain: 968 ft
Calories: 2,560 C
Avg Temperature: 88.0 °F
Details
Timing
Time: 3:52:16
Moving Time: 2:59:34
Elapsed Time: 3:52:16
Avg Speed: 8.6 mph
Avg Moving Speed: 11.1 mph
Max Speed: 27.6 mph
DAY OF THE HUMPBACK DL! Jesus, my spine is aching in sympathy…
DL
3x5x315 no straps
3x5x405
3x1x550
5x1x500
hspl v-squat
3x5x360
3x3x450
3x3x540
cable curls
4x15x50
home lift:
flat bench bar
10x10x175
today:
Bar MP
10x10x125
Thursday lift at gym:
rather spent…
Happened upon new pattern. Deads and squats on Tuesday. Squats and upper body pulls on Thursday. Mon/Wed/Thurs bar muscles…
hspl v-squat
3x5x360
3x5x450
3x3x540
hspl pulldown
10x270
4x5x270
hspl rom
5x5x360
home lift:
flat bench bar
10x10x175
today:
Bar MP
10x10x125
ez-bar curls
4x10x57
Nice ride!
Distance: 26.66 mi
Time: 2:00:37
Avg Speed: 13.3 mph
Elevation Gain: 472 ft
Calories: 2,148 C
Avg Temperature: 85.1 °F
Time: 2:00:37
Moving Time: 1:56:02
Elapsed Time: 2:21:00
Avg Speed: 13.3 mph
Avg Moving Speed: 13.8 mph
Max Speed: 21.4 mph
Haven’t been on my bike once this summer. You make me miss it.
Hey SNAP!!
It’s been a great riding summer!
Sorry about being away from the list.
Last I checked in, you were recovering from several injuries… So sorry about that.
home lift:
flat bench bar
10x10x175
today:
Bar MP
10x10x125
home lift:
DB MP
10x10x90
DB flat bar
10x10x110
dl
3x3x315 no straps
3x3x405
3x1x500
3x1x550
1x570 matched PR! but better form!
2x500
3x550
6x500
3x5x405
home lift:
DB MP
10x10x90
DB flat bar
10x10x110
squat
3x5x135 a2g
3x5x225
3x3x315
10x1x405
3x3x315
~50 mile ride with my love…
Long, slow ride…
part southern portion of american tobacco trail…
Mon home lift:
DB MP
10x10x110
DB flat bench
10x10x130
Tues.
Night of the Deads, didn’t eat enough, and wiped from 50 mile ride…
3x5x315 ns
3x3x405
2x1x500
2x550
2x1x550
.2x570
.2x550
3x1x500
Thurs.
gave blood (double donation!) Doc says too much iron, get bled… Just can’t keep going to blood doc, they just throw it out and 1) I’m o- 2) I am such low risk for blood born diseases… I felt horribly self-ish having doctor take blood for my health, when it is needed by others for much more pressing needs… AND IT COST OVER $300, my part $70!
Anyway, squats weren’t so bad… dizziness not so bad…
free squats
3x5x135 a2g
5x3x225
5x3x315
5x3x405
cable curls (tendons holding up still!)
6x10x50
rather spent
HSPL MP
3x10x270
HSPL PullDown
3x10x270
HSPL flat bench
10x270
7x270
5x270
hspl row
3x10x270
hspl pullover
5x10x270
Sunday Ride
Distance: 35.43 mi
Time: 3:53:59
Avg Speed: 9.1 mph
Elevation Gain: 965 ft
Calories: 2,644 C
Avg Temperature: 76.0 °F
Time: 3:53:59
Moving Time: 3:00:12
Elapsed Time: 5:09:14
Avg Speed: 9.1 mph
Avg Moving Speed: 11.8 mph
Max Speed: 28.0 mph
Monday gym lift
HSPL MP
3x10x270
HSPL PullDown
3x10x270
HSPL flat bench
8x270
5x270
5x270
hspl row
3x10x270
God I think all this blood letting is making me weak!
(Doc says blood is too thick and i have to get it down by about a 1/3rd)
Mostly effecting reps, not maxes…
Riding is going well, so that’s weird.
DL
405 no straps!
5x3x405
3x2x500
Lats feels like they they were trying to disconnect from their attachments.
Thursday gym lift
Both kids at the gym!
HSPL MP
3x10x270
HSPL PullDown
3x10x270
HSPL flat bench
3x10x180
hspl row
3x10x270
HSPL decline bench
3x10x270
cable curls
6x15x50
tricep cable press downs
6x10x50