What happened with your coach? Did you get injured training?
Welcome back stream. Glad you are back in the saddle
Welcome back!!
Cant wait to see wait you do this year
Heeee’s back! I can reduce my caffine intake a little now and just read your log again. Missed you.
Thanks everyone, it’s great to be back in the game again. I have the basic outline of my new training routine. There will be changes as I discover what’s works and doesn’t. The strength training I already know what works. It’s all the new conditioning routines that are new to me. The game was changed, it’s a totally different ball game now. Now it’s about kicking everyones ass and that’s always a good time.
Racing against others is as much about tactics and strategy. As it is about strength and speed. The only bonus I have is my history of cycle racing. It is guite similar, so I understand exactly what I need to prepare for. My cardio will have to be 110%. I will need to be able to take it to a sprint in a heart beat. Holding it for as long as necessary at any given time.
I will be sending videos to my coach in Calgary whenever possible. I will be needing all the help I can get. My form will need to be flawless, as well as my double push. The most intense training will be the final six weeks. I will be needing a trainer for that. So I have to find a trainer who will train me for a spot on my racing skin.
Started my cardio today, stairmaster for 35 minutes. I figure a week or two will put me back into trainng condition. Sprints, I will love to hate. Bigger, faster, stronger and smarter. Sounds like a challenege!
Good to see you back at it, SL. Good luck and give’em hell.
Had a wicked arm and shoulder workout today. All dumbbells, some taken from P90X and the rest are my favorites.
seated alternating shoulder presses, 30lb db’s X 30
in-out bicep curls, 30lb db’s X 16
bent over tricep kickbacks, 30lb db’s X 15
deep swimmer presses, 25lb db’s X 12
static curls, 30lb db’s X 12
standing overhead tricep extentions, 35lb db’s X 12
seated and seated bent over shoulder flies, 20lb db’s X 10 each
squatting preacher curls, 30lb db’s X 8
dips X 12
lower ab’s
Ran through it twice. I have more to add once I get back into condition. That should be within a couple of weeks. Right now I’m three and three for strength and cardio with one day off.
Right now I need to draft the last six weeks of my training. Then run it by my coach and my trainer Tara. Then it’s all about getting into condition to be able to complete what will most likely be an intense routine. I can hardly wait! Growing stronger one day at a time.
[quote]streamline wrote:
Right now I need to draft the last six weeks of my training. Then run it by my coach and my trainer Tara. Then it’s all about getting into condition to be able to complete what will most likely be an intense routine. I can hardly wait! Growing stronger one day at a time.[/quote]
You sound more focused and intense than ever.
Great comeback. I like it! Look forward to following your progress.
Cardio work yesterday, 60 minutes plus cool down on the stairmaster. I will be back up to 90+ minutes by next we gk. totals were 445 floor, 112 steps per minute, 9.36 miles, 1001 calories, start at level 10 and ending on level 15. I will start sprints next month.
Today is a rest day, lots of stretching tonight. Tomorrow I will start my new leg workout, could get ugly!
Bigger, stronger faster and smarter, I’ve got a race to win.
Streamline!! Just saw this thread back in the queue!! WELCOME BACK BROTHAH!!!
Good to see you posting again!
D
Sorry I’m not posting very often. My computer is fried so I have to use my daughters laptop. Prying her away from it is an exercise on it’s own.
Started my new leg routine yesterday. I was barely able to complete it and that was not at the intensity I desire. There are some exercises that I will be replacing with other more explosive one as I get stronger.
Did a one hour cardio as well. At a very low pace, and it was difficult to complete. Lots mind trick were use to get the distance. I’ll be starting 90 minute cardios tomorrow at a low pace and add at least one sprint day a week.
Staying focused for the long haul!
I thought you were killed in ‘man on skates vs truck’ accident or something to that effect. Good to see you back and as intense as ever.
Worked the arms and shoulders. I really like the new routine. I have kept it simple and effective. It’s all dumbbells but it’s the only way to prevent aggravating my shoulder. It’s working great for me.
Ten minutes of stretching a shoulder warm-ups
Seated alternating DB presses X 15 @ 35lbs
In & out curls (in front and out to the side) X 16 @ 35lbs
Bent over tricep kickbacks X 15 @ 35lbs
Repeat three times
Deep swimmer presses (hammer curl into a shoulder press to a wide wing shoulder drop to sides) X 15 @ 20lbs
Static DB curls (one arm holds weight at 90 degree angle while the other does 4 curls, alternate X 8ea @ 30lbs
Standing behind the head tricep presses X 15 @ 35lbs
Repeat three times
Seated ans bent over seated shoulder flies X 12 @ 20lbs
Rotating DB curls (curl up rotate and lower) X 35lbs
Up right tricep dips
Repeat three times
I will add another set of three at the end of the month. Now I need some dry weather to start my skating drills. So much to do, so little time. If I wasn’t having so much fun I’d quit. Staying strong and focused on the future.
Nice looking circuits SL.
Posted my leg workout in my profile. Doesn’t come out the way one enters it, but it is read able.
Started my 90 cardios yesterday. My lungs are awesome, my legs, not so good. I could barely walk at the end, probabily should have shoved some more carb in my cake hole. Someday I’ll get it right.
Thanks for stopping by everyone. I will spens sometime catching up with everyone as soon as possible. Stay strong guys, we’re going to live a long time!
[quote]ecogenx wrote:
I thought you were killed in ‘man on skates vs truck’ accident or something to that effect. Good to see you back and as intense as ever.[/quote]
That was the rumor. The truth is, there was a collision and the truck was totalled. Our man is fine.
Tomorrow maybe my first day of skating drills. The weather should be just right.
Did a great chest and back workout yesterday. I have found that using the smaller medicine ball (4lbs) for my feet and the larger (10-12lbs) balls for my hands is far more challenging. I use one ball for my feet and either stack them or hold one free. For a while I was doing it the other way around but have since found that stability is far more difficult to maintain this new way.
I am doing alternating sets of push-ups and pull/chin-ups. My push ups are standard width, wide, decline, and diamond (two small balls for feet one large for hands). Pull/chin-ups are wide and narrow grip, 8 sets of 6 and 8 of 10 on the push-ups. I really like these, you simply can’t go fast (well maybe someday) so pump and the burn are easy to achieve.
Had a great 90 minute cardio today. Legs are a little stronger but still a wet noodle feeling at the end. Tomorrow will be leg drills and hopefully some skating drills as well.
I’m going to tweek my leg workout and add some more big explosive moves, vertical jumps and vertical/lateral jumps. Be interesting to see how high I can do these jumps before falling flat on my face in front of everyone of course.
Starting to settle in to my new routine. I can feel my strength increase daily and my determination to succeed is compounding itself.
Hammered out a leg workout today. Not my best effort by any means. Dragging my ass a little from yesterdays cardio. Topped it off with a 60 minute cardio. My legs exercises will have greater intensity as my cardio and leg strength increases. All in all a good day at the gym. Today I am a little better than I was yesterday!
Cardio day, 90 minutes on the stairmaster. I wasn’t really looking forward to stepping on that there machine. Once I got the ipod fired up everything just fell into place. Solid workout, increased pace and intensity. Everyday I get a little fast and a little stronger. Today was a very good day!
Took Tuesday off. Good shoulder and arm workout. My shoulder is getting stronger and stronger. Still keeping it simple with medium weight and higher reps.
Everyone is getting very excited about the Olympics starting day after tomorrow. All I can think of is “Speed Skating” short track, long track it’s all good to me. I will not be going over to the mainland. Way to many people for my comfort zone.
I am happy to say I’m looking forward to cardio tomorrow, that’s a good sign. Once I start looking forward to my leg work days thinks will be really looking great. Day by day I get stronger and faster, clocks ticking!