Good luck with the shoulders Streamline. Your leg workouts would leave me woobly.
[quote]daddyzombie wrote:
Good luck with the shoulders Streamline. Your leg workouts would leave me woobly. [/quote]
Only on paper DZ. You would catch up with my workout before I could catch up to you. Doing full back squats with your lifting weight is serious business.
Hit the gym after work. Did arms and rehab’d the shoulder.
Time to start thinking about adding the cardio to the workout. I don’t want to be like those pussy millionaire athletes. That show up to spring training, in pathetic condition.
I’m thinking of a six week cycle. Keep things interesting sprints, endurance. Then start to progressively shorten the cycle while simultaneously increasing the sprint duration and lower the endurance time. Merge everything together for the start of spring training and the one hour time trial!
I love it when a plan comes together. Staying strong, focused and determined! Plus having way to much fun!
Found this list of clean foods to eat and why. They call it an ab diet but it’s just a list of the proper foods to eat. I posted it in S & N but I know some of you stay on this forum.
http://health.msn.com/fitness/abs/slideshow.aspx?cp-documentid=100215758&imageindex=13
So eat, eat and eat some more, it’s all good. Working hard so I can eat more!
Sunday October 5,2008
Leg workout today
Machine Squats: 230, 320, 410, 500, 500 @ 12
Kick offs : 135, 135, 150, 165, 165 @ 8 ea leg
Romanian Dead lifts: 135, 185, 225 @12, 245 @6, 265 @3
Standing calf raises: 225, 255, 285, 315 @ 8
Sissy Squats: 40lb db’s 4 X 6
Vertical jumps 15lb db’s 3 X 10 (forgot my ankle weights)
Great workout. I’m kind of slipping so I hope to have a solid week. My daughter has recovered from her Mono and will be back at MA tomorrow. I’m starting to find the strength in my legs. Hope to increase my leg workouts with speed drills and cables next week. We’ll see how the leg respond to that.
Staying focused and work hard all my live long days. Have to start keeping an eye out for dry days. I need two hundred plus kilometers a month on the skates. I’m be keeping a running total km’s at the end of my posts. Stay strong! Waiting for spring:(
Silly question streamline, how many wheels and bearings do you go thru in 200km a month?
[quote]j_willy3 wrote:
Silly question streamline, how many wheels and bearings do you go thru in 200km a month?[/quote]
If you keep your bearing cleaned and lubed. They will last a long time. It is important to get the best bearings made. Usually Swiss or German made, ceramic bearing and casings are the best but the price is like $30 each and you need sixteen. That’s a lot of steel bearings, once I have the money they’re mine.
Wheels are a different story. I would like to be able to afford softer wheels. The best for greater traction but you go through them really fast on asphalt. So I use 85A’s the hardest but I can get by on one set a season. I have to order them which is a big hassle.
Wet weather sucks because you have to clean your bearings as so as you get home. Ceramic are water proof so they are best for that as well. Ceramic of course stays cool longer than steel. Hope all that helps
[quote]streamline wrote:
j_willy3 wrote:
Silly question streamline, how many wheels and bearings do you go thru in 200km a month?
If you keep your bearing cleaned and lubed. They will last a long time. It is important to get the best bearings made. Usually Swiss or German made, ceramic bearing and casings are the best but the price is like $30 each and you need sixteen. That’s a lot of steel bearings, once I have the money they’re mine.
Wheels are a different story. I would like to be able to afford softer wheels. The best for greater traction but you go through them really fast on asphalt. So I use 85A’s the hardest but I can get by on one set a season. I have to order them which is a big hassle.
Wet weather sucks because you have to clean your bearings as so as you get home. Ceramic are water proof so they are best for that as well. Ceramic of course stays cool longer than steel. Hope all that helps[/quote]
Good stuff, streamline. Odd ass engineering stuff, reliability, and cycle time issues intrigue me.
My wife says I’m wierd.
[quote]j_willy3 wrote:
My wife says I’m wierd.[/quote]
Very few females can even begin to understand spatial ability. While most guys usually lose it through lack of use. So you’re not wierd, you’re exceptional! Stay strong, waiting for spring:(
200km a month! Holy cow streamline, you’re a machine.
I agree with DZ. You are a machine. Saw a few workouts back you did a 30 rep leg press. Your legs must have been on fire.
[quote]daddyzombie wrote:
200km a month! Holy cow streamline, you’re a machine.[/quote]
Man, you aren’t kidding.
Thanks guys. Problem is it’s easier said than done. The weather has been all screwed up. I’m a week into October and not even a kilometer on the skates. It’s our Thanks Giving weekend so I have four days off. The weather is suppoesed to be cool but clear. Lets hope.
I love doing those endurance leg presses. I’m increasing reps for a while then I’ll drop back the reps and increase the weight. I do have to admit, my legs are really feeling the workouts. I’m doing 2 and 3 days off, so there’s lots of healing time.
The best is yet to come. That’s my story and I’m sticking to it. Staying strong and getting stronger while I wait for spring:(
Hail to the sunshine and dry trails. Today was my first skate of the fall season. Which brings with it all sorts of wonderful things. Wet leafs, fallen twigs and branches coupled with wet conditions, spells red alert.
Wet leafs are as slick as snot on grease. Or a knee injury waiting to happen. Caution is the word right now.
For those of you that have never experienced a West Coast winter. Fall, when the leafs come down takes two to three months. The sides of the roads are a mess and the trails offer a challenge. It doesn’t matter though, it’s well worth it.
I had a great skate today. Mostly just happy to be skating. The double push is coming along just great. Put in a solid 30km today. Some good speed. It was sunny but cool so the t-shirt and underarmour were on. The beginning of the layers. Warm and dry is a must because I’m a miserable SOB when I’m cold and wet.
Staying strong and training to get stronger while I wait for spring 
October’s skate log 30km
Good to hear that you are back at it Streamline. I would love to have two to three months of fall. Here in the Northwoods, we get about three weeks of nice fall weather and then the snow starts. Farmer’s Almanac says we are going to get 130 inches of snow this year (an all time record).
You have never stopped amazing me since i first started reading your posts…I have to say you are indeed impressive!!! Hey, wanna know a secret…ssssh, keep it up!
Thursday October 09, 2008
Leg endurance workout
Machine Squats: 230, 320, 410, 500, 500 @ 12 reps
Leg press, endurance: 300, 300, 300 @ 30 reps
R. dead lifts: 135, 185 @ 12 reps, 225 @ 6
Seated calves: 90, 90, 115, 115 @ 12 reps
Standing calves: 255, 285, 315 @ 8 reps
Yesterdays skate took the snap out of my legs. I had to dig deep to get through the workout. Couldn’t even through in any extras at the end. Feel great about it, solid workout. Not happy about taking four days off. I needed that skate though, and when the sun shines go for it.
Four day weekend coming up. They always mean great workouts. Not being exhausted from work puts a little more pleasure into my workouts. The promise of sunny weather for a couple of days has me smiling. Staying strong and working to get stronger just because I can. Waiting for spring
October’s skate log 30km
I don’t want to train legs with you any time soon. I wouldn’t walk for a week.
[quote]ecogenx wrote:
I don’t want to train legs with you any time soon. I wouldn’t walk for a week.[/quote]
LOL! I wouldn’t want to either. Have to wonder sometimes, just how many flights up is it.
The sun was shining today, until I got to the trail. I was dressed for a cool skate so it didn’t matter. Put in 40 km on a mostly empty trail. Practised technique and some sprints. Had a great time, my legs were taxed by the end of the skate. Just going to start my stretching. Waiting for spring
October’s skate log 70km