Your workouts have soooo much volume
I like that. It makes me think you eat like a horse with your activity level so high.
good work
kmc
[quote]Jimmy T wrote:
Fast and furious gotta love it![/quote]
More than you can imagine Jimmy. It has always been my belief. The greater the capacity of the heart and lungs. The greater the volume of nutrients delivered to my body.
That’s my healthy version and the reason I started doing mass cardio. Now I can’t live without it. To me it’s a very special feeling. It’s personal, I’m sure it’s different for everyone.
Indoor cardio is hardest for me. It gets way to hot and everyone is sucking in my oxygen. Outdoors is the absolute best. The faster you go the cooler you get. Lots and lots of oxygen for everyone.
[quote]kmcnyc wrote:
Your workouts have soooo much volume
I like that. It makes me think you eat like a horse with your activity level so high.
good work
kmc[/quote]
That’s one of the perks. The more you workout the more you get to eat. I’ve always enjoyed eating a healthy diet.
I love the fact that if I wish to. I can eat all the ice cream I want.
I love to cook, bake and eat.
I love to lift, do cardio and eat.
Works out great for me!
Feb. 11, 2009 Leg Workout
My legs need a week off. They’re tired and need to rest for awhile.
Machine Squats: 230, 320, 410, 500, 500 @ 12 reps
Leg Press 45 degree: 590, 680, 770, 770 @ 8 reps, there was nothing there, my legs were empty.
Speed Press Moving Seat: 340, 340, 340 @ 30 reps
Calf Press: 340, 340, 340 @ 10 reps
Seated Calf Raises: 135, 180, 180 @ 10 reps
For one reason or another the legs were not responding. I worked hard for everything today.
Shoulder was way to stiff and sore for front squats.
Long term weather is calling for dry and cold this weekend. Maybe get some skating in. Can’t really count on long term forecast around here. We can hope however.
Easy day at the gym. My shoulder was stiff and sore again today. I was able to locate the problem area last night. Gave it a deep massage so it took a while to warm it up this morning. Did mostly core with some light shoulder work.
It’s 17:40 right now and it’s still light out. By the end of the month I will be starting early evening skates. My spring is about to start. I still need to draft a spring workout routine.
March and April are always hit and miss months. Lots of rain and wind to deal with. Still, the temperature is warmer and everyday is a possible day for skating.
I have big training plans for this spring. Lots of top speed sprinting and hill climbing. I want to push for a 50km sprint. I don’t plan on lossing to many road cyclist this year. This year is going to be so awesome I can hardly stand it. I’m going to hit some serious speed by summer time.
I only have two real priorities this three day weekend. Do my taxes so I can get my refund and buy some new wheels and bearings. Skate as much as possible, no pressure in my life. Weather is going to be dry and cold. Which means I get to have fun freezing! I can hardly wait.
Beyond the burn. Like a Star Trek episode, “To go where no one has gone before”. With fresh legs and a passion in need of nurturing. I took it to a level I never knew existed.
I aways believed once you hit the burn you were at your threshold. Today I learned a new lesson. A real lesson, one with purpose and meaning. There is something beyond the burn, Pain!
Not an I hurt myself pain. A controled pain. One that I could stop in a heart beat. All I had to do was stop skating. I couldn’t. This was new to me. I was 15-20km into my skate. I was coming up on the over pass, up down and run the guantlet. The guantlet is a straight stretch of trail off a short steep drop, with five intersections. The trail has the right of way.
I crested the overpass like I was on the flats. Picked up some speed at the top. Then I opened it up and let the hellhounds out. Top sprint speed and into the tuck. I came up from the tuck with the hound hell ripping into the asphalt. I felt the burn and dug deeper.
It was special. As soon as I started to feel the pain, I knew! I pushed with everything I had. Within a few hundred yards the tears started. It hurt and was so intense, but I couldn’t stop. I couldn’t even slow, I just pushed with everything I could find.
I flew through intersections in under two seconds. The speed was absolutely amazing. The pain was intense, but the speed made me want more. I held the pace longer than I thought I could. As soon as I stopped so did the pain. The burn has a welcome feeling.
I will skate the rest of my life to do that again. I was right out there. It was the most empowering feeling I have ever experienced. I though I was hooked before, now I’m fucked.
Tomorrow I will start my quest. I found something new and I want it, badly! I want to feel that pain again. I want to control it and see there it takes me. Most of all, I want to go that fast again and again. I have the feeling I have been born again.
I have a greater reason to hit the gym and skate the trail. There is a new energy growing inside of me. I can feel it starting to warm. Today was a very special day, I found the new love of my life, that’s to f’n weird.
Bigger, stronger and faster you better believe it, because I do!
Feb. Skate Log: 45km Skate Log: 427km
I have reached another level of speed and performance. Though I was unable to repeat yesterdays amazing effort. My speed and endurance have both increase significantly.
Not only do I feel the increase. I can see it with my ability to now make both traffic lights. I can time the first one but I was unable to consistantly make the second. I’m now hitting both. Return trip, if I miss the first I have the speed to hit the second.
I have broken through a barrier that has plagued for the last two or three years. I’ve hovered around the 30km mark for years. Now I have broken through it. Everything is now worth the effort I’ve had to put forth.
The mental and physical discipline over the years. Plus my refusal to to stop trying. Have finally given me a second wind. My clarity of mind at the moment is crystal clear. My entire out look has a renewed faith. I will never know my true limitations unless I put forth the effort to do the unthinkable.
Today was a 50km leg killer. I had to make sure yesterdays speeds were for real. This is such a big moment in my pursuit of the ultimate speed. This is going to be an amazing year for me. I can’t wait to hit the gym on Tuesday, it’s going to be an intense workout.
I Belief!
Feb. Skate Log: 95km Skate Log: 477km
Great goin’ stream! Breaking one of those barriers is always a natural high!
Thanks Soldog, it sure means an aweful lot to me. Now I have to make good of it.
This is the overpass I so love on earth google
Pointer 48 27’ 18.23" N
123 22’ 39.14" W
The picture box shows the down grade heading toward the guantlet. I turn around at the Gorge Tressle 48 26’ 28.42" N
123 22’ 50.20" W
The other side of the overpass has me turning west at the island junction.
48 27’ 50.06" N
123 26’ 07,80" W
turn around just past the Helmcken Road on ramps. This stretch runs along side the Highway. There and back from the gorge to the on ramps is 13km.
Feb. 17, 2009 Leg Workout
WOW!
Machine Squats: 230, 320, 410, 500, 500 @ 12 reps
Leg Press 45 Degree: 590, 680, 770, 860, 910, 910, 910 @ 5 reps
Speed Presses Moving seat: 340, 340, 340 @ 40 reps
Calf Presses Moving Seat: 340, 340, 360, 380 @ 12 reps
Leg Extensions: 150, 165, 180, 180 @ 12 reps
Sometimes I scare myself. It’s time to shoot for the stars. That 910 leg press was zero problem. At no time did I feel I couldn’t do more. Next leg day it’s straight to the press, time to learn the truth. Just how powerful can I get.
I’m sitting on top of the world. This last weekend has renewed my faith. I will succeed at all costs. Bigger, stronger & faster sounds simple enough.
A beautiful sunny day. Puts a smile on my face everytime.
Did a back workout today, testing my limitations. No easy pulls today, everything is heavy.
Seated Lat Pulldowns: 160, 180, 200, 200, 220 @ 5 reps
Seated Close Grip Rows: 180, 200, 200, 200, 220 @ 5 reps
Seated Close Grip Pulldowns: 180, 200, 200, 220, 240 @ 5 reps
Seated Wide Grip Rows: 160, 160, 160, 180, 180 @ 5 reps
Machine Shrugs: 300, 390, 390, 390, 390 @ 10 reps
Straight Arm Lat Pulldowns: 70, 80, 80, 80, 80 @ 5 reps
My shoulder wouldn’t handle the pull-ups or dumbbell pulls. I’m happy with my workout. Think I’ll add some dumbbell shrugs while my shoulder heals up. Plus I want to try SLDL’s with my back routine. Bigger, stronger & faster I can hardly wait.
Decided to do a shoulder workout today. Mainly because I didn’t feel like doing arms. Had problems with straight arm front shoulder raises. The side ones were okay but pain on the front.
Machine shoulder presses: warm-up, 100, 120, 140, 160, 180, 190 @ 8 reps
Dumbbell presses: 30, 35, 40, 40, 40, @ 8 reps
45 degree face down rear shoulder raises: 15, 20, 20, 20, 20, @ 8 reps
Bent over shoulder flies: 20, 20, 20, 20, 20 @ 8 reps
Side shoulder raises: 20, 20, 20, 20, 20, @ 8 reps
Shoulders felt fine, I did a long warm-up which always helps. I’ll see how things are in a couple days. Then decide if I want to start doing shoulders again. I would really like to get some strength in the shoulders. Then get back to doing chest in a serious way.
Tomorrow is legs and that is the most important muscle group at the moment. I’m hitting 950# or better on the press tomorrow. Basically if 950# goes for 5 I’ll go up, other wises I’ll wait.
Tomorrow will be 11 degrees celcius or 54F. I’m hoping for a skate as well. If next weekend is dry I should get some decent km’s in my skating log this month.
I met two individuals my age today. My god! I never want to get like that. That’s not living and they don’t even realise it.
I don’t know many people my age. My old friends all live up Island and my friends in Victoria are all in their twenties and thirties. Just kind of worked out that way.
Not many fifty year olds that have the intensity to play the BBall court with me. Now twenty year olds are fun and they always want to play.
I have a great life, I’m so proud of myself for choosing this life style. All you guys should be proud of yourselves as well. We really do know how to live, Staying strong because the alternative really, really sucks!
[quote]streamline wrote:
Not many fifty year olds that have the intensity to play the BBall court with me. Now twenty year olds are fun and they always want to play.
I have a great life, I’m so proud of myself for choosing this life style. All you guys should be proud of yourselves as well. We really do know how to live, Staying strong because the alternative really, really sucks![/quote]
You are showing some great numbers on the legs and I think you will find that the shoulder workouts help the rest of you.
[quote]Elaikases wrote:
You are showing some great numbers on the legs and I think you will find that the shoulder workouts help the rest of you.
[/quote]
Thanks Elaikases, I agree with you as well.
Feb 20, 2009 6am Leg Workout
No machine squats today. I went straight to the leg press. I had one thing on my mind, push big!
45 degree plate loaded press: warm-up, 500, 590, 680, 770, 860, 950, 970, 970, 970 @ 5 reps. The last two increases were only 5-6 inch presses. I sure felt them however.
Speed press moving seat: 360, 360, 360 @ 40 reps
Calf presses moving seat: 360, 380, 400 @ 12 reps
Leg extensions: 165, 180, 195 @ 10 reps
Everything went up today. I’m a happy camper. The plate loaded press only holds a total of twenty plates securely. The two ten just balanced on the ends. Time to start stacking plate on top.
Went for a skate after work. Simply had a blast. Did 25km with about fifteen of that at an all out pace. It was sunny and warm and I wasted my legs. I’ll be doing a lot of stretching tonight or I’ll pay a price tomorrow.
I don’t think female cyclists understand the rules of cycling. I will draft you or pass you. If you have a problem with that, do something about it. Don’t say over your shoulder that you don’t like being followed. Get out of my way, ditch me (fat chance) or get drafted.
I will use what ever I can to achieve a greater speed. Including, being an asshole. It was an awesome day, my legs are still wasted. No gym tomorrow, hopfully get a skate in after work. Supposed to rain on Sunday, so they say. Living life to the limit every single day!
Feb skate log: 120km Skate log: 503km
It wasn’t sunny and warm like they promised. Still got in 25km. Worked on my double push form. Trying to get a deeper cut. I know what I’m after and I can do it. I just can’t hold it for very long. It will take sometime, but I’m not doiong anything else.
Looking forward to the longer days. I want my daily km’s higher but I need day light. It’s coming, a week or two should do it. The weather for the next week is not good, things change however.
Feb. skate log: 145km Skate log: 528km
My Diet,
Morning smoothie 5am:
2 cups nonfat yogurt
3 large bananas
1 1/2 cups frozen raspberries
1 1/2 cups frozen blueberries
1 scoop protein powder
3 heaping Tablespoons Salba seed
1 heaping Tablespoon ground almond
1 heaping Tablespoon ground pecan
1/4 cup Hemp seed hearts
1 Tablespoon fish oil
Every morning 365
7am protein shake post gym
First snack:
tuna sandwich on multi-grain
apple
Second snack:
tuna sandwich on multi-grain
baby carrots
Third snack:
4-6 homemade oatmeal,coconut,walnut,choc chip cookies
energy drink
Fourth snack:
large bowl vector cereal or oatmeal
banana
Fifth snack:
post cardio protein shack
chicken and pasta or
eggs on wholewheat w/ cheese and salsa
80g beef jerky
Sixth snack:
anything I want
Big skate days vary with the carbo loading and all. Other wise this is pretty much what I eat everyday. I can’t remember when my diet didn’t revolve around physical activities of one form or another. Basically I eat to perform, fuel for living!
I do have alternatives for those times when I need a change. Nothing takes more than 30 minutes to prepare.
Managed to get twenty km in between light showers. Mostly to loosen my legs up and relax a bit. Didn’t push hard just enjoyed myself.
As the evening light increases so will my distances. Short skates will be around 45-60km with the longer skates varying between 60-100km. Doing 100km skate twice a month by june would empress me, sounds good to me!
Feb. skate log 165km Skate log 548km
Stream, I just cannot imagine the mileage (kilometerage?) that you are doing. You are a machine! nice leg presses too, for a little guy 8*)
old lardass
Thanks old lardass. Laying down the km’s goes by real fast. I’m hoping for some massive km’s this spring and summer. I may even get some size on my legs.
Feb. 24, 2009 Leg Workout
Very solid workout. Raised the reps from 5-8 on the leg press. Went for a greater range of motion on the squat and press.
Machine Squats Plate Loaded: 230, 320, 410, 500, 500 @ 12 reps
Leg Press 45 Degree plate Loaded: 590, 680, 770, 860, 950 @ 8 reps, 950 @ 5 reps
Speed Press Moving Seat: 360, 360, 360 @ 40 reps
Calf Presses Moving Seat: 380, 400, 400 @ 12 reps
Leg Extensions: 185, 190, 210 @ 12 reps
Next leg day I’ll try speed presses to exhaustion. I have a positive feeling about this exercise. I’ll be working this weight for a couple of session then crank it up again.
The day start shitty, weather wise. Rained this morning and stayed cloudy and windy for the afternoon. Sun came out as I was finishing work so I raced home and geared up.
Day light was slipping and looming doom clouds lay threatening in the sky. Fought a head wind for the first eight km’s and totally enjoyed the tail wind after. I didn’t have the carbs or the time for a long skate so I cranked it up for 25 km.
What an awesome way to end the day. A great skate with some sun in the face. Timing was perfect, lost the light just as it started to rain as I was heading back to the van. Two thumbs up!
Feb. Skate Log: 190km Skate Log: 573km
You are really a workaholic,
I cant wait to skate this spring.
I think I need a new helmet first.
kmc