[quote]Jimmy T wrote:
You are straight up hardcore stream![/quote]
Right back at you Jimmy T! We’re all hardcore here, for one reason or another.
When you love what you’re doing, it’s hardcore playing!
[quote]kmcnyc wrote:
so you need 6 to 8 additional exercises…
let me wrap my head around that one
you are a volume junkie you animal.
kmc
[/quote]
I’m thinking, Sissy Squats and Vertical Jumps.
The sun was shining and as usual, that was all it took. Did a solid 50km today, right to the end. Pushed right through, still catching cyclist at the end. It was spring when the sun shone. Winter when it didn’t.
The cold will stick around for another week, so they say. March can really suck, with the rain and winds over 30km. I’ll have to really stay on top the the dry days. I should be able to make goal. I already have a good jumps on the month.
March Skate Log: 150km-Skate Log: 847km
March 09, 2009 Leg Workout
Machine Squats Plate Loaded: 230, 320, 410, 500, 500 @ 12 reps
Leg Press Plate Loaded: 590, 680, @ 8 reps 770, 860, 950, 950 @ 5 reps
Speed Leg Press Moving Seat: 360 @ 60 reps, 380, 400 @ 40 reps
Calf Press Moving Seat: 400, 400, 400 @ 8 reps
Leg Extensions: 150, 180, 180 @ 12 reps
Deeper in the squats today. I’m below
level now, just! Going to failure on the speed press. Holding the leg extension for at least 1 second and a slow down.
It snowed today WTF! Well it should be gone in a day or two at most. I’m sure I’ll get a couple skates in this week. Rack another 100+ onto this months total.
I’m working hard at not getting to excited about spring just yet. I still have things to get done before the weather gets nice. Having said that, I can’t wait for the weather to warm-up! Spring is coming!
Today should be the last of the cold weather, famous last words. The sun was /is out but it’s -1 celcius in the shade and -4 with the wind chill. Tomorrow is skating weather, just! Then it’s the slow warm-up and into the cooker.
Did a back workout this morning. Nothing special but a good solid one, sounds like a dump!
Close Grip Seated Rows: 140, 160, 180, 180, 200, @ 5 reps
Wide Grip Pull Downs: 140, 150, 260, 170, 180 @ 5 Reps
Machine Shrugs Standing: 300, 390, 390, 390, 390 @ 12 reps
Romanina Dead Lifts: 135, 185, 185, 185, 185 @ 10 reps
Close Grip Pull Downs Seated: 140, 160, 180, 200, 200 @ 5 reps
Spent time between sets checking out the progress of three young guys. They’ve been regulars in the morning for several months. The older has the experience and the youngest is sick and tired of getting pushed of the puck (Canada)! Good solid workers, they’re all making great progress. So great to see young blood pushing Iron.
March 12, 2009 Leg Workout
Machine Press Moving Seat: 300, 360, 400 @ 12 reps
Leg Curls: 100, 120, 140 @ 10 reps
Leg Extensions: 135, 150, 165 @ 12 reps
Butt Master: 100, 110, 120 @ 12 reps
Inner/outer Thigh Press: 120, 140, 160 @ 12 reps inner and outer
Sissy Squats: 50# db’s X 3 X 10
Balance Board: 2 minutes X 3
Record breaking cold this morning, -3 Celcius. I did not want to go to the gym. I didn’t even want to get out of bed. The skies were clear and the promise of a sunny warm afternoon got me motivated.
Did a 45km skate after work. My ass is so sore. Warmed up and then I just let it rip. I was really warm for the first half then it started to cool down. I had an awesome time, great way to whined down the day.
Tomorrow should be warmer and with three days off coming up. I think a 60 km would be in order. The weekend is not very promising, but that can change in a heart beat.
Keeping the faith one day at a time. Bigger, Stronger and Faster!
March Skate Log: 195km Skate Log: 892km
No gym today. It wasn’t a leg day and -2 Celcius again is just to much for this time of year. The day would warm up to +10 with cloudy periods.
Went for a skate after work. I felt great until I started skating. My glutes and other skate related muscles were so sore. I did a warm up lap which helped a bit. Decide to make it a short skate. Did another lap chasing everything on wheels. Had a blast, now I’m in recovery mode.
Bad weather for the next week. Lots of rain in the forecast and me with three days off. That will give me three great workouts and possibly a skate or two, you can never tell around here.
Heard this saying the other day. “Pain is just weakness leaving the body” I love it! Staying strong because I have a huge Ego!
March Skate Log: 225km Skate Log: 922km
Awesome week
you are crazy.
but in a good way
[quote]streamline wrote:
Heard this saying the other day. “Pain is just weakness leaving the body” …
March Skate Log: 225km Skate Log: 922km[/quote]
I like that quote, thanks!
March 15, 2009 Leg Workout
Thanks guys, always great to hear from you!
Nothing special today, just really solid effort.
Machine Squats Plate Loaded:230, 320, 410, 500, 500 @ 12 reps As deep as I can get
Leg Press 45 Degree Plate Loaded: 590, 680, 770, knees to the chest 860, 950, 950, 950 heavy ass shit @ 5 reps
Leg Speed Presses Moving Seat: 360 @ 60 reps, 380 @ 50 reps, 400 @ 50 reps
Calf Press Moving Seat: 400, 400, 400 @ 10 reps
Standing Calf Raises: 315, 315, 315 @ 10 reps
Seated Calf Raises: 135, 135, 135 @ 10 reps
Leg Extensions: 150, 165, 180, 195, 210 @ 12 reps
The weather absolutely sucks, rain, rain and more rain. This will be all next week. I will be watching for my opportunity to get out for some fun. Mean while lift, rest, stretch and eat, it’s such a hard life;) Staying strong because sand in the face really sucks!
[quote]streamline wrote:
March 15, 2009 Leg Workout
Thanks guys, always great to hear from you!
The weather absolutely sucks, rain, rain and more rain. This will be all next week. I will be watching for my opportunity to get out for some fun. Mean while lift, rest, stretch and eat, it’s such a hard life;) Staying strong because sand in the face really sucks![/quote]
I like the way you think Streamline. BTW the weather suck here in the South too. I hope this is winter’s last gasp…
You and me both!
Kind of been a lazy weekend. I started doing some pre-spring cleaning and got carried away. Now my place is clean and I have nothing to procrastinate over. It’s driving me crazy.
Made it to the gym for a back workout. All my final pulls are now over body weight. Next goal is everything breaks two twenty. That should give me the spread I’m looking for back there.
I’m going to be really fired up for my next skate. This wet weather system is making it’s self comfortable. It’s going to be at least a week, unless something changes. Skates are ready and so am I!
[quote]streamline wrote:
March 15, 2009 Leg Workout
Thanks guys, always great to hear from you!
Nothing special today, just really solid effort.
Machine Squats Plate Loaded:230, 320, 410, 500, 500 @ 12 reps As deep as I can get
Leg Press 45 Degree Plate Loaded: 590, 680, 770, knees to the chest 860, 950, 950, 950 heavy ass shit @ 5 reps
Leg Speed Presses Moving Seat: 360 @ 60 reps, 380 @ 50 reps, 400 @ 50 reps
Calf Press Moving Seat: 400, 400, 400 @ 10 reps
Standing Calf Raises: 315, 315, 315 @ 10 reps
Seated Calf Raises: 135, 135, 135 @ 10 reps
Leg Extensions: 150, 165, 180, 195, 210 @ 12 reps
The weather absolutely sucks, rain, rain and more rain. This will be all next week. I will be watching for my opportunity to get out for some fun. Mean while lift, rest, stretch and eat, it’s such a hard life;) Staying strong because sand in the face really sucks![/quote]
That leg training blows me away stream.Awesome!!!
Thanks Jimmy T. Nothing like having a reason for doing something. All this hard work is really showing in my skating. The fact that I have also had a lot of skating this winter. I already have my skating legs ready to go come spring.
I am really motivated as I start picking up the intensity of my training. I really need a successful year to boost my over all motivation. The last three years have shown only marginal improvement. This year has been an extremely progressive one so far, which means it can only get better.
This site plays an important role in my training. The goals I have set out in my Blog are pretty extreme. With having to make a living and for 6-7 months of the year training 3-5 hours a day plus off season training the rest of the year. I do not commit myself to any type of social situation.
Finding this site allows me to communicate with like minded individuals. Watch their training and follow their goals. Support them as they travel their journey. I get a ton of motivation from all the guys here. Watch them progress and over come their hurdles. Cheer as they step up to the plate and compete against the best around them. Best part, I’m not going to meet the wife and kids. It’s all about training & motivating! You guys are the best!
Arms and shoulders today.
Standing curls w/easy bar: 70, 80, 90, 100, 110, 110 @ 5 reps
Machine Seated Shoulder Presses: 100, 110, 120, 130, 140, 150, 160, 170 180 @ 5 reps 190 @ 3 reps
Dips: BW, BW+25# X 4 @ 5 reps
Tricep Pull Downs: 80 X 5 @ 5 reps
Seated DB Shoulder Presses: 30, 30, 35, 35, 35 @ 8 reps
Standing DB Curls: 40 X 5 @ 8 reps ea
Standing Behind Head Tricep Extensions: 30 X 5 @ 8 reps ea
Shoulder Flies: 15 X 5 @ 8 reps
Didn’t push really hard plus I am avoiding all those exercises that have aggravate my shoulder. Still got a decent workout and as I find out what I can and cannot do they will get better. One day this shoulder problem will become history, that will be a great day, hope it’s soon!
March 18, 2009 Leg Workout
Leg Press Moving Seat: 300, 360, 400 @ 12 reps
Leg Curls: 100, 110, 120 @ 10 reps
Leg Extensions: 135, 150, 165 @ 12 reps
Butt Master: 110, 120, 120 @ 10 reps
Inner & Outer Thigh Press: 120, 140, 160 @ 12 reps each
Kick Offs Leg Press Moving Seat: 150, 165, 165 @ 10 reps each leg
Balance Board: 5 X 2 minutes
Some serious ass dragging today. Should probable start doing a pre workout cardio to get the engine fired up. I need to be at a higher level of intensity during these leg workouts. I have six to seven weeks to get as much high explosive work in as I can. The higher the intensity the greater the explosion.
I’m looking at Sunday April 27 or Sunday May 3 for my first time trial. Those dates are coming up really fast. I really want to be ready for the first one. The psychological advantage of a great performance on the first attempt of the year, is everything! I will be ready!
Time to work harder, because there are no second chances, just opportunities to try again. I’m getting really excited, I need a cold shower.
You will do great.I have all the faith in you brother.
Thanks a ton Jimmy T, that makes two of us!
Worked the back this morning.
Seated Close Grip Rows: 150, 170, 190, 210, 210 @ 5 reps
Seated Wide Grip Lat Pulldowns: 120, 140, 160, 180, 190 @ 5 reps
Seated Close Grip Lat Pulldowns: 150, 170, 190, 210, 210 @ 5 reps
Seated Wide Grip Rows: 120, 140, 160, 180, 200 @ 5 reps
Shrugs: 390 X 5 @ 5 reps
Standing Straight Arm Lat Pulldowns: 70 X 5 @ 5 reps
This weather is killing me. Tomorrow is the first day of spring, time for a change.
Now I remember why I hate March and skating in the rain. Yesterday afternoon the weather turned really nice, sunny, calm with clouds. Got home shower changed and headed for the trail. Got geared up and it started to rain.
The weather forecast was calling for isolated showers so I headed out. The shiwer turned to rain and although short lived my wheels were working up a spray.
Which means I got to clean my bears last night. Same thing today. The day turn beautiful, sunny and hot. Got done early headed home showered and checked outside, pouring rain. I hate March, every year the same torture!
Had a good workout this morning, did arms and shoulders. Got to the gym a little late which sucks.
Standing Curls w/ Easy Bar: 70, 80, 90, 100, 110 @ 8 reps
Dips: BW + 25# X 5 @ 8 reps
Seated Shoulder Press: 100, 120, 130, 140, 150, 160, 170 @ 8 reps
Standing DB Curls: 40# X 5 @ 8 reps ea.
Standing Behind Head DB Tricep Extensions: 30# X 5 @ 8 reps ea.
Seated DB Shoulder Presses: 35# X 5 @ 8 reps
Ran out of time but had a good pump and I was feeling great. Well until about twenty minutes ago that is. I was really excited about a skate in the hot sun. I guess it will have to wait for another day.
The next three days have great potential, not as hot but sunny, I hope, pray, beg, plead, grovel. Fuck that, if it’s not sunny and warm I’m shooting me a weatherman;)
Happy first day of spring everyone. Where ever you are I hope spring brings you all the growth and prosperity you can handle. Sunny days are coming fast! Stay strong and enjoy the spring.
Cleaning bearings is a pain in the ass.
every fall and spring I end up skipping on skating due to weather.
looks like you had a nice morning workout
none the less
kmc