5-22-15
Walk 1 mile to gym
Stationary Bike 45 min @ levels 7,6 keeping RPMs around 100 and HR between 120 and 130 BPM
Stretch,Mobility,Hops
Trap Bar Deadlift 2x5 205 lbs
Incline Press 2x5 145 lbs
Barbell Curl 2x5 65 lbs
Pullup 2x5
Ab Wheel Rollout 2x5
Foam Roll Calves and Upper Back
Walk Home
5-23-15
Stationary Bike 45 min @ levels 5,6,4 keeping RPMs around 100 and HR between 120 and 130 BPM
Stretch,Mobility,Hops
Trap Bar Deadlift 2x5 205 lbs
Pullup 2x5
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel Rollout 2x5
Foam Roll Calves and IT Bands
5-24-15
Stationary Bike, 45 min @ levels 10 and 11 keeping RPMs around 100 and HR between 140 and 150 BPM
Stretching, Hops and Mobility
Barbell Curl 2x5 65 lbs
Incline Press 2x5 155 lbs
Trap Bar Deadlift 2x5 205 lbs
Pullup 2x5
Ab Wheel Rollout 2x6
Foam Roll Calves and Upper Back
5-25-15
Walk 1 mile to gym
Stationary Bike 45 min @ levels 7,8 keeping RPMs around 100 and HR between 130 and 140 BPM
Stretch,Mobility,Hops
Trap Bar Deadlift 2x5 225 lbs
Incline Press 2x5 155 lbs
Pullup 2x5 20 lbs
Barbell Curl 2x5 65 lbs
Ab Wheel Rollout 2x5
Foam Roll Calves and quads
Walk Home
5-26-15
Walk 1 mile to gym
Stationary Bike 45 min @ levels 7,6,8 keeping RPMs around 100 and HR between 120 and 130 BPM
Stretch,Mobility,Hops
Trap Bar Deadlift 2x5 225 lbs
Incline Press 2x5 155 lbs
Ab Wheel Rollout 2x5
Foam Roll Calves,IT Band,VMO
Barbell Curl 2x5 65 lbs
Pullup 2x5 10 lbs
Walk Home
5-27-15
Walk 1 mile to gym
Stationary Bike 45 min @ levels 8,7,9 keeping RPMs around 100 and HR between 120 and 130 BPM
Stretch,Mobility,Hops
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65 lbs
Pullup 2x5 10 lbs
Ab Wheel Rollout 2x5
Foam Roll Calves,IT Band,VMO, Upper Back
Trap Bar Deadlift 2x5 225 lbs
Walk Home
5-28-15
Walk 1 mile to gym
Stationary Bike 45 min @ level 10 keeping RPMs around 100 and HR between 140 and 150 BPM
Stretch,Mobility,Hops
Trap Bar Deadlift 2x5 235 lbs
Incline Press 2x5 155 lbs
Barbell Curl 2x5 65 lbs
Pullup 2x5 10 lbs
Ab Wheel Rollout 2x5
Foam Roll Calves,IT Band,VMO, Upper Back
Walk Home
5-29-15
Walk 1 mile to gym
Stationary Bike 45 min @ levels 9,8,10 keeping RPMs around 100 and HR between 140 and 150 BPM
Stretch,Mobility,Hops
Trap Bar Deadlift 2x5 235 lbs
Pullup 2x5 10 lbs
Incline Press 2x5 155 lbs
Barbell Curl 2x5 70 lbs
Ab Wheel Rollout 2x5
Foam Roll Calves,VMO
Walk Home
5-30-15
Stationary Bike, 45 min @ levels 10,9 keep RPM around 100 and HR between 140 and 150 BPM
Stretch, Mobility, Hops
Trap Bar Deadlift 2x5 235 lbs
Incline Press 2x5 155 lbs
Barbell Curl 2x5 75 lbs
Pullup 2x5 10lbs
Ab Wheel 2x5
Foam Roll Calves and VMO
5-31-15
Stationary Bike 45min @ levels 7,8,6 keeping RPM around 100 and HR between 120 and 130
Stretch, Mobility, Hops
Trap Bar Deadlift 2x5 235 lbs
Pullup 2x5 10lbs
Incline Press 2x5 165 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5
Foam Roll Calves, Hip Flexors, VMO
6-1-15
Walk 1 mile to gym
Stationary Bike 45min @ levels 9,10,8 keeping RPM around 100 and HR between 140 and 150
Stretch, Mobility, Hops
Trap Bar Deadlift 2x5 235 lbs
Incline Press 2x5 165 lbs
Barbell Curl 2x5 75 lbs
Pullup 2x5 15 lbs
Ab Wheel 2x5
Foam Roll Calves, IT Band
Walk home
6-2-15
Walk 1 mile to gym
Stationary Bike 45min @ levels 10,11 keeping RPM around 100 and HR between 140 and 150
Stretch, Mobility, Hops
Incline Press 2x5 165 lbs
superset w/
Barbell Curl 2x5 75 lbs
Pullup 2x5 15 lbs
superset w/
Trap Bar Deadlift 2x5 235 lbs
Ab Wheel 2x5
Foam Roll Calves, IT Band, Upper Back, VMO
walk home
Congratulations, not a single day off so far.
How are you liking it?
Does it get boring at all?
And why no farmers walk/carries?
The biking, is that for fat loss? I would think that you’ve had some decent fat loss also, am I right to assume?
Plan on throwing in a heavy day soon?
Keep at it, what your doing is very motivating and inspirational.
Sam
Thanks for the kind words. I’m really enjoying this type of training. There is nothing to think about. I just go in, do the work and leave. The bike definitely gets boring at times, but I work out at a Gold’s Gym with a cardio cinema which, depending on what movie is playing, helps the time go by. I considered doing farmers walks but figured by doing trap bar deads, pullups, ab wheel and strict curls I’m getting similar benefits.
I do the bike for several reasons. Since I’m getting older (I’m 34) I need to do more cardiac/aerobic work to stay healthy. I’m on my feet all day at work so I want to do something that doesn’t destroy my feet and ankles. Finally, and this may be a stupid reason, but my best friend growing up was a freak athlete. He could dunk a volleyball in eighth grade at 5’9, could literally jump over cars and won the high jump by hurdling the bar. He said his athleticism came from riding a bike. I’m sure it had more to do with genetics but who knows?
I’ve only weighed myself once since I started and I was down about 10 lbs. I think about a heavy day now and then but I have nothing planned. My focus is moving the weight fast and using perfect form.
Thanks for reading. I know it isn’t the most entertaining log since it’s basically the same thing everyday, but I hope people can get something from it. It’s an experiment/adventure and I’m interested to see what happens and where I end up.
6-3-15
Stationary Bike 45min @ level 10 keeping RPM around 100 and HR between 140 and 150
Stretch, Mobility, Hops
Incline Press 2x5 165 lbs
Barbell Curl 2x5 75 lbs
Pullup 2x5 15 lbs
Trap Bar Deadlift 2x5 235 lbs
Ab Wheel 2x5
Foam Roll Calves, VMO
Hey progress is progress. With boring or not.
I really like the consistent effort that your putting in.
Keep at it.
6-4-15
Stationary Bike 45min @ level 7,6,8 keeping RPM around 100 and HR between 120 and 130
Stretch, Mobility, Hops
Trap Bar Deadlift 2x5 185 lbs
superset w/
Pullup 2x5
Incline Press 2x5 165 lbs
superset w/
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5
Foam Roll Calves,IT Band
6-5-15
Walk 1 mile to the gym
Stationary Bike 45 min @level 6,5,7 keeping RPM around 105 and HR between 120 and 130 BPM
Stretch, Mobility,Hops
Trap Bar Deadlift 2x5 195 lbs
Pull-ups 2x5
Incline Press 2x5 165 lbs
superset w/
Barbell Curl 2x5 65 lbs
Ab Wheel Roll-out 2x5
foam roll calves and IT bands
Walk home
6-6-15
Walk 1 mile to Gym
Stationary Bike, 45 min @ level 8 keeping RPMs around 105 and HR 140-150 BPM
Stretch, Mobility, Hops, Foam Roll Upper Back, IT Band and Calves
Incline Press 2x5 165 lbs
Barbell Curl 2x5 75 lbs
Trap Bar Deadlift 2x5 235 lbs
Pullup 2x5
Ab Wheel 2x5
Walk Home
6-7-15
Walk 1 mile to Gym
Stationary Bike, 45 min @ level 7,8 keeping RPMs around 105 and HR 140-150 BPM
Stretch, Mobility, Hops, Foam Roll IT Band and Calves
Trap Bar Deadlift 2x5 245 lbs
Incline Press 2x5 165 lbs
Pullup 2x5 15 lbs
Barbell Curl 2x5 75 lbs
Ab Wheel 2x5
Walk Home