On Saturdays, the group goes on a longer and slower ride. I had today off work, so I decided to tag along. We rode a massive 90km at a fairly decent pace. I managed to hold on for most of the ride, although I “bonked” in the last 7km, at which point I stopped for a gatorade and a mars-bar at a gas station. I then slowly rolled home.
I dont plan to take part in such long bouts of cardio, although the longer slower ride will help me get into better condition to survive the shorter rides on Tuesday and Thursday mornings. Have to remember to take carbs with me if I ever attempt another ride over 50km.
hey mate, keeping an eye on your log. Im in a similar boat to you but not in an actual team but playing the odd game with a makeshift work team. Im still training to be the strongest on the pitch but need to drop some weight so instead of endless running im gonna give some bike rides a go very similar to yours but shorter, like say 20k-25k. But how long do yours take on average? i need to build endurance and drop some fat so these will be essential but im not sure if i have time for a 40k.
so how long does it take you to do a 20k? 25k? and 30k?
[quote]adrenalinx wrote:
Im still training to be the strongest on the pitch but need to drop some weight so instead of endless running im gonna give some bike rides a go very similar to yours but shorter, like say 20k-25k. But how long do yours take on average? i need to build endurance and drop some fat so these will be essential but im not sure if i have time for a 40k.
so how long does it take you to do a 20k? 25k? and 30k? [/quote]
A 30km ride on the road bike will take you about 50 minutes to complete. Although with cycling, one must put time aside for bike maintanance etc etc. I used to ride 30km by myself all the time. I suggest finding a steep hill near to home, about 150m long with a steep incline, and at the end of the ride do hill sprints. Try to increase the number of sprints every week.
I also suggest finding a group to ride with, even just once a week. You will always be pushed to go faster when your trying to keep up with those that are slightly faster than you.
10 sets of;
8 reps of bodyweight dips, 10 reps of incline hammer curls(15kg for the first 5 sets, 12.5kg for the second 5 sets).
90 seconds rest b/w each superset.
3 sets of:
10 reps of lateral raises using 7.5kg dBs, 10 reps of rear delt raises using 3kg dBs.
60 seconds rest b/w each superset
knee rehab:
2 rounds of:
8 reps of eccentirc one leg squats, 10 reps single leg deadlifts, 10 reps eccentric leg extension, quad stretching.
notes: Decent session. Struggled for the last 2 sets with the dips. Next week will aim for 9 reps of dips in the first 5 sets and then 8 reps in the next 5. Will try and do the whole 10 sets using 15kg for hammer curls and keep accessory the same.
Im a little pissed off that my right knee patella tendonitis is still annoying me. Its not getting worse, although its not getting better as fast as I would like. This morning my “voodoo floss bands” arrived in the mail. Hopefully they will do the trick. Wont get time to use them tonight, as I have to clean my house for a rent inspection I have on Wednesday.
[quote]stefan128 wrote:
Check out your documentary thread in GAL. People want to see that video!!! [/quote]
Due to my adductor injury late in the season, the documentary has been postponed. The new release date will likely be sometime in June 2013, featuring a badder, fitter and stronger bird.
[quote]panzerfaust wrote:
In for the GVT and epic mask!
A mate of mine is running GVT so I am curious to see how it treats you.
Looking ripped man - nice work! Did you cut there from a much higher weight? And what’s your height?[/quote]
Welcome to the cage. We go hard.
Thanks for the kind words.
Im only going to run GVT for 6-8 weeks. Im doing it for the high reps which I usually don’t do, I just needed something different than my usual reps of 5 or 3. The program does not really suit my goals, but its more of a mental thing I am doing it for.
I have been at about 93kg about 9 months now. About a year ago I was at about 100kg, although been a soccer player the extra weight was impacting on my joints and it was just not maintainable. For this up-coming season i want to make sure that my endurance and stamina is above average. The reality is that over the next 3 months I may even lose some weight, including muscle.
Im 6’1.
LIVE UPDATE
I have just done my mechanical check on my bike in preparation for tomorrow mornings group ride. I had found a 2mms slit in my front tyre. Probably could ride, although if I get a blow-out I could be flying into the road at 60km/h. Probably be a better idea to skip tomorrows ride. Im devastated… just another setback. Maybe ill do my leg work tomorrow morning…???
10 sets of:
10 reps of front squats using 45kg, 10 seps of lying hamstring curls using 35kg.
90 seconds break b/w each superset.
3 sets of:
12 reps of calf raises using 40kg, 12 reps of ab wheel roll-outs on the knees.
60 seconds break b/w each superset.
Knee rehab:
3 sets of 12, super slow eccentric one-leg extensions.
2 sets of 12, single leg deadlifts.
(knee still feels a little angry, not getting worse though).
notes:
Front squat form was poor form. Strained my left side lower back a bit, but not too bad. Maybe should of done more glute activation before the workout, and have to remember to keep those elbows up and knees out!! My ab wheel roll-outs were crap as well, was not really feeling it. First time Ive done these for awhile, so it may take some time to get the proper muscles firing.
Next week, I will increase the front squat weight to 50kg, increase the hamstring curl to 40kg, and will keep accessory the same.
Mr Strangemeadow, i promised you a video of me squatting, and I did take my camera, although there were too many people in the gym today, and I didnt really want to get the camera out and start filming. Im new to this gym and didnt want to offend anyone/make anyone uncomfortable. Ill try again next week.
theBird,
I understand about the video. You might also try Goblet Squats. They force you to have perfect form. I did some as a warm up today for my leg day and it helps. I did 10 reps each with a 40# db, then 60, 80 and 100.
It felt really good and I was able to go super deep, helped activate me for back squats.
Just a suggestion.
[quote]strangemeadow wrote:
You might also try Goblet Squats. They force you to have perfect form.
It felt really good and I was able to go super deep, helped activate me for back squats.
Just a suggestion.[/quote]
Thanks Mr Strange.
Your suggestion will be implemented. Next week warm up is 3 sets of 12 goblet squats using a 20kg dB.
Crazy weather is the topic on most news programs at the moment. My town hasn’t received any torrential rains like a near-by city has, although we have had crazy winds. This morning the winds were at about 40km/h. For those that ride a bike will understand the torment of riding a bike in strong winds. This morning I could only keep up with the group for the first 7km. I just didn’t have the power in my legs to combat the winds. I suppose that may also have got something to do with the 100 front squats I did yesterday. Last night I also had a work event at the local bowls club, where I had 4-5 beers and ate some food I usually don’t eat. Probably didn’t help
Anyway, so on my lonely bike ride home (I took a 20km route home), I had decided that there was no way Im going to keep up with the group if I keep squatting on Wednesdays. Especially as the weight Im lifting is slowly going up. Hence i am going to re-arrange my program;
Mon: Rest day.
Tues: Group bike ride.
Wednes: Shoulders and biceps.
Thurs: Group bike ride.
Fri: Chest and back.
Sat: Slow recovery bike ride.
Sun: Legs.
I usually try to keep Saturday and Sunday low key, but this is the only way the program is going to work, so Im going to have to get used to working out on Sundays, which is usually my rest day.
A new edition to “the cage” is the bi-monthly photo shoot and weigh in. Although my goals are not aesthetic, I think this will give me some motivation on keeping on the right track with eating and training.
date: Sunday, 18th November 2012.
weight: 93.5kg
tweet
[/quote]
You look great man, you are so lean it looks almost like you are carved out of granit.
[quote]jtownlax wrote:
Don’t be afraid to bike after a leg day. It will probably add recovery more then anything.[/quote]
Your right.
I might do a swap. Legs on Saturday, and recovery ride on Sunday. Or maybe Ill just go by feel for those 2 days, for example if I feel like crap on Saturday Ill ride on that day and do legs the next and vice versa.
[quote]florelius wrote:
You look great man, you are so lean it looks almost like you are carved out of granit.
Ps. I like the mask, cool in a morbid way
[/quote]
Thanks buddy.
That mask is the original “theBird” mask. Although this year I have decided to use some different masks. Watch this space!
In 2001, the International Criminal Tribunal wrongly indicted Ante Gotovina for war crimes and crimes against humanity committed in 1995 during Operation Storm. He was found guilty and sentenced to 24 years prison. He was prisoned for defending his homeland, in his homeland.
On 16 November 2012, he was found not guilty on all charges by the appeals panel at the ICTY, and immediately set free. A Croatian government plane flew the general home, where he received a hero’s welcome across all of Croatia.
The following workout is dedicated to him…
Friday, 30th November 2012.
TRAINING
AM
chest and back
A quick foam roll and shoulder mobility work.
10 sets of:
10 reps of dB bench pressusing 25kg, 7 reps of pull-ups. (Needed to change to 22.5kg dBs in the 6th se for the pressing, and changed to 5 pull-ups by the 5th set)
90 seconds rest b/w each superset.
3 sets of:
10 reps of dB rows using 27.5kg, 10 reps of incline flyes using 17.5kg dBs
60 seconds rest between each superset
Knee rehab:
3 sets of 10 reps of super slow one leg eccentric leg extension.
notes: This session was epic. Massive pump, lots of sweat, grunting and swearing. My fellow gym members probably don’t like me now. The last 5 sets was a struggle and included a bit of body language here and there. Still struggling with the pull-ups. Next week, I will keep the weights the same and try and use less body language.
Went for an ‘almost 30km’ recovery ride by-myself. I would have preferred to have done an extra 10km or so, but had to get home to get ready for work. Winds were strong, and hence super slow average speed. Spending time on the bike is important if I want to get myself up to the standard of the group I ride with.
Time; 1:03:10
Distance; 27.97km
Average speed; 26.6 km/hr
Maximum speed; 44.7 km/hr
Total climb; 76m
Usually Sunday is my rest day. Int he attempt to prevent overloading the legs mid-week and in attempt to keep up with my cycling group I have moved legs from Wednesday to Sunday. Today I have decided to keep the weights the same as last Wednesday as there was only 4 days between the 2 leg sessions.
TRAINING
AM
legs
Agile 8, foam rolling and some goblet squats to warm up
10 sets of:
10 reps of front squats with 45kg, 10 reps of hamstring curls with 35kg.
90 seconds b/w each superset.
3 sets of:
12 reps of calf raises, 12 reps of swiss ball roll-outs.
60 seconds rest b/w each superset.
Knee rehab;
3 sets of 10 super-slow eccentric single leg extensions.
notes: Need to concentrate on form with the squats. Elbows up higher! Squeeze those glutes! Concentrate! Next week I will attempt 50kg with the front squats, 40kg with the hamstring curls, and keeping accessory the same.
After the gym I headed to the pool with the gf to learn how to swim. I can now swim about 20m. Personal best.
[quote]strangemeadow wrote:
Swimming is hard.[/quote]
Its sure is. I never really learnt how to swim properly as a child. Going to try going to the pool once or twice a week, just to see if I can learn. My gf is a swim coach, so she is going to help me. Its hard to float though when you are carrying that extra muscle.
