It was a very long and busy day, but I managed to finally get to the gym tonight. Not the best workout, but done none the less. 3x10 Dead Lifts 3x10 (per side) One Hand Long Pull Rows 3x15 (per side) Cable Wood Choppers 3x20 Tire Flip 180 2x20 Bicycle Crunches 3x20 Captain Chair Leg Lifts 3x10 Back Extensions
Tue. 1/31/17 3x30 Dips 3x20 Tricep Pushdowns 3x10 High Rows 3x10 Lat Pulldowns 3x12 Lateral Raises 3x10 Rear Delt Flyes 3x10 Standing Barbell Rows 3x30 Seated Calf Raises
3x10 DB Curls 3x10 Hammer Curls 3x10 Preacher Curls 3x10 Reverse Grip BB Curls into Overhead Press 3x10 Seated French Press 3x10 Seated Dips 15 mins HIIT Rowing (2 mins max, 1 min 75% repeat 5 times to kick my butt) Overall a nice workout and day 4 in a row...
Wed. 2/1/17 3x30 Dips 3x20 Decline Press 3x15 Cable Flyes 3x20 Incline Dumbbell press 3x20 Tricep Pushdowns 3x15 Seated Dips 3x12 Tricep Extensions 3x30 Hack Squat Calf Raises
3x10 Military Press 2x20 Tire Flip 180 (140 lbs) 1x10 Assisted Chin Ups 3x20 Cable Face Pulls 3x1o Lateral Shoulder Raises 4x10 Vertical 1 hand cable Rows 2x30 Captain Chair Leg Lifts 3x10 Shrugs 2x20 Overhead Plate Lifts I think I am going to try and add chin ups into my regular workout. I'm too heavy and weak now to do them, but with the assist I was able to get through a set. It will take me a while, but my goal is to do 10 unassisted by my birthday in June.
Fri. 2/3/17 3x30 Dips 3x12 Preacher Curls 3x12 Hammer Curls 3x12 Barbell Curls 3x12 Lat Pulldowns 3x30 Hack Squat Calf Raises
Goblet Squats HS ISO Chest Press HS ISO Incline Chest Press DB Pullovers Captain Chair Leg Lifts Overhead Plate Lifts Added a 30 minute bike ride this afternoon. I wish I could have gone farther, but it was cold and my ears ached from it. Still beats doing cardio in the gym.
Sat. 2/4/17 3x30 Dips 3x12 Standing Barbell Rows 3x20 Tricep Pushdowns 3x30 Tricep Overhead Press 3x15 Shoulder Press 3x30 Seated Calf Raises
Sun. 2/5/17 3x30 Dips 3x12 Leg Press 3x12 Leg Extensions 3x30 Seated Calf Raises 3x10 Seated Lateral Raises 3x10 Rear Delt Flyes 3x30 Shrugs
Mon. 2/6/17 3x30 Dips 3x12 Incline Dumbbell Flyes 3x12 Converging Press 3x12 Flat Bench Press 3x10 Pectoral Machine Flyes 3x20 Overhead Dumbbell Press 3x15 Seated Dips 3x10 Wide Grip Lat Pulldowns 3x30 Seated Calf Raises
Dead Lifts Back Extensions One Hand Long Pull Rows Lat Pulldowns Cable Face Pulls Captain Chair Leg Lifts Assisted Chin ups Making some progress today. I was able to pull 335 lbs on the dead lift. Also dropped the assist weight on the chin up machine and was able to gut out 3x10. It wasn't pretty, but it was done.
Tue. 2/7/17 3x30 Dips 3x12 Hammer Curls 3x12 Barbell Curls 3x12 High Row Curls 3x12 Concentration Curls 3x12 Shoulder Press 3x12 Lateral Raises 3x30 Seated Calf Raises
Nowhere to ride a bike (safely) since we moved here last summer. But it's much nicer for walking. Day off, went for a walk.
I like my time in the woods whether I am on a bike or foot. Are you able to ride on the above path or are there any gravel paths in your area? I spend most of my time on the roads, but have been hit and had things thrown at me a number of times since 1990.
I'm told there are such places but we'd have to drive to them which, to me, would suck all fun out of it. The paths you see above are too torn up by four wheelers and too cluttered by debris to ride mountain bikes on (even if I had one I'd fear breaking my neck). We live on a 2 lane road that is as busy as any highway, so that's out. So we hoof it.
There is no problem driving to a nice gravel path if it will keep you safe and help you enjoy your ride.
4x15 Goblet Squats 6x12 DB Curls 4x12 DB Hammer Curls 4x15 Triceps Kick Back 4x20 Seated French Press Got a text from my mom and a feral cat passed in her back yard and the chihuahua was trying to eat it. Had to go there to bury the cat and just didn't feel like trekking back to the gym. Used some adjustable dumbbells to do a little bit at home. Supposed to get 8-12" of snow over night so I probably won't be heading out tomorrow besides dealing with the snow. Will need to figure out some routines for home when I can't get to the gym.
I don't doubt it but this is also a horrible growth area...not a bad thing in itself but it's growing to fast for the existing infrastructure (so the long time locals all tell me). There are such paths but the roads themselves are always clogged with speedo wearing packs of bikers, so bike paths are likely the same. I just never have been good at crowds. To get lost in one, yeah, but not compete with one. We'll stick to the woods (no choice for now).
I've ridden a bike most of my adult life. I commuted, worked as a messenger, and even raced track bikes on a velodrome for a while and trust me, I am not a fan of most cyclists either. I have a sticker on my bike that says just because I ride a bike doesn't mean we're friends. As long as you are happy getting out, don't let some knucklehead ruin your good time.
