Made the most of the weather and spent a few hours in the saddle today on the D&L Trail near Jim Thorpe. 38.3 miles / 58 km
Straight Arm Lat Push Downs Cable Face Pulls Bench Press Overhead Plate Lift Cable Flies BB Curls DB Hammer Curls
Sunday Straight Arm Lat Push Down Lat Pull Downs T-bar Row One hand long pull cable row Cable Face Pulls BB Curls Farmer Walk Monday 16 miles on the bicycle with about 900 ft of climbing this morning.
162 push-ups on my Pushup Pro program, followed by 10 on the knuckles. Was supposed to do this workout tomorrow. However, a cigar and an adult beverage or two is more important. A man has to have priorities ya know .
Wednesday Dead Lifts T Bar Rows Shrugs Cable Face Pulls Straight Arm Lat Pushdowns Lat Pull Downs Treadmill Thursday Bench Press Cable Flies Incline Press Overhead Plate Lift Captain Chair Leg Lifts Upped my treadmill time and doubled my distance today.
Spent four hours on my bike today in Jim Thorpe PA. 49.75 miles of gravel with 2700 feet of climbing as the first half was all up hill. Great day to be out. Everything is still mostly green with just the first hint of the leaves changing.
That's quite a ride. What are you riding? I had planned on riding a similar duration (unfortunately on flatter terrain) this morning, but I overslept due to my youngest keeping me up from around 1-3:30. I usually get up at 5 am for a light breakfast before getting on my bike around 6. Today I was delayed until 9 and due to bad weather and bad excuses I was only out for about 2 hours. But it was better than doing nothing. Hopefully I will manage to squeeze in a short run before the end of the day.
Thanks. It was a really nice day on the bike. I am riding a very dirty 2014 salsa colossal. I bought it very lightly used and have put about 5000km on it over the last few years. I should spend more time on it, but spend too much in the gym. It would be nice to be motivated to ride more in the morning. It doesn't happen often for me, but I do commute every once in a while.
5000 km in just a few years? That's pretty good, isn't it? I am just a weekend warrior myself and like you I spend most of my exersise time in the gym during the week. But I do enjoy getting out riding on an early sunday morning with almost no traffic and having the road all by myself. But with winter coming I do not see myself doing it for much longer.
51.3 miles / 82 km on the bike. It was a great ride until it got hot and I ran out of water and bonked with about 8 miles left. Still mostly awesome.
39 miles of gravel yesterday, 33 more this morning. 6.5 hours over the last two days. Trying to enjoy as much of the weather possible while it is still nice.
BACK & BICEPS Weighted Pull Ups: 35/5 and 25/6 Low Row (overhand): 200/10 and 200/10 Vbar Pull Downs: 210/5 and 200/6 Chin Ups: 9 and 7 I started doing weighted pull ups with a neutral grip (palms facing each other) about 15 inches apart. This allows me to get a better ROM than overhand and as we all know, better ROM means more muscle mass! When it came time for biceps I wasn't in the mood to do bicep curls. I was never in love with bicep curls to be honest. I did them because they are just one of those exercises that all bodybuilders do, but I never got great results from them. While my arms are one of my weaker body-parts, my biceps looked the best when chin ups and weighted chin ups were my bicep exercise. Note To Self: ditch the curls and go straight to the chin up bar !!!