Weights

today I did barbell military presses 8,6,4,2,1 @50, 60, 70, 80, 90

and barbell rows 8,8,6,6 @ 50, 50, 60, 60

Cycling

Biked around for 17.5 miles at an average 16 MPH pace, with a max speed of 26.2 MPH to burn off about 600 calories, and I did it all in an hour. Yaaay.

Cycling

Today I biked around the neighborhood a few times for a total distance of 9.5 miles, for 38 minutes at an average 14.8 MPH pace to burn off 345 calories. The bugs were insane, though. So far, biking around in Eastern NC, I'd never had to worry about bugs getting into my mouth, eyes, or face. I was always concerned that sand or mud would get flung into my eyes, which is why I usually wear glasses when I bike. But this was insane. It felt like sand was being forcefully blown into my eyes, face, and legs when I was biking tonight.

Weights

Wide grip lat pull down @130 4x8
hammer curls @40,50,50,60 12, 10, 8, 6
barbell curls @40, 55, 55, 65 12, 10, 8, 6

weights

barbell bench press 8,6,4,2,1 @95, 115, 135, 155, 165
incline dumbbell press " @ 60, 70, 80, 90, 90
triceps pushdown " @ 160

Biking

I took my bike out to a suburb division that's huge (it has a lake, golf course, and tennis courts), and biked 20 miles at a 15.5 MPH average pace with a max speed of 26.7MPH. I burned off 750 total calories.

Running

Tonight under a pitch black sky and roving gangs of neighborhood preteens threatening my mortal encapsulation, I ran 2 miles for 16 minutes at a 7.5 MPH (8 minute mile) pace to burn off 320 calories.

Running

I ran about 2 miles at a pace that was a little faster than 6MPH for 18 minutes to burn off 300 calories.

Weighs

barbell tricep curls 12, 10, 8, 6, 2@ 20, 30, 40, 40, 50
close grip bench press " @ 60,60,70,70,70
hammer curls " @ 40, 40, 50, 50

Hope's New Bike

My parents found a pink Schwinn 10 speed bicycle out in someone's trash at the beach. I'm not absolutely sure why someone threw the bike away, but I think it was because the frame was too small. But that kind of pisses me off, because if I had a bike that was too small, I'd want to donate it to Toys for Tots or Goodwill or some charity so that some kid could have a bike. Just to be sure, I went over the bike and checked everything out. I trued the wheel and washed the entire bike because it was dingy. And after that I adjusted the brake pads since they were rubbing the rim at an off angle. I still need to adjust the rear derailleur (if it's adjustable!) tomorrow and figure out if it really needs new tires. I think it does; it looks like the nylon on the old tires is flaking off. When the bike dried I sprayed clear enamel on the scratches it had to prevent the steel frame from further rust. Did I mention it was pink? Not a hot pink, but a pepto-bismol type pink. Yech. I really wanted to sand off the paint and give it a few coats of clear enamel but I think Hope would kill me. She's been talking about getting a pink scooter, a pink motorcycle, or a pink Cadillac for the last 4 years or so, and I think denying her a pink bike just might push her over the edge.

biking at the gym

I biked for 18 minutes today at a 90 rpm/15 MPH pace and took note of how easy it felt and wondered if I'm using the correct cog and chainring on the road bike. Then again, an exercise bike and an actual bicycle are two very different theas.

Cycling with sprints

Today I biked for 17.5 miles and did sprints at the end, trying to get my speed up to 25MPH. My average speed was about 15 MPH but I don't know what my pedaling cadence is. I biked for about an hour, to burn off 863 calories. YEEOWTCH!

shoulders

I exclusively lifted weights for shoulders today since I'm planning on biking tomorrow. I haven't decided whether I want to mountain bike at Cliffs of the Neuse or just cycle around tomorrow and play around with the cycling computer.

superset: military barbell press 3x10 @60,60,70
standing fly 3x10 @40,40,40
forearm curls 3x12

Cycling Maintained Speed

I'm still trying to figure out how best to train with cycling and all that, but with my new cyclocomputer that makes things a little easier. I'm technologically impaired so I'm still getting used to the darn thing, but I somehow set it in kilometers per hour. Good thing I remembered all the conversion formulas from highschool physics. The highest speed I was able to maintain for a short duration (about 1/4 mile) was 36 km/hr which converts to about 22.4 MPH, and the highest speed I was able to maintain for a longer duration (roughly 2 miles) was about 17 MPH. Hopefully these numbers will go up when the frequency of my rides increase.

Running

Today I ran for 20 minutes and about 2 miles at the Y at a 5.3 MPH pace which somehow didn't match up the mileage I did. I guess I'll just say I ran about 1.75 miles. I burned off 300 calories doing it and it didn't hurt at all, probably from all the cycling I've been doing. However, something can be said for all the excess water weight I've been carrying around my middle: running's going to get rid of it, because my shirt was quite damp after I finished.

Cyclocomputer

I found a cyclocomputer at Target of all places and I was excited to get it because it was affordable. The only trouble I had with the thing was the directions. It didn't specify just how low I was supposed to put the magnet and the sensor, so I kept having to slide the sensor and magnet down the fork and spokes until it was almost at the hub. But, whatever, it works and I know Katie will have fun fooling around with it when I give her the bike back. IF I give her the bike back. Heh heh.
I'm just thrilled to now know how fast and how long and how many calories I'm burning when I bike, but I have yet to master its many different functions. It can't be that hard, right?

Weights and Cycling

close grip bench press 3x15@60
skull crushers 3x15@30, 40, 40
barbell curls 3x15@30,40,40
concentration curls 3x15@30


For cycling, I rode about 30 minutes on the road bike at a 13 MPH pace to burn 340 calories, and I rode a mountain bike for 20 minutes to burn off 240 calories.

weights

dumbbell bench press 3x10 @70,80,90
incline barbell bench press 3x12 @75
close grip pullups (5,4,5)
cable rows 3x10 @90,100,110

Bike Ride

Early this morning I biked about 15 miles with the roadbike for about 45 minutes to have an average pace of 20 MPH. I'm not sure what my top speed was (I kinda wish I had a cyclocomputer for this sort of thing) but I'm estimating it was about 25MPH or so. I burned off about 1000 calories (and I feel it in my legs and gluteus maximus).

Weights

Squats 3x10 @ 45, 65, 85
barbell military press 3x10 @70
push press 3x10 @ 70

Weights

Weights
Powerlifting: close grip bench press @30,40,60 3x15
skullcrushers@30,40,50 3x15
barbell curls @20,30,40 (burnouts) 3x15

Library Ride

I rode to the Wayne County Public Library and back. It's approximately 4.5 miles round trip and I did it in 14. Woohoo! So I did about a 20MPH pace to burn off 250 calories. The rest of the ride was spent doing incline climbs and flat sprints which burned off about 259 calories. Overall, about 509 calories burned.