29 Aug 2014

super set: barbell bench press: 7, 5, 3, 2 @ 185, 190, 195, 195,
               pullups: 4x10
pushups: 40, 30, 20, 10 w/ 45 seconds rest between sets, 4x10 with 30 seconds rest, 4x10 cadence count pushups

4x5 wide grip pull ups

25 minute bike ride

12 Aug 14

barbell bench press: 7, 5, 3, 3, 2, 1 @ 185, 195, 200, 200, 205, 205
cable rows: 8, 6, 4, 2 @ 120, 130, 140, 160
pushups: 4x25 with 30 seconds rest between sets, 2x10 pushups, 2x10 incline pushups, 2x15, 1x10 bosu pushups (180 total)
pullups: 2x8, 5, 3, 5, 3, 3, 2, 1 (38)

30 minutes cycling at 17 to 18 MPH

Kicking off the New Year

The New Year is here and I'm tired of getting back at night when it's too late for me to go running outside, and the gym's about to close. So I took advantage of the special performance bike was having on resistance trainers and got one for me to use. For the past two weeks I've been doing pushups every other day with alternating days focusing on speed and endurance (9x35 pushups on one day and 6x50 on the following day) in order to prepare for my next endurance weight lifting cycle coming up. I've never enjoyed it, but it works. The only downside is that it's far more tiring than strength lifting.

Cycling and weights

barbell triceps curls 12, 10, 8, 6, 2 @ 35, 45, 50, 55, 65
preacher curls 12, 10, 8, 6, 2 @ 55, 60, 65, 65, 70
hammer curls 12, 10, 8, 6 @ 40, 50, 60, 70
dips 12, 10, 8, 6, 2
half pull-ups 2x4

Cardio

15 minutes cycling at 90 RPM at level 10 resistance
6 minutes of fartleks. 1 minute on level 20 80 RPM, 2 minutes recovery at 90 RPM.

weights and spinning

barbell military press 8, 6, 4, 2, 1 @ 95, 100, 105, 110, 115
upright rows 8, 8, 6, 6 @ 40, 50, 60, 70
barbell shrugs 10, 8, 8, 6 @ 70, 70, 80, 80

10 minutes of walking

13 minutes of fartlek spinning.

The military presses were harder to complete today because I increased my starting workload and finished using more muscle fibers more often.

The spinning was absolutely hard. I wasn't about to have a coronary or anything like that, but I was burning 30 calories a minute and maybe more. That's about 2 Watts, and I have no idea how many MET's that is. It was really designed to be a lactic acid test to train the muscles to almost failure, and I'd have to say it did a splendid job in that regards.

Cycling

I went cycling today out at Walnut Creek for 17.7 miles in one hour 4 minutes, and then came back home to bike 4 more miles as a warm down for a total mileage of 21.7.  At Walnut Creek, my average speed was 17 MPH with a max speed of 24.6 MPH, and I burned off 1,120 calories which results in me feeling like I have an empty pit where my stomach used to be. To lunch I venture!

Weights, running, and cycling!

So for weights today I did: 5,4,3,2 widegrip pullups and 3x6 wide grip pullups with 55lbs assistance.

hammer curls 12, 10, 8, 6@ 40,40,50,50

seated rows 4x8 @90, 140, 150, 150

After that I did 2 half mile sprints with 2 half mile recovories and a 1.5 mile jog in 26 minutes.

And on top of that I biked for 6.6 miles at 17MPH. I burned off 375 calories by cycling, and 460 calories running to burn off a total of 835 calories (not including weight lifting).

Phew.

biking

Today I did 7 miles on my mountain bike. Too bad it needs a new rear innertube or else I would've done faster than a 13 mph pace without my legs burning. But it was pretty neat to bike through my neighborhood down to the creek, since I saw three does that frequent the area, grazing.

biking

I took my mom's bike out for 6.5 miles in 27 minutes.

biking

I biked around the neighborhood for 6.5 miles in 30 minute on my mountain bike to burn off 343 calories.

cycling

Today I biked wearing my new Trek bike shorts that have more padding. I biked for 15 miles at an average 16 MPH pace to burn off 580 calories. I also did 3 fartleks on a 3 mile stretch with an average 19 MPH pace. YEEOWTCH!

Cycling around the hood

Today I biked 8 miles at an average 15MPH pace for 30 minutes to burn off 431 calories. If only I could ride with a cycling group...

Mondays

Today I biked 8 miles at an average 15 MPH pace and burned off 300 calories.

And I'm also going to the Y later to lift weights for my shoulders:
barbell military press 8,6,4,2,1@60,70,80,90,100
standing fly2x8,6 @ 40,40,50,50

Bicycling

After continuous rain last week and this week, I got to bike around the neighborhood for 8 miles in 30 minutes at a 16MPH pace, and 1.4 miles for a warmdown at a snail's pace. I burned off about 320 calories.

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.

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.

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!

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.

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?