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.