24 February 2013

weights | core | south Lake WA loop + Mercer Island

I went to the gym this morning and was able to do a little more and the single leg exercises are starting to feel slightly better as well. And I was able to do one more push-up! Progress. :)

In the gym I'm comfortable enough where I could start to go heavier but I need to remind myself why I'm here which is just to burn some calories, maintain some strength and hopefully keep my legs from atrophying too much. To that end I think adding some reps is more desirable than upping the weight very much.

After getting home I changed and headed out for a ride in relatively mild although somewhat windy conditions. Hey, I'll take it. In fact, I had some sun on my ride today - huge pleasant surprise considering the weather forecast I saw Friday which predicted wind and rain all weekend. Awesome.

People watching at the gym continues to be super fun on the weekends as some of the characters that don't' show up at 5:00 AM on weekdays (that's when it opens Monday-Friday) are able to make it in by 8:00 AM on Saturday and Sunday (that's when it open on weekends). Today there were a couple of yellers with all the accessories.These guys had on massive, leather lifting belts, lifting gloves, piled on massive amounts of iron for deadlifts and then yelled at each other for motivation. I was smiling.

On my ride my heart rate monitor cooperated for a change. And I went one minute faster than when I rode this route yesterday, woohoo! Kidding. About the woohoo part anyway.

I wish I had a power meter on my rain bike... I feel like it's sometimes hard to tell if I'm going too hard and that extra data would certainly help. Anyone want to donate $1,000 to the cause? :)

Sleep 7
Waking HR
Body Weight
Body Fat
Breakfast I didn't eat until after the gym.
Lunch 1:00 PM - Smoothie 2.0
Dinner
Workout Food gym - water
right before ride - Promax bar
ride - large bottle w/2 scoops Perpetuem
Injuries
Therapy
Time of Day gym - 8:00 AM
ride - 10:30 AM
Workout Type strength
endurance
Weather mid 40s, dry, mostly cloudy, windy
Course
leg extensions 3 x 22 - 115 lb.
leg curls 3 x 22 - 120 lb.
donkey kick 3 x 20 - 70 lb. (right leg only)
incline leg press 3 x 20 - 45 lb. (right leg only)
shoulder press 3 x 20 - 40 lb.
lat pull-down 3 x 20 - 75 lb.
knee push-ups 18/18/19
seated cable row 20 - 75 lb., 2 x 20 - 60 lb.
crunch machine 3 x 20
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 25
Results
Time gym - 50 min
ride - 1:55
Distance ride - 31 miles
Pace
Equipment Redline Conquest Pro
Clothing ride - knit shoe covers, Roubaix knickers, Craft Active Classic Long Sleeve Baselayer, thick long sleeve jersey, OR Gripper gloves, cap

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