29 December 2011


Boy, it was tough to get to the gym today but once I was there the workout was great. My back was a bit sore/weak but otherwise my legs felt strong.

In my head I'd like to increase the weight for squats but why? Just because it seems light compared to what other people do and what I used to do… lame standard I know. My back made me nervous today plus I am able to go really low with this weight and if I increased it I would probably have to stop at 90 degrees.

I am still giving myself very little rest between sets, just enough time to walk 10 steps to the drinking fountain and back. I take more rest between exercises. I think this is the right way to go about lifting for cycling.

Sleep 7
Waking HR  
Body Weight  
Body Fat  
Workout Food water
Time of Day 5:30 AM
Workout Type  
squats 3 x 20 - 105 lb.
lunges 3 x 20 each leg - 75 lb.
incline press 3 x 20 - 230 lb.
leg extensions 3 x 20 - 115 lb.
leg curls 3 x 20 - 120 lb.
push-ups 23


  1. ill double check what "weight training for cyclists" says, BUT for your major muscle groups i think you need ample rest between sets (90 seconds to 5 minutes).
    you can super set the smaller groups. if your looking to build muscle you need to have your ATP available and that takes time.


    as far as lifting MORE.
    rule os thumbs
    1) dont injure yourself.
    2) your a bike racer not a weight lifter
    3) there is a MAX that you should not go past, it depends on the phase of weight lifting you are in but as a rule of thumb its 90% of your one rep max. when your lifting that much you only doing 5 reps max.

  2. @One Piece - I do NOT want to lift heavy weights, those days are long gone. I just want to increase my muscle endurance and strength. The weights I am currently lifting are also not heavy by anyone's standards... I think I'm okay and am not doing anything stupid.


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