weights | Expresso exercise bike

The big news is I saw my sports medicine specialist today and was finally given the green light to start some light impact activities! Oh happy day. No running for 3-4 weeks yet but now I can walk on the flats, on hills, use the elliptical trainer, do some balance exercises on my weak leg; all the stuff I have been avoiding in other words. Yes. To celebrate I walked from her office on Capitol Hill to my pharmacy down by I-5 and then over to my bus by Pioneer Square.

It's funny, just a few days ago I was still feeling reluctant when walking around but now my whole attitude has changed and after this diagnosis I am striding around with confidence. I love it.

Oh yeah, I got to the gym in the AM and got on the Expresso exercise bicycle at lunch. Instead of doing one longer course, today I rode two shorter courses. That was kind of fun.

The first ride I did had some very original visuals! We were riding around this model train landscape in some guy's basement and occasionally you would see the guy, this enormous giant, just outside of the tracks. I also saw the electrical transformer and various other model train equipment. As a former model train owner it was super cool.

And did I mention that I 'won' these two courses? Yep, fastest time. :) And I suspect that these rides were my last ones on the Expresso bike. As 'fun' as they are, if I can start with stuff that promotes healing and transitioning to running then away I go.

Sleep	4
Waking HR
Body Weight	7:00 AM - 180 lb. 12:00 PM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM trainer - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 2 x 22 - 75 lb. knee push-ups 20/20/18 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30
Results
Time	ride #1 - 18:35 ride #2 - 15:49
Distance	ride #1 - 6 miles ride #2 - 5.4 miles
Pace	ride #1 - 19.3 mph ride #2 - 20.3 mph
Equipment	Expresso exercise bicycle
Clothing

Technorati Tags: Expresso exercise bicycle,Ironhorse Rush,Moody Ambush

weights | core | Mercer Island, south Lake WA loop

Nice. I hit the weather window perfect today.

I got to the gym as soon as it opened up, blasted through my workout (which means it took me 55 minutes instead of 60), zipped home, grabbed some food and got out on the bike.

By this time it was a little warmer so I didn't have to dress like an Eskimo and it stayed dry until I got home! As I stepped out of the shower it was pouring. I love that. :)

Since I felt like I had been wearing a grove around the outside of this same loop that I ride all the time lately, I totally switched it up. I have been going counter-clockwise but today I went clockwise... Did I just blow your mind or what? I know, I know, Martin is nothing if not unpredictable.

And for a change I pushed the pace in a couple of sections. I was feeling great when I hit the island and a few miles in I caught this guy in a Stanley kit and slowly passed him. I'm not sure what my speed was at the time but I do recall ramping it up just one notch as I went by and then holding it. Of course he sped up and latched onto my wheel.

In the past this might have encouraged me to speed up even more but 1) I'm still not supposed to go really hard and 2) I don't think I could have gone much harder if I wanted to truth be known. But I was determined not to slow down at least and I managed to do that all the way to the east channel bridge. Whew.

Then as I was approaching the south end of the lake and riding along the Renton Airport access road I caught three more guys. We had a tailwind by this time so I just kept the effort constant and sped up as much as the wind allowed me to. As we pulled onto Rainier Ave. one of the three yells, "Nice pull...!" Thanks guy. As we hit Rainier and got going the wind was fully behind me and I was still feeling great so I upped the pace again and held it all the way to Seward Park Ave. Ouch. But it was that good kind of pain where you feel like you metered your effort pretty perfect. And I had dropped those three long ago. Bonus. My fragile ego needs these tiny victories.

From there I just cruised home with a big smile on my face.

Oh yeah, I saw John Ospina and Pat Burke twice! Once as I was heading south on the east side and then again as I was heading north on the west side. That was fun.

Sleep	6
Waking HR
Body Weight	1:00 PM - 177 lb.
Body Fat	7
Breakfast	6:00 AM - tea 7:15 AM - Hammer Bar 9:30 AM - banana
Lunch	12:30 PM - Smoothie 2.0
Dinner
Workout Food	2 large bottles each w/2 scoops Perpetuem
Injuries
Therapy
Time of Day	weights - 8:00 AM ride - 9:40 AM
Workout Type	strength endurance
Weather	mid 40s, dry, windy
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/20/17 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30
Results
Time	weights - 55 min ride - 1:46
Distance	ride - 32 miles
Pace	ride - 18.1 mph
Equipment	Redline Conquest Pro
Clothing	ride - knit shoe covers, Roubaix weight leg warmers, bib shorts, Craft Active Classic Long Sleeve Baselayer, heavy long sleeve jersey, knit gloves, cap

weights | core

Just the gym today. I had meetings pretty much all day so no time for a lunch ride on the trainer.

What's hilarious is I specifically recall justifying not doing anything at lunch (or rather consoling myself because I couldn't do anything) by reminding myself that I should have a 'rest' day at least once per week. Not that any of my workouts these days are that depleting but mentally it's sometimes good to know you don't have to do anything. My mind works too much. Or it just doesn't work that well? At least I was laughing at myself so I guess that's good.
In spite of the fact that almost all of my exercises are feeling slightly easier these days two that still kill me are PUSH-UPS (which I just can't seem to do worth a darn) and the leg extensions. When I get to around 90 or 95 reps on the leg extensions I am about to collapse! it takes a real act of will to squeeze out those last few reps without putting my feet down.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:00 AM
Workout Type	strength
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/20/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30
Results
Time	60 min
Distance
Pace
Equipment
Clothing

weights | core | Expresso exercise bike

Weights are starting to feel a touch easier these days... but I'm holding back from increasing the weight or the reps because I 1) see no reason to go heaver and 2) one hour is all I have motivation for and increasing the reps would drag this out. Plus I can only get up so early and I need to catch my 7:24 bus. I think it's okay to stay where I am, it's doing the job of keeping me active and preventing too much withering.

At lunch I did another 'extreme' route on the Expresso exercise bike. The first three extreme options are not too scary looking and I can do them in under 40 minutes. Again, I'm not sure how long I can last on a stationary exercise bike so selecting a ride that might take one whole hour seems daunting. That and taking a two hour lunch is probably not so cool.

I did go noticeably harder today than I think I ever have on this bike. Combine that with the fact that this ride was longer and I got in a substantial workout today. I kept the power on while descending, pushed over the summit of every hill and tried to not 'cruise' on the flats. I know my breathing was labored! And my heart rate numbers - if they can be trusted (I'm thinking not?) - show I was going harder.


The name of this ride - Grape Stomper - would indicate that you are riding through vineyards but I saw no pixilated grapes. :( The scenery has been pretty spectacular on some of these routes with everything from digitized horses running next to you to pyramids to dirt roads to fantastical, elevated paths that run through a giant amusement park but today was mostly just boring, grassy fields. For some reason it didn't bother me much, I guess I was focused on the effort.

Sleep	6
Waking HR
Body Weight	12:00 PM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM trainer - 12:00 PM
Workout Type	strength tempo
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 2 x 22 - 75 lb. knee push-ups 20/20/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30
Results
Time	trainer - 39:14
Distance	trainer - 12.2 miles
Pace	trainer - 18.6 mph
Equipment	Expresso exercise bicycle
Clothing

Technorati Tags: Expresso exercise bicycle,Grape Stomper

weights | core | Expresso exercise bike

I made it to the gym in the morning (where I finally increased the number of back extensions I'm doing) and to the IMA at lunch.

On the Expresso exercise bike it was my first time trying one of the 'extreme' routes. They grade them sort of like ski runs, easy, moderate, difficult and extreme. I know, go Martin!

It felt good to ride a little longer and the lame saddles they have on these bikes are not bothering my quite as much as they did initially. In spite of the ride taking longer I still managed to average 90 rpm. Nice.

Sleep	7
Waking HR
Body Weight	12:00 PM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM trainer - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/19/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 30
Results
Time	trainer - 38:08
Distance	trainer - 11 miles
Pace	trainer - 17 mph
Equipment	Expresso exercise bike
Clothing

Technorati Tags: Expresso exercise bicycle,Gut Buster

weights | core | Expresso exercise bike

At the gym I managed to check the box but I felt like garbage. The result of abusing my body with food and drink all weekend I suspect. Funny, Shelley goes away for a few days and I can't seem to prepare quality food for myself. Or I just don't. And then I'm surprised when I weigh more or feel like crap.

On a more humorous note, the ride I did on the Expresso exercise bike at the IMA today was called 'Camel Country'. All I can think of when I hear that is the cigarettes.


This is the same course I rode Friday and since I thought I went pretty easy Friday I figured I would do it again and easily set a new PR. Nothing like a PR (even a lame, staged one like this) to boost one's spirits I always say. Well I was wrong; it wasn't easy at all.

One cool feature of the Expresso bike is if your have done a course in the past, your best effort is represented by a ghost rider (a partially transparent cyclist) that you can see on the road and just like the pacer (a yellow cyclist), you can even see how far ahead or behind you are in comparison if the ghost is out of sight.

Right from the gun my ghost is going just a bit harder than I anticipated I would need to go or than was comfortable. But I hang in there in hopes that my legs will warm up and things will get easier.

Unfortunately for me, this is exactly what must have happened to me Friday so as I warmed up today, my ghost just kept accelerating. For at least three miles we were neck and neck. Finally, on an incline I got a gap. On myself. This is starting to sound ridiculous.

For the most part I have been holding back on the exercise bike as my doctor told me not to go too hard on my ankle even while cycling to maximize healing. Today I definitely pushed the limits of 'holding back' and went almost as hard as I could or at least as my depleted fitness will allow.

My gap grew but it was soooo sloooow. At first I just had one second, then two, then four and finally it was in the double digits. I found that by really pushing the descents I could grow it just a little as I usually seem to let up on descents.

ASIDE - is there a takeaway here? Probably not...

With about two miles to go I am really huffing and puffing and I glanced around the gym and there is NOBODY else that is going anywhere near as hard as I am on ANY of the cardio equipment. No doubt I stood out like some nut job.

I stopped pedaling once to catch my breath but just for about three seconds and then I got right back at it and finished this ride at 100+ rpm. One of my goals these days has been to keep my cadence around 90 and today is the highest I have ever averaged and I think my highest max as well. Nice.

After this ride I had to cool down for real! As it was I still got out of the shower sweating and didn't properly calm down until after my walk back to the office. Sheesh, it wasn't even a warm day either.

You know what? It was kind of fun to race myself. And to go hard! I didn't experience any discomfort or soreness after so I'm hoping I didn't adversely affect my ankle. Not only did I get a PR by 54 seconds I also moved myself into 2nd place overall for this course. 1st is about 30 seconds ahead of me and that seems doable if I keep this cycling thing up much longer. Good times.

After past rides I have have felt that the heart rate numbers were not quite right and after today I am convinced they are off. No way did my heart rate get up to 184 today... Oh well, hopefully it is consistently off so that I can compare apples to apples when I ride the same course.

Sleep	6
Waking HR
Body Weight	12:00 PM - 181
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water
Injuries
Therapy
Time of Day	weights - 5:00 AM bike - 12:00 PM
Workout Type	strength tempo
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/19/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment	Expresso exercise bicycle
Clothing

Technorati Tags: Expresso exercise bicycle,Camel Country

weights | core | Expresso exercise bike

Well, my weight is definitely back up to where it was before Shelley and did our juice cleanse last weekend.
I felt a little better on the bike today so opted for a longer course and went a little harder. The ride profile today was intimidating... the first half was a huge descent into this massive valley and then the second half was a big climb back up and out of the valley. It turned out not to be that hard and I resolved to keep the cadence up and spun as much as I could.

Sleep	6
Waking HR
Body Weight	6:30 AM - 179 lb. 12:00 PM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:00 AM ride - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/18/17 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment	Expresso exercise bicycle
Clothing

Technorati Tags: Expresso exercise bicycle

weights | core | Expresso exercise bike

Gym, Expresso exercise bicycle, repeat. That's my life these days.

On the up side I am getting slightly stronger in the gym but think I should not push it as my goal is not to get 'stronger', just to prevent strength from going away and stay fit.

At the IMA I just did an active recovery ride today. It just felt right I guess. It's too bad these summary screen shots don't show the course profile as some of the look really cool.

Sleep	7
Waking HR
Body Weight	12:00 PM - 178 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:00 AM trainer - 12:00 PM
Workout Type	strength active recovery
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/18/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso exercise bicycle

weights | core | south Lake WA loop + Mercer Island

Made it to the gym this morning after a bit too much wine last night. :( Frequent trips to the drinking fountain were called for today.

I felt all right except it felt like I could not do any push-ups for the life of me. Rats.

When I got home I snuck in a ride before work. For once the wind was coming out of the north so I got blown down to Renton for a change. I thought I was going faster than usual but my time was a couple of minutes slower so what do I know.

Out on the road I saw Mike Hone (didn't recognize me) and then Ryan Dean (did recognize and yelled hello). That was nice.

Sleep	6
Waking HR
Body Weight
Body Fat
Breakfast	6:30 AM - 2 bananas, almond butter, tea
Lunch
Dinner
Workout Food	gym - water ride - 2 large bottles each w/2 scoops Perpetuem
Injuries
Therapy
Time of Day	gym - 5:00 AM ride - 7:30 AM
Workout Type	strength endurance
Weather	mid 40s, cloudy, dry, some wind
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/18/16 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each side crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment	Redline Conquest Pro
Clothing

weights | core | Expresso exercise bike

I seriously debated about going to the gym today and almost just stayed home and ate but in the end I decided to see how the workout would go after a three-day juice cleanse. Surprisingly it went okay?!

Then at lunch I headed down to the IMA for my usual stint on the Expresso exercise bike. Today I tried a new course and took it just slightly easier than usual as this one was longer, I felt kinda weak from the cleanse these last three days (in spite of having breakfast and a snack today) and I just was not feeling that driven. This course was like riding a roller coaster in space! The visuals were pretty cool.

Sleep	7
Waking HR
Body Weight	7:00 Am - 170 lb. 12:00 PM - 173 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM trainer - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 70 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/18/17 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 15 each leg crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso exercise bicycle

weights | core | south Lake WA loop + Mercer Island

Nice! After going to the gym I managed to hit the perfect weather window and enjoyed a relatively warm spin around the south end of Lake WA and Mercer Island.

Today is day two of the juice cleanse and I didn't fade in the gym but I did on the bike. As I started to head around Mercer Island this guy passed me and so I tried to hang with him. He proceeded to drop me slowly as I was determined to not push a big gear and I was practically bonking from having ingested about 1,500 calories total in the last 30 hours.

Then we turned the corner at the south end of the island and the head wind turned into a tail wind. And incredibly I started to pull him back. I think he was just riding in the same gear pretty much all the time (he would stand on the small inclines and I would shift down) whereas I was trying to keep the effort constant. With the wind at my back I sped up and he didn't.
I actually managed to pass him and then he glued himself to my wheel. Whatever. I was pretty much pegged with my tank pretty darn close to empty and my heart rate sitting pretty steady at 155-160 (see below). To me that's not exactly a recovery ride!

After a couple of miles on my wheel he accelerated around me and dropped me again; this time for good.
Oh man was my ride across the bridge slow. And look at my speed! In spite of my perceived effort I was pretty much crawling.

After my ride I showered and hopped on the bathroom scale. OMG. I have not seen that number since high school.

I didn't eat absolutely nothing on my ride today but I didn't cheat on the cleanse either. I split one of the bottles of juice (kind of a lemonade) between my two bottles and then added some green tea to each until they were full. The juice had like 110 calories so each of my bottles had a whopping 55! It felt like I was sipping spring water with a squirt of lemon juice (and I might as well have been). Not very helpful in other words.

Sleep	6
Waking HR
Body Weight	1:00 PM - 170 lb.
Body Fat	6
Breakfast
Lunch
Dinner
Workout Food	2 large bottles each w/green tea and lemonade
Injuries
Therapy
Time of Day	weights - 8:00 AM ride - 10:30 AM
Workout Type	strength endurance
Weather	low 50s, cloudy, dry, wind out of the south
Course	gym - weights + core
Results
Time
Distance
Pace
Equipment	Redline Conquest Pro
Clothing

Technorati Tags: BluePrintCleanse

weights | core | Expresso exercise bike

Obviously this is my go-to routine now. :) Hit the gym in the AM and then hit the Expresso exercise bike at lunch. So far I am not bored out of my skull, we'll see how long this lasts.

ASIDE - Shelley and I started a 3-day juice cleanse today (more about that when we're done). That means I did not get very many calories today... Today at least the workouts did not suffer.

I achieved a new milestone on the exercise bike today. I beat my previous best on this course and only averaged six more watts. The secret? I finally averaged 90+ rpm. That was not easy for me. My doctor told me to not exert too much pressure on my left ankle so I am trying to spin baby spin. I was shifting WAY down on the climbs but there were several times when I saw 100+ rpm too. I'm thinking this is a good thing.

Sleep	7
Waking HR
Body Weight	12:00 PM - 177 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM bike - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 75 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 3 x 20 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 20 crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso exercise bicycle,BluePrintCleanse

weights | core | Expresso exercise bike

Man, I slept like utter crap last night but managed to check both the AM and the PM exercise box. I even managed to up the reps on more of my exercises. I suppose I am not pushing myself all that hard in the gym... And really, pushing hard in the gym is not my goal; I'm just trying to burn some calories and not atrophy. Still, it was fun to feel like I could do a couple of more reps.

Sleep	4
Waking HR
Body Weight	12:00 PM - 179 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:00 AM bike - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 75 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 22 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/20/18 seated cable row 3 x 22 - 60 lb. ball leg lifts 3 x 20 crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 25
Results
Time
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso exercise bicycle,expresso.net

weights | core

Just the gym today, I had too much work to make time for cardio.

I did increase the reps on some exercises today though! Yeah for me.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:00 AM
Workout Type	strength
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 22 - 75 lb. (right leg only) incline leg press 3 x 22 - 45 lb. (right leg only) shoulder press 3 x 20 - 40 lb. lat pull-down 3 x 22 - 75 lb. knee push-ups 20/18/16 seated cable row 3 x 20 - 60 lb. ball leg lifts 3 x 20 crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 20
Results
Time
Distance
Pace
Equipment
Clothing

weights | Expresso exercise bike

I am finally able to do some proper core work... not much but it's a start. My ankle is doesn't hurt too much to put it up on a ball so I did. I also finally ditched the back machine in favor of back extensions on the mat.

I was planning on upping the reps a bit today but coming off of a rest day made me somewhat lethargic for some reason.

At lunch I made it down to the IMA again for some sweet, sweet Expresso exercise bike action.

I tried to average 90 rpm today but fell short. :( It's harder than I thought.

Sleep	7
Waking HR
Body Weight	12:00 PM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	gym - 5:00 AM trainer - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 22 - 115 lb. leg curls 3 x 22 - 120 lb. donkey kick 3 x 20 - 75 lb. (right leg only) incline leg press 3 x 20 - 75 lb. (right leg only) shoulder press 3 x 20 - 40 lb. lat pull-down 3 x 20 - 75 lb. knee push-ups 3 x 18 seated cable row 20/20/25 - 60 lb. ball leg lifts 3 x 20 crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 20
Results
Time
Distance
Pace
Equipment
Clothing

Technorati Tags: Expresso exercise bicycle,expresso.net

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

weights | core | south Lake WA loop + Mercer Island

I could complain how it's incredibly frustrating to be told I have to hold back and that I should not ride more than two hours at a time and that I shouldn't get out of the saddle or go hard but instead I'll say that is was awesome to get outside when it's not raining and how fun this loop - that I have ridden about a million times and normally think is boring as all get out - can be when you have so few options and have not been outside since last weekend.

I actually had a good time! I did have to concentrate a LOT to keep the pace down and to stay in the saddle. Of course as my fitness fades it's getting easier and easier. :(

I saw a lot of cyclists out and about today, that was really cool. Even a few small groups in matching kits. And I saw Uli Steidl (running south on Lake WA Blvd), Alastair Lockett (on his way home as I headed south) and then coming around Mercer Island I think I saw Kenny Williams. It's always nice to see folks.

ASIDE - some people 'run' but Uli was running! He was out with this guy I recognized from the Loop The Lake Marathon and they were freaking hauling ass. Into the wind! Amazing to see.

Oh yeah, and I went to the gym this morning for some more one-legged stuff. See that guy with the one normal leg and one atrophied leg? That's me.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	gym - water ride - large bottle w/2 scoops Perpetuem, Hammer Bar
Injuries
Therapy
Time of Day	gym - 8:00 AM ride - 9:45 AM
Workout Type	strength endurance
Weather	mid 40s, cloudy, dry, some wind
Course	leg extensions 3 x 20 - 115 lb. leg curls 3 x 20 - 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 3 x 18 seated cable row 3 x 20 - 60 lb. crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100 back extensions 3 x 20
Results
Time	gym - 50 min ride - 1:54
Distance	ride - 31 miles
Pace
Equipment	Redline Conquest Pro
Clothing

weights | Expresso exercise bike

After talking to Neal Goldberg from FootWorks PT yesterday morning I discovered that some of the ab and back exercises I am doing on machines at the gym are actually hurting my back. Nice. So today I tried to mix it up.

On the upside he said that doing some one-legged exercises on my right/healthy leg will help my left leg so I started doing some of that. I have to admit it felt funny working the right leg, and then the right leg, and then the right leg again and finally walking away from the machine without ever doing anything for me left leg.

At lunch I got back on the Expresso exercise bike at the IMA and went for a slightly longer course. I think the 'suggested' times were scaring me off but I'm finding that even when I take it relatively easy I am beating the pacer by 5+ minutes so I should not be worried about these sessions taking too long.

Sleep	6
Waking HR
Body Weight	12:00 PM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:15 AM trainer - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 20 - 115 lb. leg curls 3 x 20 - 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 18/18/17 seated cable row 20 at 75 lb., 2 x 20 - 60 lb. crunch machine 3 x 20 twisters 50 each side - 12 lb. leg extensions 100
Results
Time	weights - 45 min trainer - 30:40
Distance	trainer - 9.5 miles
Pace
Equipment
Clothing

Technorati Tags: Expresso exercise bicycle,expresso.net

weights

Did my usual minimal weight routine at the gym this morning and then took the bus to work as the forecast was for rain.

I did increase the weight on my leg exercises and it was doable.

Sleep	7
Waking HR
Body Weight
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	5:30 AM
Workout Type	strength
Weather
Course	leg extensions 3 x 20 - 115 lb. leg curls 3 x 20 - 120 lb. shoulder press 3 x 20 - 40 lb. lat pull-down 3 x 20 - 75 lb. knee push-ups 3 x 17 seated cable row 3 x 20 - 60 lb. crunch machine 100 - 80 lb. twisters 50 each side - 12 lb. leg extensions 100 back machine 100 - 150 lb.
Results
Time
Distance
Pace
Equipment
Clothing

weights | trainer ride

At the gym this morning I noticed I am making some progress as some of these exercises are finally getting a little easier... Will I move up in weights or reps? Not even sure if I have the motivation honestly. I'm just checking the fitness box here and don't really want to make any gains in upper body strength, it just happens to be what I can do at the moment.

At lunch I got on the Expresso bike at the IMA again and incredibly it was still kind of fun. I could feel myself wanting to go faster and help back but I set a new PR (like I'm ever really trying that hard...) on the course I did today.

Sleep	7
Waking HR
Body Weight	12:00 PM - 180 lb.
Body Fat
Breakfast
Lunch
Dinner
Workout Food	water
Injuries
Therapy
Time of Day	weights - 5:45 AM cycling - 12:00 PM
Workout Type	strength endurance
Weather
Course	leg extensions 3 x 20 - 95 lb. leg curls 3 x 20 - 105 lb. shoulder press 3 x 20 - 40 lb. lat pull-down 3 x 20 - 75 lb. knee push-ups 3 x 17 seated cable row 3 x 20 - 60 lb. crunch machine 100 - 80 lb. twisters 50 each side - 12 lb. leg extensions 100 back machine 100 - 90 lb. (I had to use a different machine today)
Results
Time	cycling - 25:59
Distance	cycling - 8.3 miles
Pace
Equipment
Clothing