elock6 
"Continuous strength improvement while maintaining a bodyfat percentage of 10% or less."
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Archive for the 'Training' Category
Wednesday, September 3rd, 2008
Date: 9/2/2008
Training Time: 5:30 PM
Duration: 76 Minutes
Calories burned: XX
Heart Rate: 158 Average (XX%); 18 Max (XX%)
Current Weight: 205
Current Body Fat: ~8.7%
Trained today: Glutes, Hams, Calves and Heart
********************************************
General Focus,
Cycling
********************************************
· Solo Ride- 24 Miles @19 MPH Average
· Observations
Short and quick ride today. I bit harder than yesterday, but not all out. And no rogue groundhogs.
Posted in Training
Tuesday, September 2nd, 2008
Date: 9/1/2008
Training Time: 8:15 AM
Duration: 237 Minutes
Calories burned: XX
Heart Rate: 154 Average (XX%); 181 Max (XX%)
Current Weight: 200
Current Body Fat: ~8.7%
Trained today: Glutes, Hams, Calves and Heart
********************************************
General Focus,
Cycling-Endurance
********************************************
· Solo Ride- 70 Miles @18 MPH Average
· Observations
I needed to get a long one in today as I haven’t put in any serious miles since the Century a week ago. Nice ride today, though there were a million people out on bikes. They caused serious hazards on the bike trail, but no accidents. I did, however hit a ground hog towards the end of the ride. Little bastard just ran right in front of me and I wasn’t able to avoid him. He lived (as far as I could see) and there doesn’t appear to be any damage to my bike (as far as i can see). It happened, as they say, just a couple of miles around the corner from my house, and starting and ending point. I’ll be doing another century on the 21st of this month, and possible another on the 4th of October. That should be a nice cap on my riding season this year.
Posted in Training
Saturday, August 30th, 2008
Date: 8/29/2008
Training Time: 2:10 PM
Duration: 82 Minutes
Calories burned: XX
Heart Rate: XX Average (XX%); XX Max (XX%)
Current Weight: 200
Current Body Fat: ~8.7%
Trained today: Glutes, Hams, Calves and Heart
********************************************
General Focus,
Indoor Cycling, some light upper body work
********************************************
· 1 hour Indoor Cycling- 4 sets light incline bench press-135lbs x 15 reps each, 4 sets of 10 pullups
· 22.12 miles
· Observations
I just ended a 5 day fast today and I’m usually pretty weak after a fast so the focus was just on burning some calories today. I decided to do a few sets of light weight on upper body also. Not a bad workout. I’ll be hitting weights lightly for the next couple of weeks.
Posted in Training
Wednesday, August 27th, 2008
Date: 8/26/2008
Training Time: 11:30 AM
Duration: 72 Minutes
Calories burned: 1381
Heart Rate: 153 Average (XX%); 171 Max (XX%)
Current Weight: 203
Current Body Fat: ~8.7%
Trained today: Glutes, Hams, Calves and Heart
********************************************
General Focus,
Cycling
********************************************
· Solo ride
· 21.12 miles @ 17.5 MPH average
· Observations
Today’s focus was on high cadence, bounce control (in the saddle) and pedal discipline.
Posted in Training
Tuesday, August 26th, 2008
Date: 8/26/2008
Training Time: 12:00 PM
Duration: 133 Minutes
Calories burned: 2886
Heart Rate: 156 Average (XX%); 178 Max (XX%)
Current Weight: 205
Current Body Fat: ~9.0%
Trained today: Glutes, Hams, Calves and Heart
********************************************
General Focus,
Cycling
********************************************
· Solo ride
· 41.16 miles @ 18.5 MPH average
· Observations
Took a day off after the century to recovery but needed to get the wheels back on the pavement today. Went a little harder today than Sunday but not too hard.
Posted in Training
Sunday, August 24th, 2008
Date: 8/24/2008
Training Time: 7:00 AM
Duration: 369 Minutes
Calories burned: 7115
Heart Rate: 140 Average (XX%); 185 Max (XX%)
Current Weight: 210
Current Body Fat: ~9.3%
Trained today: Glutes, Hams, Calves and Heart
********************************************General Focus,
Cycling
********************************************
· Group ride
· 104.33 miles @ 16.97 MPH average
· Observations
Well…this is pbviously an endurance ride. Today was an annual century for a local bike club I belong to. It was a great day to ride. Not too hot or humid and little to no wind. There were quite a few hills and we didn’t push it too hard. 100+ miles is enough to trax one’s leg muscles. I felt strong the whole way though, which is not how I would characterize the last time I did this ride. I was hurtin bad at mile 70.
Posted in Training
Thursday, August 21st, 2008
Date: 8/20/2008
Training Time: 5:00 PM
Duration: 58 Minutes
Calories burned: 1176
Heart Rate: 165 Average (XX%); 180 Max (XX%)
Current Weight: 209
Current Body Fat: ~9.3%
Trained today: Glutes, Hams, Calves and Heart********************************************
General Focus,
Cycling
********************************************
· Solo ride
· 19.08 miles @ 19.7 MPH average
· Observations
Rode fairly hard today. I didn’t intend to but I only had an hour so I decided to ride as hard as I could for 30 minutes, then turn around and head back home, again as hard as I could.
Posted in Training
Saturday, August 16th, 2008
Date: 8/14/2008
Training Time: 6:00 PM
Duration: 142 Minutes
Calories burned: 2650
Heart Rate: 153 Average (XX%); 177 Max (XX%)
Current Weight: 209
Current Body Fat: ~9.3%
Trained today: Glutes, Hams, Calves and Heart
********************************************
************
General Focus,
Cycling
********************************************
************
· Group ride with local bike club
· 44.4 miles @ 18.7 MPH average
· Observations
Nothing strenuous today. It was more of a recovery ride. Kept the heart rate relatively low. Tomorrow is another story.
Posted in Training
Thursday, August 14th, 2008
Date: 8/14/2008
Training Time: 6:00 PM
Duration: 97 Minutes
Calories burned: XX
Heart Rate: XX Average (XX%); XX Max (XX%)
Current Weight: 209
Current Body Fat: ~9.3%
Trained today: Glutes, Hams, Calves and Heart
********************************************
********************************************************
General Focus,
Cycling
********************************************
********************************************************
· Fast group ride with local bike club
· 34.3 miles @ 21.2 MPH average
· Observations
Another cycling day. I’m trying to get as much riding in before summer’s end as possible. Goal is 2000+ miles. I’m currently at 1400. Also, I’m getting ready for a couple of century rides so I’m putting in a lot of base miles. Still lifting but the focus lately has been on cycling. Today’s ride was fast but not as fast as last Tuesday.
Posted in Training
Wednesday, August 13th, 2008
Date: 8/13/2008
Training Time: 1:15 PM
Duration: 45 Minutes
Calories burned: XX
Heart Rate: XX Average (XX%); XX Max (XX%)
Current Weight: 209
Current Body Fat: ~9.3%
Trained today: Biceps
********************************************
********************************************************
General Focus,
Just hit the biceps from all angles
********************************************
********************************************************
· Group 1- Sitting Alternating Dumbbell Curls, Preacher Curls, EZ Bar Curls and Jump Rope
8 sets (3 Warm Up/5 Work)
| Set |
Activity |
Wt.(lbs) |
|
Reps |
Comments
|
| 1 |
Alt Dumbbell Curls |
35 |
X |
15 |
Alternating dumbbell curls done with 70lb dumbbells. Every other set done hammer style.
Preacher curls done on plate loaded machine |
| Jump Rope |
NA |
X |
2 MIn |
|
|
X |
|
|
|
X |
|
| 2 |
Alt Dumbbell Curls |
35 |
X |
15 |
| Jump Rope |
NA |
X |
2 Min |
|
|
X |
|
|
|
X |
|
| 3 |
Alt Dumbbell Curls |
35 |
X |
15 |
| Jump Rope |
NA |
X |
2 Min |
|
|
X |
|
|
|
X |
|
| 4 |
Alt Dumbbell Curls |
70 |
X |
6 |
| Preacher Curls |
75 |
X |
15 |
| EZ Bar Curls |
75 |
X |
8 |
| Jump Rope |
NA |
X |
2 Min |
| 5 |
Alt Dumbbell Curls |
70 |
X |
6 |
| Preacher Curls |
75 |
X |
12 |
| EZ Bar Curls |
75 |
X |
8 |
| Jump Rope |
NA |
X |
2 Min |
| 6 |
Alt Dumbbell Curls |
70 |
X |
6 |
| Preacher Curls |
75 |
X |
12 |
| EZ Bar Curls |
75 |
X |
8 |
| Jump Rope |
NA |
X |
2 Min |
| 7 |
Alt Dumbbell Curls |
70 |
X |
5 |
| Preacher Curls |
75 |
X |
12 |
| EZ Bar Curls |
75 |
X |
8 |
| Jump Rope |
NA |
X |
2 Min |
| 8 |
Alt Dumbbell Curls |
70 |
X |
5 |
| Preacher Curls |
75 |
X |
15 |
| EZ Bar Curls |
75 |
X |
8 |
| Jump Rope |
NA |
X |
2 Min |
· Observations
Nuttin but non-stop biceps.
Posted in Training
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