DHr2009 Cycle training Log.

[DHr2009]

My name is Kyle, I am planning on a 34 week program for Downhill racing that will include, hard cardio training, weight training, stretching, and a healthy diet. Later in the week I will be posting up my current measurements, weight, pictures.

Each day I will be blogging after my training (kick my ass if I don't) . Each week I will post A front and back shot along with a week long overview of how I think that week went. At the end of each month I will have New measurements, Pictures and weight. I will also have a special blog for the Mid way point and a blog at the end giving an overall Before and after Side by side from when I started and when I finished.


My current program:

Monday:
Seated Dumbbell press: 4(s) x 10(r)
Dumbbell side lateral raises: 4(s) x 10(r)
Bent-over dumbbell laterals: 4(s) x 10(r)
Lat Pull down: 4(s) x 10(r)
Seated Cable Rows: 4(s) x 10(r)
One arm Dumbbell rows: 3(s) x 10(r)
Leg raises: 4(s) x 10(r)
Hanging leg raises: 4(s) x 10(r)

Stretching Program (below)

Tuesday:
Cardio: Spinbike.
A)2 minutes steady pace.
B)1 minute sprint.
C)1 minute steady pace.
REPEAT B&C (15min)
30 minute Steady pace.
5 minute cool down.

Wednesday:
Leg extention: 4(s) x 10(r)
Barbell squat: 4(s) x 10(r)
45 degree leg press: 3(s) x 10(r)
Lying leg curls: 4(s) x 10(r)
Seated leg curls: 3(s) x 10(r)
Standing Calf raise: 4(s) x 10(r)
Seated Calf raise: 3(s) x 10(r)
Flat bench dumbbell flys: 4(s) x 10(r)
Incline barbell bench press:4(s) x 10(r)

Stretch Routine (below)

Thursday:
Cardio: Spinbike.
A)2 minutes steady pace.
B)1 minute sprint.
C)1 minute steady pace.
REPEAT B&C (15min)
30 minute Steady pace.
5 minute cool down.

Friday:
Leg raises: 4(s) x 10(r)
Hanging leg raises: 4(s) x 10(r)
Tricep bench dip: 4(s) x 8(r)
Tricep press down: 4(s) x 10(r)
Dumbbell kickback: 3(s) x 10(r)
Standing dumbbell curl: 4(s) x 10(r)
Standing barbell curl: 4(s) x 10(r)
Reverse barbell curl: 4(s) x 10(r)

Stretch routine (below)

Saturday:
Cardio: Spinbike.
A)2 minutes steady pace.
B)1 minute sprint.
C)1 minute steady pace.
REPEAT B&C (15min)
30 minute Steady pace.
5 minute cool down.

Sunday:

Rest day.


Stretch routine:
UPPER BODY (5 MINS):
STANDING TRUNK TWISTS-HIGH/MID/DIAGONAL/FIGURE 8
DOUBLE SHOULDER STRETCH/CHEST STRETCH
SINGLE SHOULDER/BACK STRETCH
UP BACK SHOULDER STRETCH

LOWER BODY (25 MINS):

SEATED CALF STRETCH
SINGLE CALF STRETCH
LYING CALF STRETCH
LYING SOLEUS STRETCH
LYING HAMSTRING STRETCH
DOUBLE LEG HAMSTRING STRETCH
HIP FLEXOR STRETCH
INTENSE (BENT LEG) HAMSTRING STRETCH
LYING GROIN/ADDUCTORS STRETCH
LYING SINGLE LEG SPLIT STRETCH
LYING DOUBLE LEG SPLIT STRETCH
SEATED HAMSTRINGS STRETCH WITH SIDE STRETCH
SEATED SEMI-SPLIT STRETCH
LYING QUADS STRETCH

Im going to start on Monday.

Thanks a head of time for posting, Good luck with all your programs!

[federaldb59]

what kind of bike bmx, or mountain bike

[DHr2009]

what kind of bike bmx, or mountain bike

Mountain. :)

[DHr2009]

So today was
Seated Dumbbell press:
Set 1 - 10 x 50
Set 2 - 10 x 50
Set 3 - 10 x 50
Set 4 - 10 x 60

Dumbbell side lateral raises:
Set 1 - 10 x 15 (per arm)
Set 2 - 10 x 15
set 3 - 10 x 15

Lat Pull down:
Set 1 - 10 x 100
Set 2 - 10 x 100
Set 3 - 10 x 100
Set 4 - 10 x 110

Seated Cable Rows:
Set 1 - 12 x 75
Set 2 - 10 x 100
Set 3 - 10 x 100
Set 4 - 10 x 110

One arm Dumbbell rows:
Set 1 - 10 x 50
Set 2 - 10 x 50
Set 3 - 10 x 50

Leg raises:
Set 1 - 20 rep
Set 2 - 20 rep

Hanging leg raises:
Set 1 - 20 rep
Set 2 - 20 rep
Set 3 - 10 rep


Awesome workout today, Ended it off with my stretching routine and 10 minutes of rowing. I feel great! My knee feels a lot better. Although I need to find better people to work out with. The current person I go with is a negitive nancy and trys to find ways to make himself feel better about his physique through me. Im fed up with it.

Anyway, my current measurements are:

Weight : 250.0 lb
Chest : 44 in
Bicep : 15.5 in (flexed)
Neck : 17.25 in
Waist : 42 in
Hips : 46 in
Quad : 28.5 in
Calf : 18 in
BF% : 34%

My Current goals are to be sub 200 by May 1st, and be 175 by July 11th.

If you decide to follow this and I don't remember to post my daily workout please PM me and remind me.