meanmo's journal of extraordinary magnitude

[meanmo]

Originally Posted by demike

When are you starting the workouts Mo? Is it hard for you to hold onto 9% when you get down there? I would like to maintain around 10% eventually one day.

ill start next week with that schedule... I can hold the 9% with the cycling if I eat well enough and stay at maintenance cals or below... but I really wont gain any strength or size, which is fine. Hardness can increase though. If I go on test I can gain strength while remaining that lean but ive decided to stay off for a year or so, I really want to control my weight for racing... frankly, im happy enough with my musculature now, id rather have an athletic type of build, joint comfort, flexibility and a high level of cardio vascular fitness. Ive been real muscular before its not comfortable and not necessarily what id consider healthy, although it can be if you pay attention to overall fitness..

[...Kennedy]

Looking forward to reading your posts about lifting again, mo.

[gbg]

Originally Posted by ...Kennedy

Looking forward to reading your posts about lifting again, mo.

We gotta put the pressure on him Ken! give him a reason to the Iron hard

[meanmo]

thanks guys, tonight im in the gym just to kind of shock the body, ive been lifting the whole time but lightly without compounds or significant weight..

[rockeo]

good morning - bringin the compounds again , this is gonna be good enjoy ur day !

[meanmo]

Originally Posted by rockeo

good morning - bringin the compounds again , this is gonna be good enjoy ur day !

yea it is... thanks Rockeo..

[meanmo]

cycling mile log...start 11/6/2008 *yearly goal 5000* +20 (4646)

diet:

banana 120

commute -1200 (-1000)

8inch turkey grinder 800 (-200)

trail mix (****load) 500 (300)

arby's roast beef, double beef 700 (1000)

oats/whey 400 (1400)

clif bar 300 (1700)


training:

10 minutes stepmill warmup

dips.. 3 sets to failure

pullups.. 3 sets to failure

hanging leg raises.. 3 sets to failure

3 planks.. hold to failure, alternate leg raises

seated db curls.. 3 sets

cable tricep extension supersets.. 3 sets to failure

[meanmo]

cycling mile log...start 11/6/2008 *yearly goal 5000* +52 (4698)

burned around 3800 cals I think..

oats/bj 520

cycling -3800 (-3280)

sourdough chicken sammy 600 (-2680)

bagel and ham sandwich 600 (-2080)

2 energy bars 340 (-1740)

grill cheese/tomato soup with goldfish crackers 800 (-940)

apple with pb 500 (-440)

[meanmo]

ate alright yesterday, about 500 cals over maybe...

diet..

carls jr breakfast deal... 1000

[gbg]

How are the WO's going mo?

[meanmo]

Originally Posted by gbg

How are the WO's going mo?

I start tonight after bowling actually... just legs and somewhat moderate as a pulled a muscle at the hip doing some heavy labor this weekend.. probably just step mill and lunges, as allowed.. kind of got into the grind last week with some good heavy metal but my upper body endurance sucked ass...

thanks for asking actually, im kind of excited about it now.. ill have to write it all out officially this afternoon.... ill probably post actually weight this time to keep better track..

[meanmo]

ill start diet logging tomorrow, ill been eating terribly..

training:..

40 minutes step mill

3 sets walking lunges with 40lb db's.. Had a hard time with this, kept getting cramps which leads me to believe im pretty dehydrated.

3 sets extensions.. not a normal exercise for me but I just want to get the legs used to lifting. Cycling has been great and they look pretty good but i think im going to be pretty sore tomorrow.. ill step it up next week.. Need to suck up a good back/bi/hams/abs workout tomorrow and chest/should/tris thursday.. I really need to hydrate better..

[gbg]

hey mo!

walking lunges are a great exercise they always killed me!
in lu of your injury make sure you stretch real good after, and that because of the biking you most likely are already quad dominant so get the HS's good.

PS thanks for your support in the snapper thread

[meanmo]

no prob geez..

cycling mile log...start 11/6/2008 *yearly goal 5000* +20 (4718)

cold here today, low of 39 tomorrow

diet:

oats 250

8" inch grinder 800 (1250)

commute -1200 (50)

[...Kennedy]

^^^

The board would be a better place if every member was a pleasant as you two are.

[meanmo]

Originally Posted by ...Kennedy

^^^

The board would be a better place if every member was a pleasant as you two are.

thanks bro, thats nice of you..

[meanmo]

diet:

2 breakfast jacks 600

chicken in pita 300 (900)

oats/whey 300 (1200)

oriental raman..300 (1500)

training:

10 minutes warm up

dlift

135 warmup
135 warmup
225 x 8
225 x 6
315 x 4
365 x 1

Lat pulldowns wide, prone

150 x failure x 3

tricep push down superset x failure x3

seated DB curls 40lb xfailure x3

kind of goofy workout but i missed training most this week other than legs so I needed a generalized maintenance day.. hopefully ill get some long rides in this weekend..

[gbg]

Nice wo mo!!! great numbers on the deads! sweet

[meanmo]

Originally Posted by gbg

Nice wo mo!!! great numbers on the deads! sweet

thanks, felt pretty good actually. I went in with the idea that id just go to 315 but I ended up taking my shoes off and going a little higher.. I love that lift, im going to have to bust out of chuck taylors.... thanks..

[demike]

Good numbers Mo!

[meanmo]

cycling mile log...start 11/6/2008 *yearly goal 5000* +32 (4750)

Looks like ill most likely miss my goal.. oh well, next year ill do 6500 with my commuting plan and a more aggressive racing season and hopefully no hospitalizations.. ..


diet:

2 english muffins with honey 400

cycling -1700 (-1300)

turkey sandwich 570 (-730)

notes:

felt strong early in the ride and chased down a guy over the course of 12 miles, then he passed me heading up mount lemmon as I realized my muscle endurance was a little soft after limited riding the last week.. turned shortly after that and just spun moderately for another 18 miles or so.. Ill go longer tomorrow

[meanmo]

cycling mile log...start 11/6/2008 *yearly goal 5000* +46 (4796)

diet:

2 pieces toast with jelly.. 260

2 turkey bacon 80 (340)

bagel turkey sandwich 600 (940)

energy bar 120 (1060)

cycling -2900 (-1840)

lg BLT sammy (turkey bacon) 500 (-1340)

apple 120 (-1140)

turkey meatloaf/mash potatoes 900 (-240)



notes:.. nice ride, beautful day, hopefully ill have the gumption to get all the yard work done now.. meh..

[meanmo]

cycling mile log...start 11/6/2008 *yearly goal 5000* +20 (4816)

[meanmo]

cycling mile log...start 11/6/2008 *yearly goal 5000* +26 (4842)


diet:

breakfst burro LG 1200

chicken sammy 800

cycling -1200 (800)

[meanmo]

cycling mile log...start 11/6/2008 *yearly goal 5000* +26 (4869)

damn, ill only have to ride 131 miles to make my goal.. oh well, I gave it a shot.. next year 6500...

[meanmo]

im just going to make it the log through 2010 so I cant get aligned with the new year..

cycling mile log.. +46 (4915)

[meanmo]

cycling mile log.. +42 (4957)

[gbg]

How's it going mo? what happened to your leg wo?

[meanmo]

Originally Posted by gbg

How's it going mo? what happened to your leg wo?

its tonight or tomorrow night, depending on when I get out of bowling... I missed upper body last week though, just slammed, I rode often....

thanks for keeping an eye on my though..

[meanmo]

cycling mile log.. +20 (4977)


training..

30 minutes weighted step mill.. carrying (2) 10lb plates

3 sets walking lunges, DB 35 to failure

3 sets SLDL 275 to failure