Date: Thursday,March 15,2011
Sleep: 7-8
Hydration: 41
Mood:
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine – extra b & c vits -
glucosamine chondroitin msm -
Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.
Night: Soak in rev
Weightlifting:
Zerchers from low pins
1x7 @ 115
1x5 @ 135
3x3 @ 155
3x1 @ 175
partial deads
3x3 @ 115
3x3 @ 190
3x3 @ 215
Rows chest iso supported
1x10 @ 55
1x10 @ 70
1x8 @ 85
1x5 @ 100
1x8 @ 85
1x10 @ 70
1x10 @ 55
Lat pulldowns
1x10 @ 100
1x8 @ 120
1x6 @ 140
1x8 @ 120
1x10 @ 100
SLPD wide grip
6x3 @ 120
6x3 @ 140
Shrugs
2x20 @ 40-40
Cable overhead shoulder press
4x6 @ 20-20
[b]Tricep ropes[b]
2x8 @ 60
2x8 @ 70
2x8 @ 80
Rope bicep curls
2x8 @ 50
2x8 @ 60
2x8 @ 80
abs & grip... yeap I did them.
Running:
If you can call it that... was well sad.. I was sore, used up and useless.. but semi ran. Props??
|
-
03-16-2012, 05:08 PM #511
-
03-17-2012, 04:30 PM #512
-
-
03-19-2012, 01:40 AM #513
-
03-19-2012, 05:23 AM #514
-
03-19-2012, 06:49 PM #515
-
03-19-2012, 06:52 PM #516
-
-
03-19-2012, 06:54 PM #517
-
03-20-2012, 08:24 AM #518
-
03-20-2012, 08:24 AM #519
-
03-20-2012, 05:56 PM #520
-
-
03-20-2012, 07:36 PM #521
- Join Date: Mar 2006
- Location: Arvada, Colorado, United States
- Age: 60
- Posts: 19,096
- Rep Power: 12768
-
03-20-2012, 09:16 PM #522
-
03-21-2012, 01:04 AM #523
-
03-21-2012, 08:12 AM #524
-
-
03-21-2012, 08:34 AM #525
-
03-21-2012, 08:35 AM #526
-
03-21-2012, 08:41 AM #527
-
03-21-2012, 08:47 AM #528
-
-
03-21-2012, 08:55 AM #529
-
03-21-2012, 09:38 AM #530
Treadmill workouts for cold rainy days.. cause any other time you should be outside. lol
Endurance building Total 3 hours (slight adjust should made to fit individual fitness levels)
Time (mins) speed
5 mins @ 5 warm up
3 @ 6
2 @ 6.5
2 @ 7.1
2 @ 7.5
2 @ 7.8
2 @ 8
2 @ 6.5
3 @ 7
3 @ 7.3
3 @ 7.6
3 @ 7.9
3 @ 8.4
3 @ 8.8
3 @ 5
4 @ 7.5
4 @ 8.0
4 @ 8.5
5 @ 5 cool down
Running strength
Time Speed incline Total 60 mins
5 (mins) @ 5 0%
4 @ 7.5 0%
4 @ 3 15%
4 @ 8 0%
4 @ 3.5 10%
4 @ 8 0%
4 @ 3.3 15%
4 @ 8.5 0%
4 @ 3.5 15%
4 @ 9.0 0%
4 @ 3.7 15%
3 @ 9.5 0%
2 @ 9.8 0%
3 @ 9.0 0%
2 @ 8.5 0%
5 mins lower pace to walk
-
03-21-2012, 09:39 AM #531
-
03-21-2012, 09:44 AM #532
-
-
03-21-2012, 10:05 AM #533
-
03-21-2012, 10:14 AM #534
-
03-21-2012, 06:54 PM #535
Date: Wed. March 21,2012
Sleep: 8
Hydration: 41
Mood:
Blood pressure: 115/76
Resting heart rate: 41
Supplements:
Musclespeed - Con Cret creatine - Multivitamin – extra c & e – green tea – garlic oil – biotin – Calcium, magnesium, D – fish,flax,borage oils – fiber – co q-10 – L-lysine – L-argine
Recovery Methods:
Morning: Dry skin brushing w/ joint compression, hot shower w/ light stretching, followed by a 30 min light massage.
Night: Soak in rev
Rollers: Cycling
Total Time: 2 hours
Rollers/Drills/Sprints
Heart rates: 155-190
Weightlifting: 45 mins
Cable bench
1x10 @ 100
1x8 @ 120
1x6 @ 140
1x5 @ 160
1x2 @ 180
1x3 @ 160
1x6 @ 140
1x8 @ 120
Decline cable bench
5x8 @ 110
Cable flyes
4x5 @ 65
Pec dec
5x5 @ 55
Front raises SS W/ Side Raises
3x8 @ 20-20 / 3x8 @ 20-20
Bradford Presses
3x5 @ 35
Over head ext
1x10 @ 60
1x8 @ 70
Pressdowns
1x5 @ 80
1x5 @ 90
1x5 @ 100
1x5 @ 110
1x5 @ 120
DB Snatches ES
x5 @ 20-25-30-35-40
abs...
Cycling: Road 2 hours
Nice riding weather huh..
Meal 1: Pre cycle
Whey ~ all whites ~ pineapple ~ coconut
Meal 2: Post cycle
Bagel ~ peanut butter ~ fruit
Meal 3: Post lifting
Grilled chicken Caesar salad
Meal 4: Post cycle
Grilled chicken ~ stir fry veggies ~ egg roll stuffed with cheese
Meal 5:
Greek yogurt ~ fruit ~ granola
Meal 6:
Whey ~ all whites ~ coffee
-
03-21-2012, 06:58 PM #536
Cycling Drills
Isolated leg training (ILT) drill. This is the quintessential pedaling drill, the one you should do a lot in the early weeks of Base. It’s best done on an indoor trainer. Unclip one foot and rest it on a chair next to the bike so you are left to pedal with only one leg. Or rest your foot on your trainer. With the bike in a low (easy) gear turn the crank at a comfortable cadence. The first thing you’ll notice is that getting through the top of the stroke, the 12-o’clock position, is difficult. Focus on smoothing this top transition. At first you may only last a few seconds before the hip flexors fatigue. When that happens switch to the other leg. When it fatigues clip both feet in and pedal for a few minutes applying what you have learned in the single-leg pedaling. Repeat the drill several times throughout the workout.
Toe touch drill. In this mind drill you focus on your feet. Every time your foot approaches the top of the stroke imagine that you can push your foot forward in your shoe touching your toes to the front end of the shoe. Of course, you won’t be able to do this, but trying will cause you to transition more smoothly through the 12-o’clock position. Pedal in an easy gear going slowly as you learn how to make this movement. As you master the drill you’ll be able to turn the pedals faster.
Top only drill. This is another foot-focused drill. Pedal the bike by keeping the top of your foot in constant and firm contact with the inside, top of the shoe. Try not to push down on the pedal at all. The actual pedaling is done just with the upstroke. Don’t apply excessive upward force. Make the pedaling movement gentle and smooth.
9-to-3 drill. As you pedal the bike imagine that you can drive the pedal forward from the 9-o’clock position on the backside to 3-o’clock on the front side of the stroke without going through 12 o’clock. Keep the gearing low so that you can pedal easily.
Spin-up drill. During a ride shift to a low (easy) gear and gradually increase your cadence higher and higher until it is so fast that you begin to bounce on the saddle. Then return to a normal cadence. It should take 30 seconds or so for each “spin-up.” The bouncing is because you have reached and gone slightly beyond your optimal high cadence. You bounce because your foot is still pushing down at the bottom, six-o’clock position, of the stroke. And since the crank arm can’t get any longer, as you push down your butt comes off of the saddle. This drill is best done with a cadence meter on your pedal so you know what your top-end cadence is. The goal is raise your highest, optimal cadence by learning to transition smoothly at the bottom of the stroke.
High-cadence drill. Throughout a workout insert high-cadence intervals of a few minutes each. During each of these intervals increase your cadence to a level which is just slightly uncomfortable and then maintain it for the length of the interval. Use a low (easy) gear. Recover between the intervals for several minutes while pedaling at your normal cadence. Over the course of several weeks extend the duration of each interval and the combined interval time for the workout.
-
-
03-21-2012, 07:23 PM #537
-
03-22-2012, 10:47 AM #538
-
03-22-2012, 11:38 AM #539
- Join Date: Mar 2006
- Location: Arvada, Colorado, United States
- Age: 60
- Posts: 19,096
- Rep Power: 12768
-
03-22-2012, 11:44 AM #540
Bookmarks