Holyspoke's lifting and cycling log

[Holyspokes]

So I decided to make a log. I'll start off with a background of myself.

I started lifting when I was in High School track and field. I've always been an endurance athlete first, running middle distance in track, and being a bicycle shop owner's son. I love to compete, and without competition, I feel like i'm just spinning my wheels sometimes. I love to chase a goal of improvement.

After High School, I started getting more into cycling and stopped lifting all together. My weight went from 155lbs to 143lbs because of the lack of lifting. Right when I was about to start doing races in central park I started getting very disrupted sleep. I went to the doc and got some tests done and my testosterone was WAY low.. in the 40's (400-900 range) Doctors can't seem to figure out why. I do have a pituitary microadenoma, but they don't think that's it. I stopped exercising all together for about a month, and lost another 10lbs because my appetite was non-existent. Sometimes I think it's because I didn't eat enough while training for cycling, but for me to have gained 20lbs since then, I would think I'd be back to normal again.

Since being placed on hormone replacement, I've been lifting a lot and gotten up to 165lbs.

I've recently transferred to CSU, in Fort Collins, CO.. and decided to join the cycling team. It's amazing riding here, and the cycling scene is huge.

My goals are this: Get faster, a lot faster on the bike. I love lifting and cycling both, but I get a lot more enjoyment out of cycling, seeing the results from it, and hopefully doing well in races. I want to at the least maintain my weight, or possibly gain another 5-10lbs (on my legs).

Part of the reason for starting this log is to display everything I'm doing and be open to suggestions. I love getting people's input on training.

[Holyspokes]

Here's what I have planned as far as training goes. Thanks to allgenetix for helping me workout a lifting schedule.

Push:
Bench Press: 3x195x8,2x205x6 (70 sec rest)
DB Incline Press: 4x75x8 (70 sec rest)
Machine Flys: 4x150x10 (70 sec rest)
DB Shoulder Press: 4x60x10 (70 sec rest)
Dips: 3xBW+70lbx6, Drop BWx? (70 sec rest)


Pull:
Chinups: 5xBW+25lbx5 (70 sec rest)
T-bar Rows: 4x4platesx8, Drop 3platesx? (70 sec rest)
Rack Dead to Power Shrug: 4x285x10 (70 sec rest)
Upright BB Rows: 4x135x10, Drop 115x? (70 sec rest)
seated DB Curls: 4x40x10, Drop 30x? (70 sec rest)


Lower:
A
Front Squats: 4x165x8, 175x8, Drop 165x? (70 sec rest)
DL: 3x285x6, Drop 225x? (80 sec rest)
Glute Ham Raise: 4xBWx12 70 sec rest)
Leg Press: 4x460lbsx10 (70 sec rest)
B
Back Squats: 4x195x8, 205x6, Drop 185x? (70 sec rest)
Lunges: 4x180x12, Drop 160x? (70 sec rest)
RDL: 4x250x8 (70 sec rest)
Bulgarian Split Squat: (70 sc rest)

Those are goal weights right now, I did a pull day yesterday and hit all the numbers.

Days of the week will vary, but as of right now I plan on doing the following:

Mon: Pull
Tues: 2.5-3.5 hours cycling
Wed: Lower
Thurs: 2.5-3.5 hours cycling
Fri: Push + 2 hours cycling
Sat: 2.5-3 hours cycling or group ride
Sun: 2.5-3 hours cycling or group ride

Hours and intensity of cycling will vary, but as of right now I still need to work on my base, and not get into any intensity stuff. The weekend rides will generally be a group ride which will be harder.

In a couple weeks I'm going to start tapering in Lactate threshold workouts.
I plan on doing abs/calves when I can, maybe on weekends.



NUTRITION:

From my experience, I maintain on about 3200-3400 without any activity. I usually figure ~800 calories for lifting sessions, and calculate how many calories I burn cycling with my HR monitor + estimation on calories per mile (30-40 per mile)..

So on days I just lift, I'll be aiming for ~4400. Other days will depend on cycling.

Those of you who know me from M.E.N, I eat a lot of pretty healthy/brotastic food. I enjoy eating this kind of food, and I figure I need all the help I can get in the health department, but I sure as hell won't keep myself from some good pizza/pastries If the opportunity comes up. I never get sweet cravings though, usually just want something really rich and full of fat.

[Holyspokes]

So today I wanted to go for a nice long ride, but it snowed last night and snowed a little today. It's been really cloudy all day. I went to the rec center and spun for an hour. I would have gone longer but it's realllllly boring.

Average HR: 121
Peak HR: 178
Calories: 616

I am pondering If I should do a push workout in a few hours. If I don't I'm just gonna go do abs/calves. Tomorrow should be nice, so I'll get a nice long ride in hopefully.

[IndianForeigner]

I'm from Colorado as well; good luck, and I'm subbed

[IndianForeigner]

I just realized that you go to CSU, I go to CSU but in Pueblo. Strange weather we are having, huh? One day is about 70 and the next it dips to 20

[lth]

in.

[141455675]

Ohhh for sure I'm in on this!!!

Glad you started one up I'll go read all the intro stuff now

[thebasil]

down for this

[Holyspokes]

I'm from Colorado as well; good luck, and I'm subbed

I just realized that you go to CSU, I go to CSU but in Pueblo. Strange weather we are having, huh? One day is about 70 and the next it dips to 20[/QUOTE]

Yeah, it's been funky. This week hasn't been so great :/ Next week looks good though!

in.

Ohhh for sure I'm in on this!!!

Glad you started one up I'll go read all the intro stuff now

down for this

Thanks guys!

[Holyspokes]

So I ended up hitting the weights tonight.

Saturday, February 14

Push
55 minutes

70 sec rest between sets, 150 sec between exercises

Barbell Bench Press
5x195x8

This felt really heavy for some reason. Probably because I haven't benched
in about a week.

DB Incline Press
4x65x8

Incline presses really hit my shoulders, definitely not a strong point on me.

Machine Flies
4x150x10
Drop 105x7

DB Shoulder Press
3x55x7,6,6
1x50x6

My shoulders were shot!

Dips
3xBW+70lbx5, drop BWx14

Tricep Cable Pushdown
3x120x12

Went really slow on these and focused on form

Abs

Roman Chairs
4x30
Russian Twists
4x15 with 15lb medicine ball


Calorie Goal: 4500

[141455675]

Benching looks good there mate, big day though! when you say incline hits your shoulders - maybe the bench is too high?

I can imagine the fatigue in your damn shoulders. Maybe you should swap the shoulder press around to be your second lift?

[Holyspokes]

Benching looks good there mate, big day though! when you say incline hits your shoulders - maybe the bench is too high?

I can imagine the fatigue in your damn shoulders. Maybe you should swap the shoulder press around to be your second lift?

That's probably a good idea to switch the shoulder press up. I'm not sure what angle the bench should be at for inclines. Is around 45 degrees too high?

[141455675]

That's probably a good idea to switch the shoulder press up. I'm not sure what angle the bench should be at for inclines. Is around 45 degrees too high?

Guess it's all personal, but I found it kained my shoulders for military presses on power days so I set my bench to 30 degrees now. Much better I think (for me)

[IndianForeigner]

solid workout; I haven't looked at the forecast, but hopefully the weather is truly is nice. Is it very windy up there? That's probably the main issue I have about the weather down here

[Holyspokes]

solid workout; I haven't looked at the forecast, but hopefully the weather is truly is nice. Is it very windy up there? That's probably the main issue I have about the weather down here

It can be, a lot of times it's coming down from the NW. I'm new to the area, so I'm still getting used to it. Riding into 45mph head winds is a bitch!

BTW, 2 of the riders that I've been riding on group rides with are in the Tour of California right now...

For those of you who don't know, Lance Armstrong is racing, and it's probably the biggest race in North America there's ever been.

[AllGenetix]

in.

[Holyspokes]

Here's some progress pics that I have so far.

May 10th ~135lbs


Dec 4th ~162lbs



I'll try'n upload some pics today

[AllGenetix]

siiiick tats!

whats your goal weight?

[DTrulez616]

Definately following this.

[Holyspokes]

siiiick tats!

whats your goal weight?

Thanks,

I don't really have a goal weight, just an image of what I want to look like. Basically when my legs are the size I want them, I'll be happy.

Definately following this.

Thanks man!

[IndianForeigner]

very nice progress, I'm new to the area as well, from Virginia. Where did you come from?

[Holyspokes]

very nice progress, I'm new to the area as well, from Virginia. Where did you come from?

Long Island, NY. Big change, but I love it here. Fort Collins is awesome.


So I wanted to ride today, but it snowed last night. It's sunny now, but the roads are a little wet still and anywhere in the shade has a thing sheet of ice on it.

I think I'm gonna go to the rec center and do calves, and maybe hop in the pool and tool around for a while. Tomorrow I'll ride.

Time to chow down on some sweet potaters!

[DTrulez616]

Can you do me a favor and post your diets when you can at the end of the day because your someone I really need to start eating like?

[MarkVI]

In -- I may not have a ton of time to post, but We'll see I figured out where there aren't security cameras a work in my office.....WOOT!

[Holyspokes]

Can you do me a favor and post your diets when you can at the end of the day because your someone I really need to start eating like?

I was thinking I'd start posting my fitdays.. I started using them everyday after that fitday log thread, lol.

It's a lot of the same meals over and over again because I live by myself and I haven't gotten sick of em yet. I'll try to remember to put little meal dividers in there.

In -- I may not have a ton of time to post, but We'll see I figured out where there aren't security cameras a work in my office.....WOOT!

Sweet! Be careful broski

[CMRCrider]

Cool thread man, Im subbed! What kind of roadie do you have?

Im doing a modified WSFSB3 routine right now with Kettlebell and roadbiking on my off days. Im curious to see how your split will workout. I used to race Senior 3 on the road here in Ontario and expert in a local MTB series, but Im more alas looking to do more group rides this summer and try to retain some mass.

Most of all, good luck

[Kruczynski]

Subbed. What bike do you ride? I love cycling too

[Holyspokes]

Cool thread man, Im subbed! What kind of roadie do you have?

Im doing a modified WSFSB3 routine right now with Kettlebell and roadbiking on my off days. Im curious to see how your split will workout. I used to race Senior 3 on the road here in Ontario and expert in a local MTB series, but Im more alas looking to do more group rides this summer and try to retain some mass.

Most of all, good luck

Subbed. What bike do you ride? I love cycling too

Nice to have some cyclists in here!

I'm really lucky to have a dad who owns a bicycle shop, hehehehe. I have a Carbon Eddy Merkx MxM, from 2004. But for my 20th birthday, my parents got me a titanium Moots Psychlo-x http://www.moots.com/#/product/bicyc...ity/psychlo-x/

I'm gonna use it mainly for road, because my rides consists of a lot of dirt roads at times.

I know, I'm spoiled.

[Holyspokes]

Sunday, February 15

Randomness



Standing Calf Press
4x210x16 Drop 170x14

Lying Calf Press
4x??x16 Dro ??x14

I forget what kind of weight I used on these, lol. It was a wierd machine I've never used before. I haven't worked out in my school's rec center much.

I then saw this really cool spinning bike, with a screen up front. It was one of these http://www.expresso.com/products_ser...ight_bike.html

It has the power output displayed, you can steer and chase down other riders on the screen with climbs, downhills, different length courses. It was cool, like a video game. I did that for like 15 minutes just fooling around, then hopped in the pool and swam around for 10 minutes.

It warmed up a bit, so I rode to a bike shop and picked up some tubes for my bike, then came home and took my dog for a run while I rode along side her, lol.

I probably could have fit a nice 2 hour ride in today, but It should be warmer tomorrow, so I'd rather ride then.

Calorie Goal: 3,800 ?

[thebasil]

damn dude that bike thing looks awesome! seems like today is pretty relaxing so enjoy. have fun with the calorie goal lmao