Holyspoke's lifting and cycling log

[Holyspokes]

Nice Tbars man!!

and and also the yoga

Yoga was the bomb last night, gonna go again tonight.

14 reps w/ 4plates on the t-bars is good stuff man. Killing the mountain biking lately!

Yeah well mountain biking season is coming up.. and right now I suck riding in Colorado. I'm not sure If I will in fact race mtb. I'll do at least the near-by races.

mp's woulda felt hard at the end of the workout and additional hammering at the start on inclines.

It's not that low volume

Yeah true true.

3 working sets (well really one, but 3 Rest paused) per muscle group is damn low for me!

[DTrulez616]

Lol, I remember doing Yoga on Wii Fit. Probably not as good as the real thing though. It seems like something id like though because of how relaxing it is.

[bigdan]

hey brah. just stickin my head in to say I enjoy the log and it inspired me to do my own. I'll be keepin my eye on things.

[soundcheck129]

Yoga? You've turned to the dark side

[Holyspokes]

Lol, I remember doing Yoga on Wii Fit. Probably not as good as the real thing though. It seems like something id like though because of how relaxing it is.

Helllll no. Even the yoga at my gym doesn't compare to the yoga place I go. The kind I do isn't THAT relaxing, it's a bit of a workout on it's own. But you strengthen and stretch everything, so you feel great afterwords.

hey brah. just stickin my head in to say I enjoy the log and it inspired me to do my own. I'll be keepin my eye on things.

Good stuff brotha.

Yoga? You've turned to the dark side

Wah? I've been doing it for a good 2 weeks at least now!

[Holyspokes]

Ride Report
~2hours
44 miles

This was essentially intervals, done at varying intensities and lengths. Probably a total of 40 min at threshold, 4 or 5 all out sprints, three or four 2 minute efforts and one or two 1 minute efforts. Overall didn't feel top notch, so no riding tomorrow, just hitting the weights. It's been a while since I haven't ridden too..

+

Hot Yoga for 75 minutes

I was going to go twice, but I don't think I ate enough yesterday, and didn't want to take away feeding time, lulz. Plus I wanna take my dog for a walk.

[141455675]

lmfao 'hot yoga'

wow....that ride at that intensity sounds brutal. You woulda loved it though?

taking away feeding time = no good haha

[SeanCC]

Your a yoga machine lately

[soundcheck129]

Haha hot yoga? Nice. I can't imagine doing what amounts to 44 miles of interval work, you're a beast!

[matthor]

i liek that the DC trainign is low volume but the intensity is way way up. So be careful there. See hwo you feel and if the RP is too tough; maybe just do it on the primary exercise then keep the others normal, low volume rep/sets

Crushing the riding and pleased the yoga is still working out for you.

How have the hips been feeling lately? Still roll at all?

[5Six]

Your lifestyle is awesome. Nuff said

[Rodzilla]

Do any other guys on your cycling team lift?

[S.O.u.L.m.A.N]

Man, you bike SO much lol. No wonder you're ripped to shreds.

[Holyspokes]

lmfao 'hot yoga'

wow....that ride at that intensity sounds brutal. You woulda loved it though?

taking away feeding time = no good haha

Your a yoga machine lately

Haha hot yoga? Nice. I can't imagine doing what amounts to 44 miles of interval work, you're a beast!

Dudes, they crank up the heat and humidity and it is insane. Puddles are forming underneath me and when I do balancing poses where I am leaning forward and looking down a steady stream of sweat is falling to the floor lol.

Ride was intense! It was nice to switch up the paces of each one.

Trying to get the most out of my membership + I have lots of free time right now.

i liek that the DC trainign is low volume but the intensity is way way up. So be careful there. See hwo you feel and if the RP is too tough; maybe just do it on the primary exercise then keep the others normal, low volume rep/sets

Crushing the riding and pleased the yoga is still working out for you.

How have the hips been feeling lately? Still roll at all?

Word, I've been making special precautions to be careful with recovery since getting off of TRT. For example on monday I turned down riding longer, and twice I was asked later in the day! Geeez.

I have been slacking on the rolling, but my hips feel awesome with the yoga and all the stretching that's done there.

Your lifestyle is awesome. Nuff said

1 more week before classes start! Then... well it's the same thing but all my free time is spent on school work instead of watching tv, and I'll likely be eating much larger/boring meals to save time.

Do any other guys on your cycling team lift?

A few, the downhiller I went Mountain biking with wants to bulk up a bit, as well as get going on yoga. Other than that, they mostly just do core stuff, but I know my veg friend who's on the team lifts once or twice a week.

Man, you bike SO much lol. No wonder you're ripped to shreds.

Nawww, it helps keep bf in check I guess since I have to eat so much, but I know plenty of guys who ride a ton and aren't too lean.

[jss8422]

Yoga? You've turned to the dark side

I've experimented with some yoga. I did a program, "yoga for athletes," at the Y early in the summer a couple of times. It's definitely a workout and a strong way to supplement an athlete's training in that it helps you concentrate on breathing and balance.

Good training so far.

[Holyspokes]

Yoga for 60 min

Workout 2A

RP=Rest Pause
Warm up sets not included
6 second negatives with an explosive positive.

EZ Curl Preachers
80x14 RP x6 RP x4

Cable Hammer Curl
50x12 RP x6 RP x4

Calf Raises (leg press)
10 platesx12 with 10 sec stretches between reps
drop to seated calf raise 1 plate x20

SLDL PR
285x8 RP x4 RP x3

Leg Press PR
14 plates(630lbs?)x6
RP 450x20

Yoga for 60 min

Great workout, in and out pretty quickly. Felt awwesome, and very happy with the PRs on both the leg exercises and the 6 second negatives hurt in a great way.. Energy through the roof the whole day. 2x Yoga sessions ftw. No riding except commuting.

[DTrulez616]

Im loving the new workouts. They look quick and intense.

[The Solution]

Yoga is full of win bro. Good work,

[Holyspokes]

Im loving the new workouts. They look quick and intense.

They are, I really like them actually. In and out fairly quickly. 3 or 4 warm up sets and then just balls to the walls, it's great. My hammies, quads and calves were all trembling as I walked to the locker room. Awesome!

Yoga is full of win bro. Good work,

Thanks bob.

Mountain Biking
2 hours
14 miles

Just me and my dog today, it was a beautiful day. The ride has lots of creek crossings so every now and then you get a nice splash of cool water on you. Plus Marley gets to drink whenever she wants! I'm getting a bit discouraged though, I'm really not all that good at mountain biking, skill wise out here. I can handle anything on Long Island, NY no problem.. It's easy as pie, but here I dismount fairly often. It makes me think I may not race MTB. I'm pondering just doing a bit of cardio to stay in shape and really try and bulk up until Cyclocross season rolls around and then start riding more. I don't know... hmmm

+
Yoga in the PM for 60 min

[SeanCC]

When does your cycling season start? It's not right when school starts?

[daYDreAmErX]

Got any links for a beginner to yoga ?

[fgfan1]

wait, i dont understand how marley can put up with this...does she go through a 15 pound bag of dog food every week, for starters?

[soundcheck129]

Bulk FTW! Sounds like a great day with the dog.

[Holyspokes]

When does your cycling season start? It's not right when school starts?

Sept 6th or 7th is the first race, school starts this monday.

Got any links for a beginner to yoga ?

Not really I just started going to a yoga place with a free week they offered and got hooked.

wait, i dont understand how marley can put up with this...does she go through a 15 pound bag of dog food every week, for starters?

The bottom of her little paw is peeled off a bit.. it's sore and she's licking it But she's just a bundle of muscles essentially. I give her like 3 raw eggs every morning with her breakfast and scraps of meat all the time.

Bulk FTW! Sounds like a great day with the dog.

Indeed.. I'm def thinking of toning down the cardio for a while.

[141455675]

I like the name Marley actually

big activity again there. do you enojy the mtn biking?


obviously you are loving the yoga

[Holyspokes]

I like the name Marley actually

big activity again there. do you enojy the mtn biking?


obviously you are loving the yoga

I do, but I don't like how often I am having to dismount, it's a bit frustrating. The only way I'll get better is by riding more though!

Rec center re-opens @ 1pm MT so I'm gonna hit it up then. I got blood work done this morning so probably best I wait a bit anyway. Going to drive up to where we have our first race with the team in the afternoon and ride in the evening & camp out over night. Trail work in the AM and a bit more riding and then heading back home. Gotta make sure to bring TONNNSSS of food. Gonna run out right now before the gym and get some stuff to take, and try and fit one more meal in before lifting

[Rodzilla]

Few questions, hopefully you'll have some time to answer them before you head out.

What CAT are you?

When you put those first 20lbs were you still riding?

on mapmyride, they will give you estimated calorie readouts for rides. How close are these to what you calculate for your rides?

[Holyspokes]

Few questions, hopefully you'll have some time to answer them before you head out.

What CAT are you?

When you put those first 20lbs were you still riding?

on mapmyride, they will give you estimated calorie readouts for rides. How close are these to what you calculate for your rides?

I'm a Cat 4, Only been racing for 1 season.

first 20lbs I was not riding, I did some running on my off days and for maybe a total of 30 min on workoutdays split into 15min 2x. Although I did a fair amount of commuting by bike.

Those estimations always are wayyyy high. Mines not 100% accurate either, but it seems to be pretty accurate when I estimate 40 kcal/mile solo, 35 kcal/mile in a group. For mountain biking I'm not really sure how to do it so I just do 100 kcal/mile or so. I usually compare it to a road effort.

[Holyspokes]

Workout 1B

RP=Rest Pause
Warm up sets not included
6 second negatives with an explosive positive.

Flat DB Press PR
90x8 RP x4 RP x3

Wide Grip Pullups
BW+25x8 RP x4 RP x3

Rack Deadlift (middle of shins)
295x12 drop 225x12

I couldn't remember what you are supposed to do (RP or not) so I just did it like this. 6 sec negatives killed.


DB Shoulder Press PR
60x9 RP x4 RP x3

Dips
BW+70x8 RP x4 RP x4

Arms were shaking like crazy.


Really focusing on a super slow negative makes it soooo hard, but it's great. Now to rush to get ready for the next 2 days with food, camping stuff, biking stuff. Oy! Gotta really make sure I get the food in these next 2 days. Oh yeah, 163lbs this morning makin my way back up.

[AndrewWard123]

Man for 163lbs your strength is off the hook!!!

Awesome work all round mate! Especially the pullups!