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  1. #1
    Registered User DHr2009's Avatar
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    Smile DHr2009 Cycle training Log.

    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!
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  2. #2
    Registered User federaldb59's Avatar
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    Location: Ohio, United States
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    what kind of bike bmx, or mountain bike
    -------Mar 1st - June 1st fat loss competition-------
    03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
    04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
    05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
    06/01 (---) Final weigh in.
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  3. #3
    Registered User DHr2009's Avatar
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    DHr2009 is offline
    Originally Posted by federaldb59 View Post
    what kind of bike bmx, or mountain bike
    Mountain.
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  4. #4
    Registered User DHr2009's Avatar
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    DHr2009 is offline
    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.
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