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Mon Apr 07, 2014 4:48 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Today was a great activity day. Played some really poor golf this morning. As bad as I've played in a couple of years. But this afternoon, I went to the gym and did the following:

All lifts were 1x4 seconds
Leg Press 15x205 15, 12, 10, 8 x255 with 40 seconds rest.
Lat Pulls 15x90 15,12, 10, 8x105 same rest.
Incline DB Press 15x30 15, 12 10, 8x40s
Core AB work
Felt good after the lifting....actually felt like I should have used heavier weight....but easy does it to get back into it.

Tonight, I went 9.7 miles on the Bike in a very strong ride. Really felt good. Knee also felt much better today.



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Wed Apr 09, 2014 3:25 pm

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Went for a Bike ride of 15.3 miles. Funny the wind changed directions during the ride and was in my face all the way. Steady ride. Finished in 1:04:17. Felt good about the effort.



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Thu Apr 10, 2014 4:54 pm

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Went for a Bike ride of 10.8 miles. Strong and steady ride. After dinner , Iwent to the gym and did the following:

The 1st set was a warm-up set and then Tri-Setted the exercises with 1 minute and 30 seconds rest. Last sets were really hard.

Lat Pulls 10x90, 2x12x105, 2x10x105
Bench Press 10x135, 2x12x155, 2x10x155
Seated Military Press 10x25, 2x12x35, 2x10x35
Core ABs

Overall, a solid day of training.



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Sat Apr 12, 2014 5:12 pm

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Master Masters Athlete
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Went 9.9 miles on the Bike tonight. Good ride. Trying to get 50 miles in this week. Still have tomorrow to get the last few miles in. Weight is holding steady and the knees feel good...for now. Itching to start with some running drills, but want to wait till I hit 220.



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Sun Apr 13, 2014 5:19 pm

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Solid week of training. Rode the Bike for 7.3 miles. Goal for the week was 50 miles and I hit 51+. Next week I want to get 60 miles if I can. Tomorrow will be a ride and a Lift. See if I can keep this thing going. Weight is still steady.



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Mon Apr 14, 2014 4:53 pm

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Joined: Sat Jan 20, 2007 2:09 pm
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Today was a good day of training. Went to the gym this afternoon and did the following:

All lifts were 1x3 seconds with 1 minute rest between sets.
Leg Press 4x20x225
Wall Ball Squats 3x10xBW
Lat Pulls 3x20x95
Incline DB Press 3x20x35s

Legs were good. The Lat Pulls and Inclines kicked my Butt. Next workout, I will increase the load.

After dinner, I hit the Bike for 11.2 miles. Good ride, pushed the tempo in the beginning and really felt it late in the ride. Overall, a very good day. Tomorrow will be a rest day and then a big ride (for me) on Wednesday. Weight is very good and knees are feeling the best in quite some time......hope that doesn't change.



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Mon Apr 14, 2014 5:42 pm

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Joined: Tue Jul 14, 2009 9:37 pm
Posts: 108
Location: Lafayette, OR

Looks like you haven't played golf in a few days...:)



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Tue Apr 15, 2014 5:36 am

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 886

Fidel,

I've played , but it has been very bad golf. In a funk with my swing off the Tee Box. Get that straightened out and I'll have a chance.

How is your training coming? Did you compete in the 400 yet?

Dan



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Tue Apr 15, 2014 4:32 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Checked the weather this week and we may get some heavy rains Thursday and Friday....so...I went for an easy 7.8 miles ride on the Bike. Just enough to work up a good sweat. Will probably ride 16-18 miles tomorrow...see how I feel. Weight was down this AM to 224....trying to hang in there. I don't want the weight to come off quickly as I may gain it back quickly. Slow and steady, trying to get to 220 before I start running drills and the Treadmill.



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Wed Apr 16, 2014 4:40 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 886

Today I went 15.4 miles on the Bike. The 1st 7.6 miles in 26:45. Felt good, the wind was behind me the whole way. The last part of the ride the wind was 15-20 mph dead in my face.....didn't do so well coming back. But got the ride in. Very tired after the ride...legs were gone. Tomorrow is golf in the AM and a lift in the afternoon.....see how I feel. Maybe some rest is in order.....soon.



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Thu Apr 17, 2014 3:17 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Took a rest from the Bike today. Played golf this AM and went to the gym this afternoon and did the following:

All sets were Tri-Setted with 9 seconds between sets.
Lat Pulls 12x90, 4x12x110
Bench Press 12x135, 4x12x165
Leg Press 12x225, 4x12x265
Core AB work

Could have gone heavier on all the sets. Overall, a good day. Back to the Bike tomorrow.



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Sat Apr 19, 2014 5:21 pm

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Very tired yesterday. Played golf but really didn't want to train. Today I played golf, again, and went for a 16.1 mile ride on the Bike. Longest ride to date with the highest tempo. Rode the distance in 1:01:37. Felt really strong, even with the wind that seemed to be everywhere. Good training day.



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Mon Apr 21, 2014 4:43 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 886

Easter was a day of rest. Wanted to get a Bike ride in, but after eating all the ham and dressings I opted for a nap...lol.

Today was golf in the AM, went to the gym this afternoon and did the following:
Incline DB Press 3x15x40s
Leg Press 4x15x245
Lat Pulls 3x15x105
Incline DB Flys 3x10x20s
Leg Press 3x10x245
Reverse Grip Pull Downs 3x10x90
Core ABs

After dinner, I hit the Bike for 13.1 miles in a very strong ride with 4 or 5 90 second accelerations hitting 20 mph and holding it. Very good training today. Rode the distance in 49:24. Very good tempo. I'm feeling stronger with the added distance. Not that it's a lot, being a sprinter at heart...it's like running distance to get in shape. But my knees are feeling good, and that's a key for me.



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Tue Apr 22, 2014 5:20 pm

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Master Masters Athlete
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Posts: 886

Tonight was an easy ride of 8.0 on the Bike. Just enough to work up a good sweat. Tomorrow I will ride 15-16 miles and play golf in the afternoon. Weight is holding at 224... that's good and knees still are good....that's better. See how tomorrow goes.



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Thu Apr 24, 2014 2:07 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
Posts: 886

Wednesday's workout was 16.1 miles on the Bike. A steady ride with lots of wind the last 7 miles....tough going. Played bad golf in the afternoon.

Thursday - 9.4 miles on the Bike, a short rest and then to the gym for the following:
Lat Pulls 20x90
Bench Press 20x135
Leg Press 20x225
Bench Press 8x150, 165, 180, 195
One Arm Rows 3x10x40
Leg Press 3x20x250
Done, Done after the workout. Overall, a good couple of days training. Tomorrow will be another 15-16 miles Bike ride. See how I feel after that.....lol. Weight is holding steady and knees still feel ok with all the work.



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