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Today was just an 8.5 miles Bike ride in 32:40. Just a steady ride with about 4 half mile accelerations were I got the speed up to 23 mph and held it as long as I could. Tomorrow will be a full body lift. On Tuesday, I'm flying to the state of Washington to see my God Mother who is dying of cancer. This has not been a good year as several friends have passed. I guess that's what happens as we age. Will try to get a strength workout in while I'm gone...if I can. Will return on Friday night late and hopefully get back into the swing of things on Saturday.

Today's workout was the gym. I did the following:

All lifts were 1x3 seconds.
Recumbent Bike for 10 minutes as a warmup.
Leg Press 4x12x255
Seated Rows 4x12x140
Incline DB Press 4x12x40s
Machine DLs 4x10x200
Incline DB Flys 4x10x20s
Leg Press 4x8x265

Overall, a good workout. Emphasized the legs today. Hopefully I will get a workout in tomorrow before I leave for the West Coast....maybe a ride or Shoulders and Arms...or both...depending on how much time I have.

Hope everyone is having a great Memorial Day. Lets not forget those who serve.

Finally back in FL. It's raining here today...so no Bike, but I went to the gym and did the following:

Warmup on the Recumbent Bike for 10 minutes at a steady pace (2.73 miles).
Leg Press 5x10x265
Lat Pulls 4x10x110
Incline DB Press 4x10x45s
Cool down for 10 minutes on the Bike (2.81 miles)....not really a cool down but it worked.

Overall, a good bit of work today.

With all my travels and guests in FL, I've let my training and eating habits go to Hell. My weight this AM was back up to 231 and I wasn't happy. Started Atkins, again, in hopes of losing some weight and getting back to where I should be.

It was raining again, and the weather doesn't seem to be any better the rest of the week. So, I went to the gym and rode the Recumbent Bike for 30 minutes with minute to minute accelerations with equal rest. Rode a total of 8.3 miles on the trip tic. Overall, a good workout. Tomorrow will be a lift day and maybe a ride if the weather holds off for any length of time.

Still raining here, so I went to the gym and did the following:

Machine DLs 4x10x220
Seated DB Shoulder Press 4x10x30s
Tri Press Downs 4x10x70
Machine Curls 4x10x50

Quick workout, but effective. I think I will start adding more exercises for my legs in each workout. Try to build more strength in the thighs to protect my knees.

Yesterday was a rest day. Today, it's still raining, I went to the gym and did the following:

5 minute warmup on Bike. Today's lifts were 1x2 seconds with 1 minute rest.
Leg Press 4x20x225, 250, 275, 300. The last set had my HR up to 140...exhausting.
Lat Pulls 3x20x105 Sets were 20, 16 and 4, 8 and 4,4,4. Very tired at the end.
Bench Press 3x20x150 Sets were 20, 12 and 6 and 2, 8 and 4,4,4. Maxed out at the end.

Today's workout, although not very long, had me totally shot by the end. Legs were rubbery after the Leg Press and Back and Chest were totally exhausted. HR was elevated during the whole WO. Overall, a good day. Hopefully it will clear and I can get some solid cardio in during the next couple of days.

Fidel,

I hope rehab is going well. How are you doing? Are you totally off the crutches and walking? Did you find a Bike yet? That will help with your conditioning.

Dan

Hi Dan,

Thanks for asking. I hadn't been on the site for a few weeks because of work. As to my injuries, I can now do most everyday things. I can go up and down stairs, walk pretty fast, and can almost squat like a catcher. One thing I'm still having issues with is doing a standing leg curl. It's not surprising since my doc took 2 of my hamstring tendons for the failed ACL reconstruction. My next doc appt is on 7/9 and I'm hoping my hammy is stronger and can be released to run.

Btw, I use the bike regularly at my PT's office. The one-legged leg press is getting easier at 70lbs. I'm doing daily 1.5 trail walks as well. I'm feeling springy. I want to join a gym to get my overall strength back...maybe in the next couple of months since my ribs are still tender.

Fidel,

Good to hear that you are mending well. Keep up the spirit and you'll be back in no time. Hopefully, the doctor will give you the OK to do some light jogging to get you back to speed. Take things easy and you'll be back ....maybe for the winter and indoor season.

Dan

Today, I tried some golf ..... which was bad. I couldn't swing the clubs. I was still tight from Friday's workout. It really kicked my butt. Went to the gym tonight and tried to warmup on the Recumbent Bike....but was still sore. Legs felt like crap. Settled for Shoulders and Arms:

PTA Workout on all sets. Sets of 25 trying to fail somewhere between 15-20 reps. Take 10 second breaks and try to finish in as few a sets as possible. If you can get to 25...raise the weight.
All lifts were 1x3 seconds.
DB Seated Shoulder Press 25x30s (20 and 5)
Tri Press Downs 25x60 (20 and 5)
Machine Curls 25x50 (20 and 5)
Core ABs

Workout was short as I was very tired and sore. Will take a couple of days off and try to get back to full bore training again. I haven't felt this tired and sore in along time. Going on a mini vacation with the wife to Charleston SC till Thursday. Will do a lot of walking and see how I feel when I get back. Hopefully the juices will return.

Hey! I squatted today...like a catcher or taking a dump in the woods. Things are looking positive.

Back in FL. Walked about 3-3 1/2 miles on Tuesday. Today I went to the gym and did the following:

Recumbent Bike for 5 minutes warmup, followed by a Med Ball Shoulder Circuit for 5 minutes.
All lifts were 1x2 seconds with 60 seconds rest.
Leg Press 3x25x 255, 255, 285
Machine Dead Lifts 4x10x200 (30 seconds rest)
Cable Rows 3x20x140
DB Incline Press 3x20x40s
Core AB work

Felt pretty good after the workout. It's still been raining here in FL. Hoping to get a real Bike ride in tomorrow if I can.

Played golf this afternoon and then got on the Bike for a steady 5 mile ride Its been a while since I've been on the Bike Felt good to get a ride in Hopefully I will be able to get a solid ride in tomorrow.

Got on the Bike today for 8.4 miles total. Rode my 3.9 mile course today twice. 1st ride was 13:28, just off my previous best of 13:14. took a 5 minute break and rode it again in 13:46. The last mile on each ride was dead into the wind and it really effected me more on the 2nd ride. Just couldn't push through the last 600 yards or so on both rides. It took its toll.
Overall, a good day today.

Sunday was an off day except for 9 holes of golf with my wife. Today was in the weight room and I did the following:

All lifts were 1x3 seconds with 30 seconds rest between sets.

DB Incline Press 10x10x35s Could have used 40s as I was able to get through this without a break.
Lat Pulls 5x10x100, 5x10x95. This was hard, as I had to drop the weight for the last 5 sets. Arms and back were toast after this exercise.

Wanted to do Leg Press but I was really tired. Mentally not into it. Will try to get legs in tomorrow after a Bike ride.