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Tue May 15, 2012 7:54 am

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Tried a Morning work out today and will lift tonight.

Rode a total of 7.1 miles in which the 1st 5.1 were steady and strong. No finishing stage. Just a steady ride in 20:36. This was my best time for this segment and total time was 29:04. Just a steady ride ride for the 5.1. I know that I keep getting PRs every couple of weeks, but it really is getting better for me. It was a struggle in the beginning to have the bike at 14-15 mph. Now, if it falls below 15 I'm wondering what's going on. Once I'm up and going, it seems that I can average 15-16 or higher at times. I really feel that I'm gaining total strength and conditioning.



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Tue May 15, 2012 6:06 pm

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Rode 4.1 miles tonight in 16:04. It was a struggle after a good ride this AM. Had no finish and was really tired after the rdie.

Strength Training
Bench Press - 4x12x175
Incl DB Flys - 3x8x25s
Incl DB Press - 4x8x40s
Tri Push Downs - 3x8x75

Pretty tired after this day's work. See how I feel tomorrow.



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Wed May 16, 2012 5:06 pm

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Yestrday's 2nd workout kicked my butt big time. I was really tired today. Dropped the bike ride today as I felt that it might have been too much.

Strength Training
Lat Pulls - 10x90, 12x105, 10x120, 8x130, 6x135, 12x110
DB Chest Supported Rows - 2x8x45s, 2x8x40s
Mach. Biceps Curls - 6x60, 50, 40, 30, 20, 10, 20, 30, 4x40. Completely done after this and only took about 10 seconds rest between sets. Just enough time to change the pin.
Core Abs

This was a hard day. Really didn't feel like working out, but I did what I could. Will rest tonight and hope to be better tomorrw.



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Fri May 18, 2012 5:16 pm

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Yesterday was a rest day and man o man did I need it. Even cheated with 2 peices of pizza. Didn't care, I was tired. Thought about working out to just get it in, but let IQ take over and rested.

Friday's Work out
Rode a total of 8.2 miles in the following segments:
4.1 Time Trail - 15:55 lots of wind in the final 1/2 mile. Was happy with the time. About a 2 mile cool down and then I rode to the gym.

Strength Training
Leg Press - 20x225, 250, 275, 300, 300, 275, 250, 225
Tried to do RDLs but legs were pretty toasted.

Rode about 2+ miles home.

Good work out today. Felt strong and recovered. Hopefully I will get a steady ride in tomorrow without trying to set records for any set distance. Just a srtong ride, thta's what I'm looking for.



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Sat May 19, 2012 1:43 pm

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Played 18 holes of golf today for starters. Shot a 96.

Biked 6.9 miles total in 27:20. Felt very strong thru out the ride. Logged the 1st 3.9 miles in 15:18 which was better then the previous ride of 15:36. Kept riding after that and finished steady and strong. Finished with Core Abs.



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Sun May 20, 2012 5:38 pm

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Made today a total activity day.

Rode 5 miles this AM in 20:04. Felt strong and steady thru out the ride.

Played 18 holes of golf in the afternoon. Actually played well today, shot an 86. Golf is fun when you hit the ball straight and it goes into the hole...lol.

Rode 5.6 miles in the evening in 22:13. Again, I just wanted to be strong and steady. Felt good when I was done and then walked 1 mile to finish the day's activity.

Overall, a good day. Tomorrow I will get back to lifting along with a steady ride.



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Mon May 21, 2012 6:02 pm

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No bike today. Legs were a little heavy. Just strength training.

Bench Press - 10x135, 8x165, 180, 195, 4x210, 2x8x180
Incline DB Press 4x15x45s
Tri Push Downs 3x8x75

Felt heavy today....not in weight (220), just tired. Better to rest than push too hard. My surgery is Tuesday the 29th. See how my weight is till then. Hoping to be under 220 and closer to 215.



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Tue May 22, 2012 5:02 pm

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Master Masters Athlete
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No bike today. Did some shopping with the wife to get ready for Tuesday's surgery.

Strength Training
Lat Pulls - 10x105, 8x120, 6x135, 4x150, 6x135, 8x120, 10x105
DB Chest Supported Rows - 4x8x45s
Curl Machine - 6x70, 60, 50 rest was changing the pin.

Walked 1 mile.

Recovery day. Had some errands to do along with football practice. Coaching HS football and having fun. Weight this AM was 217....a new low in this journey. Now hoping to get below 215 for the surgery and then maintain till I get back to full training.



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Wed May 23, 2012 5:35 pm

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Because of rain here in sunny SW FL, I had to cut my bike ride to 2.3 miles. Was going good till it poured. Went to the gym for my leg work out.

Leg Press - 15x225, 250, 275, 300, 325, 350, 375, 400 Wanted to come back down but the legs were pretty shot.
DB RDLs - 8x40s, 45s, 50s

Rode the recumbent bike for 1 mile ( got bored) and walked on the treadmill for 15 minutes up to 12% grade at 3.4 mph.

Not the work out that I wanted, but was active for 40-45 minutes and got my legs done. I think the weight loss is affecting my strength. The leg WO seemed hard to me. I may be losing too much muscle tissue with the rapid loss. Any thoughts. My surgery is Tuesday the 29th and I'm still going to lose what I can and build on it afterwards.



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Thu May 24, 2012 4:56 pm

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Master Masters Athlete
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Wanted to get a strong ride in today. Rode a total of 7.4 miles in 27:20. Not to bad. The 1st 4.1 miles were a time trial in 15:15 ( previous best was 15:55). Really felt strong and could have gone faster as I look back. There was a lot of wind today, but I still was able to power thru it. The last miles were a steady cool down. Did Core Abs as a finisher. When I got done, I felt like I could have done the work out over again. For some reason, I was pumped. Today was a great day in the scheme of things. Weight was 217 this AM.

My biggest concern is that I'm starting to get in shape, but my surgery is on Tuesday and I hope to try to maintain as much as possible during the recovery. Supposedly, I can walk as much as possible to aid the recovery. Hope that I can.



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Sun May 27, 2012 10:30 am

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Last 2 days were rest days as I had to do some traveling. Weight held fairly well at 218 this AM.

Rode a total of 8.2 miles this morning in 28:50. The 1st 4.1 time trial course was in 14:38, a new best. I really felt strong and rode in the same gear most of the way. Wind, and there was enough of it, didn't bother me too much. Didn't sprint at the end, just kept the pressure steady and finished strong. Was amazed at the time. I guess a little rest makes the legs go faster. Breathing was no problem. I feel pretty good about getting a little bit into shape. Hope that I can maintain after Tuesday.

Strength Work Out
Lat Pulls - 100 Reps - 55X105 (20, 15, 10, 10), 45x90 ( 15, 10, 10, 10)
Bench Press 200 Reps - 100x135 (20, 20, 20, 15, 10, 15), 100x120 (10,20, 20,20, 15,15)
Leg Press - 2x25x225 Finished reps with mini-squat jumps (250, it was hard). Tried for 300 reps but mentally I was shot. Body had just had it.

Overall, a good day. really feel that I could start some easy striders at this point, but will wait till after surgery to get back into this condition and start at that time.

This is my last work out before surgery , other than some golf tomorrow. Wish me luck and I will post as soon as I can to let you all know what I'm doing.



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Wed May 30, 2012 5:39 pm

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Well the surgery was a success according to the "doc". They tell me to walk and drink lots of water. I have been doing both. I was up and walking 4 hrs. after surgery and have walked about 2 miles today. Hopefully I will be able to walk alot. My weight was down to 213 on the day of surgery. Will try to maintain, although I'm sooooo sore. My abs feel like I did 1000 situps. Other than that I'M PRETTY GOOD.



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Sun Jun 03, 2012 10:51 am

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Master Masters Athlete
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The last few days have been trying to say the least. Pain from the surgery has been bad. Lotsa gas to get out. This AM had some relief and I feel better today. Dr. says to walk and drink water. I have been walking 2-2 1/2 miles a day and drinking more water then I can remember. Overall experience is if you have prostate cancer, you might as well get it out and my Dr. was a good one. Not as sore as I expected, and really recovering nicely. Looking to get back home by Tuesday afternoon and then the real rehab will start. will see doc tomorrow and get my orders. Wish me luck.



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Thu Jun 07, 2012 7:25 am

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Joined: Sat Jan 20, 2007 2:09 pm
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The last few days have been recovery days from the surgery. I have walked about 2- 2 1/2 miles each day. Not fast, mind you, but still moving the ole body. My weight has stabilized around 213, so I'm hoping that I can maintain and maybe lose a pound or two in the process over the next 3 weeks till I can get back to the bike. Dr. said 4 weeks till the bike and 6 weeks till I can start lifting again. Right now, walking is about it for me and that's OK.

Can't wait till I heal fully and can get back to full training and the transition to running.



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Sat Jun 09, 2012 5:14 pm

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Master Masters Athlete
Joined: Sat Jan 20, 2007 2:09 pm
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Walked a strong 2 1/2 miles yesterday. Felt really good to step out the walk. Last night my lower abs were hurting. Figured I walked to hard for my own good. Still feel tender today, so I only walked about 1 mile at an easier tempo. Still no adverse effects to walking...just sore. Will take it easy the next few days and try to walk at an easier pace.



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