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Today's ride was 15.7 miles. Just a steady ride. Hit my goal of 60 miles this week and still have 2 days left. Maybe get a ride in tomorrow and see if I can hit 70. Weight was down this AM to 223. Getting close. Right knee was a little sore from yesterday's lift. See how tomorrow goes.

Yesterday was arrest day as my right knee was sore and stiff from lifting. Today was an easy 11.1 miles on the Bike. Just enough to get some cardio in for the day and see how the knee feels. Felt pretty good for the ride. Wanted to get 60 miles for the week in on the Bike and did 72+. Need to up the Goal. Weight is pretty steady the last few days at 223. Want to get below 220 before I start with running drills and transition to the Treadmill to see how my knees will hold up. Any thoughts???

Today was a full activity day. Started with bad golf....back was so tight, it really wasn't fun. Went to the Chiro and felt a lot better. He suggested a foam roller for muscle release. I think I'm buying one.

Went to the gym and did the following:
Incline DB Press 3x15x40s
Incline DB Flys 3x10x20s
Bench Press 3x10x155
Tri Press Downs 3x15x75
Took 1 minute's rest between sets and exercises. Felt pretty good after this workout.

Tonight I went for 13.5 miles on the Bike. Strong and steady ride. Felt really good after all the day's work.

Feeling much better today. Went for an 8 mile Bike ride this AM. Felt good but it was really hot...90+. This evening I went to the gym and did the following:

Lat Pulls 3x15x105
Rev Grip Pulls 3x10x90
Seated Rows 3x10x120
Machine Bicep Curls 2x8x50
Leg Press 4x15x225

Overall, a good day of training. Used the foam roller....what a difference that makes. Good stretch and muscle release of tension.

Rest the last few days. Today it was raining here in sunny SW FL, so I went to the gym and did the following:

1 warm-up set followed by a Tri Set of Lat Pulls, Bench Press, and Leg Press. 1 minute between sets.
Lat Pulls 15x90, 15, 12, 10x120
Bench Press 15x135, 15, 12, 10x185
Leg Press 15x225, 3x15x275

Good work in a very little time frame. Got a pump and a sweat going in no time.

A little RnR with the wife and back to work tonight on the Bike for a steady 9.2 miles. Felt very strong with the rest that I had. Felt like I could have gone a lot faster and longer. Wanted to get some Bike time as I haven't ridden for a week and tomorrow I'm riding 15-16 miles. Good work today.

Morning ride of 14.6 miles. Good steady ride.

In the afternoon I went to the gym and did the following:
Seated Rows 20x120, 160 30 seconds rest between sets.
Incline DB Press 20x35s, 45s
Leg Press 20x225, 2x10x255, 20x275
Lat Pulls 20x90, 110
Bench Press 20x135, 165
This was a very tiring workout. Was pretty shot afterwards.

After dinner, I rode another 9.4 miles. Felt pretty strong during the ride. Overall, a very good day. The weight is coming down nicely. Not quite to 220 but getting close. Will start some running drill when I get there.

Last night's ride was 11.5 miles. It was an easy tempo ride. Really felt tired. So today is just a rest day except for golf this AM. Killed my body two days ago. Will try to ride the next two days to get my 60 miles for the week. Weight is steady at 222, still trying for 220.

Rested the last two days except for golf. I was really exhausted after that 20+ miles day and a lift to boot. Needed the rest. Tonight I rode an easy 8.2 miles on the Bike, just enough to work up a sweat. Felt good once I got started. Tomorrow I will ride 15-16 miles in the morning and try for a lift in the afternoon. No golf for the next few days....back is tight again after playing 3 days in a row. Will just try and train.

Back has been terrible. Couldn't move on Monday morning. Visited the Chiropractor 3 times this week. Lifted light today and rode the Bike for 9.4 miles. Felt ok after the ride, but sitting for a bit....it's still tight. Will see how it goes tomorrow. Vacation starting on Sunday for the next 11 days. Maybe the rest is what I need. Body isn't 25 any more....lol.

Rode 6.5 miles on Friday night. Felt ok. Wanted to ride Saturday but too many things to do to go on vacation. Will be gone for 10-12 days. Will try to get some work in and rest my back a lot.

Back from vacation. Played some golf and used the foam roller. Back felt OK. Today I got on the Bike for an easy 9.5 miles. Will start to lift and ride starting tomorrow. Only gained a couple of pounds while away. Felt good about that...was worried that I'd be 10#s over when I got back...lol. Have nothing to keep me from training for quite a while....so here goes.

Yesterday's workout was 13 miles on the Bike followed by lifting as follows:
Lat Pulls 10x90, 12, 10, 8, 6, 12 x 105 on the minute. Got to be hard in the last set.
Seated Rows 12x 240 Heavier than I thought by a lot.
Bench Press 10x135, 12, 10, 8, 6, 12 x 165 on the minute. Again, very heavy at the end.
Incline DB Press 12x40s Should have gone heavier on this one.



Today's workout was 12 miles on the Bike at a good tempo followed by the following lifts:
Leg Press 15x225, 235, 245, 255 with 30 seconds rest. last set was pushing the envelope.
DB RDLs 3x10x25s Should have used heavier weights but this is the 1st time doing this exercise in along time. See how my Hamstrings feel tomorrow.

Overall, two good days of training. Tomorrow will only be a Bike ride. See how my body reacts to the workload that I'm trying to do.

Today was just a Bike ride of 13 miles. Very tired after the ride. No lifting today, will try to get a ride and a lift in tomorrow....see how I feel.

No Bike today, legs were very tired. Got a lift in and did the following:
Lat Pulls 10x90
Bench Press 10x135
That was my warm up, then did the following in Super Sets with as little rest as possible:
Lat Pulls 20, 18, 16, 14, 12 x 90
Incline DB Press 20, 18, 16, 14, 12 x 40s
Pretty much went back and forth between exercises. Very short rest periods. The Lat Pulls were easier then I thought they would be. The Incline DB Presses were just about right as I was really starting to feel the stress on the last sets. Could have gone a bit heavier on each lift. Overall, a good workout. Really felt the pump and burn through the workout.

Tomorrow will be golf in the AM, followed by a lift and a ride if I can manage it...see how I feel.