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Today's workout was just strength training. Went to the gym and did the following:

All lifts were 1 second by 3 seconds with 30 seconds rest between sets and 90 seconds between exercises.

Leg Press 4x12x235
Machine Dead Lifts 4x10x200
Lat Pulls 4x10x105
Incline DB Press 4x10x40s
Incline DB Flys 4x10x20s
Leg Press 4x8x255
Mixed back with Lat pulls and DLs. Added a last set of legs to finish a good workout.

These lifts were done with little rest and I felt at the end of each exercise. Struggled with the 4th sets. Overall, it was a good training day. May try to increase weight as I go along.

Legs were very heavy from yesterday's workout. Went for a 7.8 miles ride today in 30:04. Started with a 4-5 minute warmup and then added 8 x 40 second bursts with equal rest. This proved to be very taxing to the legs and lungs. Got a great burn. Finished with a long cool down. I felt today's workout was a good effort.

Tomorrow will be a lift day.

My PT said today that I'd be able to jog by August...maybe. Therefore, I am drinking heavily. Thanks Dan for the encouragement.

Good news Fidel - sounds like you are healing well - I'll drink to that!

I actually took it as bad news. I was hoping I'd get cleared at the end of this month. August seems a long time to wait.

Fidel,

Let's hope that you can begin training in August. You will be so grateful for that, knowing that your body has healed properly. Your injuries were quite extensive. Especially what you did to your knee and hammy. We don't have the recuperative powers of RGIII.....although we think we do...lol. Listen to the Dr. and you'll be OK. I'll drink to the fact that he's even thinking August. Praying for you....you'll be good to go. Just get on that Bike and pedal for now.

Dan

Today's workout was the gym:

Warmup on Recumbent Bike for 15 minutes.
Seated DB Press 4x10x30s
Tri Press Downs 4x10x65
Machine Curls 4x10x50
10 minutes cool down on Recumbent Bike.

Shoulders and arms were shot after this little routine. All lifts were 1 second by 3 seconds with about 90 seconds between exercises. This new routine is a lot harder than I thought it would be.

Rode my 5.1 miles Time Trial course in 18:00. 1st time I went hard since the surgery. Felt good to be exhausted at the end of a ride. Was my 2nd best time. Previous best was 17:52. Thought I could get that time but was a little slow in the turns and just couldn't mount a really strong finish. There are places where I can get better. Overall, a good workout.

Lifted 1st today. Did the following:

Machine Dead Lifts 4x10x220
Leg Press 4x10x235
Seated Machine Rows 4x10x140 ( might have been too light of weight)
Bench Press 4x10x150
All lifts were 1 second lift and 3 seconds to lower weight.

Rode the Bike on 4.1 miles TT course. Tried to ride a good time, but the legs were gone after 2 miles. Finished as good as I could....it was a struggle.

Overall, a solid day of training.

Took Saturday and Sunday as rest days. Went to the gym and did the following:

All lifts were 1 second by 3 seconds.
Seated Rows 3x15x120
Incline DB Press 3x15x35s
Lat Pulls 3x15x100
Incline DB Flys 3x15x20s

Although this workout didn't take long, the last sets of 15 were really tough. Each set took about 1 minute and I rested 1 minute. Will do legs tomorrow and get a ride also, if time permits.

Threat of rain and really hot here in sunny SW FL kept me from the Bike so far today, so I went to the gym and did the following:

All lifts were 1x3 seconds.
Leg Press 3x15x235
Machine DLs 3x15x180
Seated Leg Curls 4x12x60
Leg Press 4x8x255

Pretty tired after this little workout. See the Chiro today for maintance....make sure everything is in line.

Today was a pretty good workout day. Rode the Bike for 6.5 miles. It was really hot (90+) and lots of wind. Just a steady ride as I hadn't ridden in a few days. Went to the gym and did the following:

All lifts were 1x3 seconds.
Seated Military Press 3x15x30s
Tri Press Downs 3x15x65
Machine Curls 3x15x50
AB work

On the lifts, I was able to get through the 1st two sets, but on the 3rd sets I was only able to get 10 reps, took a 15 second break, and then finished each set. These were hard today and I really felt each rep. Overall, a good workout.

Rode the Bike today for 6.4 miles in a steady tempo in 23:40. Good ride as I rode the 1st 3.9 miles harder than the rest of the ride. Did that in 13:24. Good workout today as my body was a bit tired from yesterday's workout.

Played really good golf today...for me. Rode the Bike on 4.1 mile Time Trial course in 14:20. Tried to go under 14 minutes, but there was really a lot of wind and dead in my face for the last 1/2 mile. Couldn't muster the energy to drive through it. Good ride non the less. Legs were tired at the end. Took a 10 minute break and went to the gym and did the following:

Leg Press 4x10x255
Lat Pulls 4x10x115 (the last set was 7 and 3 reps)
Bench Press 4x10x155 (the last set was 6and 4 rep)
AB Work

Overall, a good day of training. Having difficulty losing any weight. I have been watching what I eat, but to no avail. I may need to get really strict with what I eat. I do feel stronger on this program and I don't want to lose that.

Today was just a Bike ride for 5.4 miles in 19:45. The 1st 3.9 miles I tried to get it going but the wind was strong. I think I need to ride closer to evening when the wind is less of a problem. Also, I think I need to lose some weight as that may also be holding me back. Right now I'm 225 and holding. I feel stronger, but I have no zip in my legs. This new training program is helping my strength, but maybe I'm not getting enough rest to allow my body to recover.....that seems to be a problem for me....resting enough. I will also try to incorporate some running into the program...just two days a week and see how my knees feel. The new lifting program seems to be helping my knees a lot. We'll see how some running effects them.