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Thu Jul 02, 2015 2:52 pm

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Got my ride in before the rain......by 30 minutes....lol. Rode a total if 17.7 miles. The first 8.8 miles I rode in a very strong and steady tempo. Good warm up. Then I hit a 3.1 mile TT in 10:26 beating my previous best of 10:39. Felt unbelievably strong. Rode in the same gear but upped the tempo. Legs were a bit sore as was the whole body from yesterdays lift, but felt really strong during the TT. Weight was up a little from the past couple of days but under 220, so that's good. Overall, a great training day!



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Sat Jul 04, 2015 11:05 am

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Weight has been up the last couple of days. This AM above 220 for the 1st time in two weeks....not happy about that but what are you going to do????
Today I hit the Bike for a very good 19.2 miles at a very strong tempo.....for me. Felt very strong through out the ride. Hope the weight thing is only a blip in the forward progress that I have made recently. Legs and knees feel good for the most part.



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Sun Jul 05, 2015 1:18 pm

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Weight got back below 220 this morning......that was good. Felt very unmotivated today, but went to the gym and did the following:
Lat Pulls 10x90, Bench Press 10x135, Leg Press 10x200 for a warm up.
The 5 circuits of Lat Pulls 5x135, Bench Press 8x185, Leg Press 12x245, and Crunches 15. No rest between exercises or sets. Went for time and finished in 9:10. Pretty good workout for not really being into it today.
Tomorrow starts a new week of training and hopefully it will be as good as this one was.



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Mon Jul 06, 2015 8:08 am

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Started the week off with an easy 17.7 miles in a group ride this morning. Legs were a little sore from yesterdays WO but I feel better now that the ride is in the books. Will use the rest of the day as rest.....it was hot and humid this morning. Weight was below 220 again which is good also.



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Wed Jul 08, 2015 1:13 pm

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Yesterday I rode 10.9 miles before the thunder and lightning and summer rains came and chased me indoors.
Today, I hit the Bike for 17 miles in a good tempo. This afternoon I went to the gym and did the following: Press 10x135, Lat Pulls 10x90, Leg Press 10x215 as a warm up.
All exercises were done with a 1 second lift and 2-3 seconds lowering.
Bench Press 12x195, 8x195 with one minute rest.
Lat Pulls 12x135, 6x135 with one minute rest.
Leg Press 2x12x265 with one minute rest.
AB Crunches 2x12 weighted Crunches with one minute rest.
Workout didn't take very long but was hard as the tempo of the lifts made it difficult to finish. Can feel the stress on the body. Overall, a good day of training.



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Fri Jul 10, 2015 12:11 pm

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Took yesterday as a rest day.....totally rest.

Today, I played decent golf this AM and this afternoon I went to the gym and did the following:
Bench Press 10x135, Lat Pulls 10x90, Leg Press 10x215 as a warm up.
All exercises were 1 second lifts with 2-3 seconds lowering and 1 minute rest between sets and exercises.
Bench Press 12x195, 10x195
Lat Pulls 12x135, 8x135
Leg Press 3x12x265
Core ABs 3x12x70
Better lifts today. Must have been the rest. Increased the Leg Press and Core ABs to 3 sets vs two sets on Wednesday. Overall, a good day of training.

Need to find a way to get 26 miles done tomorrow and Sunday to get my cardio done for the week.....see how that goes....one shot or two...lol.



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Tue Jul 14, 2015 2:17 pm

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The weekend was a wash as my stomach was not good.....so no training.

Yesterday was a Lift of Bench Press 10x135, Lat Pulls 10x90, and Leg Press 10x215 as a warm up. Then sets of 1 second lift and 2 seconds lowering of the weight and 1 minute between sets and exercises.
Bench Press 12x195, 11x195.
Lat Pulls 12x135, 9x135.
Leg Press 3x12x275.
Core ABs Crunches on the machine 3x12x90.
Increased reps on the Bench and Lats and increased weight and sets on Leg Press and Core ABs. Overall, a good lifting day.

Today, I hit the Bike for a solid 16.7 miles at a strong tempo. Good day.



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Wed Jul 15, 2015 4:36 pm

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Thunder and rain here in sunny SW FL today, so I went to the gym and did the following:
Bench Press 15x135, Lat Pulls 15x90, Leg Press 15x215 as a warm up.
Incline DB Press 3x12x45s with 30 seconds rest.
Seated Rows 3x12x140 with 30 seconds rest.
Core AB Machime 3x12x90 with 30 seconds rest.
Leg Press 3x12x285 with 30 seconds rest.
The shorter rest periods really ate into my ability to handle the weight. Got all sets and reps done but struggled on the last sets. Pretty intense workout. Weight is back down to 216 this morning , so that part is good. See if I can get back to the Bike tomorrow.



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Sat Jul 18, 2015 3:48 pm

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Have been resting a lot lately. Body needed it. Tonight I went to the gym and did the following:
Bench 10x135, Lat Pulls 10x90, Leg Press 10x200 as a warm-up. The controlled lifts, 1 up and 2 down with 1minute rest.
Bench Press 12x195, 11x195.
Lat Pulls 12x135, 9x135.
Leg Press 2x12x295.
Core ABs Machine 12x90
Wanted to get some work done tonight. Body is a bit stiff from the lifting. Will get back to the Bike starting next week. Weight has been steady below 218-219.



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Tue Jul 21, 2015 5:03 pm

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Besides resting over the last couple of weeks, I wrecked my back playing Golf this weekend. Couldn't breath it hurt so bad. Chiro popped it back and said that I separated a couple of ribs....ouch. When they went back in place the relief was immediate. Took yesterday off and today I went to the gym and rode the Spin Bike for 30 minutes. Put in 8.1 miles in that time. So all has not been lost. Will try the real Bike tomorrow .....but an easy ride. No Golf or Lifting for a couple of weeks. Weight has been steady under 219.



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Thu Jul 23, 2015 1:15 pm

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Tried to lift yesterday and the Back would not let me. Today, I hit the Road Bike for 16.2 miles. Felt pretty good for having laid off the Bike for a bit. A little tired by the end....legs were not totally into it today. Will try again tomorrow. Weight was back to 216 this morning, so that was good. Seems like I get to a new low and bounce back up a couple of pounds. See if I can keep it going down for a couple more days.



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Sun Jul 26, 2015 1:35 pm

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It has been absolutely pouring here the last few days. Getting our summer rains all at once....lol. Finally felt good to day. Have been very lethargic the last few days....I think its been my diet. Not eating enough. Today I went to the gym and did the following:
Bench Press 10x135, Lat Pulls 10x90, Leg Press 10x200 for a warm up. Then hit the Spin Bike for 10 minutes of steady tempo for 2.7 miles. Then 5 rep circuit for time of Lat pulls 5x135, Bench Press 8x185, Leg Press 12x225, and Core ABs Crunches 15. Finished in 8:07. Then back to the spin Bike for another 10 minutes of steady tempo for 2.8 miles. Total time of the workout was just over 30 minutes. Really felt much better today. Got a good sweat going and the HR up. Overall, a very good workout. See what I can do tomorrow.



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Mon Jul 27, 2015 4:56 pm

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Still raining here in sunny SW Florida!!!! Went to the gym and hit the Spin Bike for 30 minutes and8.2 miles. Worked up a good sweat and felt good. Tomorrow I hope to get back on the road and get a full lift in before leaving on Wednesday to go up north to PA for my 50th HS Class Reunion.....I'm old....lol.



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Wed Jul 29, 2015 6:09 am

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Master Masters Athlete
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Yesterday, I hit the Road Bike for a steady 9.2 miles. Life got in the way and I gad to cut the ride short. Felt very strong during the ride and surprised myself at the overall speed that I rode. Legs felt good and knees even better....that part is really good...lol.



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Tue Aug 04, 2015 2:23 pm

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Class Reunion was great, but as someone said......how did some of these people get so old.....lol!
After putting on some weight over the last few days , I got back to training today and hit the Bike for 10.8 miles. Had good tempo and hit a PR for one segment of the ride which I was happy about. Will try for a lift tonight.......if I feel up to it. Started coaching Football again...they talked me out of retirement....lol. Will be interesting to see if I can get all my training in and stay fit during the season.



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