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This is really fun


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Saturday:

biked ~106 miles, ate a lot of carbs

 

Sunday:

ran 5 miles

ate 2 protein shakes with fruit, and seitan, fruit & veggies

 

Monday:

usual workday diet

fast bike on rocky butte

usual tris, back, shoulders

-included 3x20 seated mil press 20# db, 2x50 7.5# med ball balance mil press

 

Tuesday:

usual workday diet

ran 5k

usual chest, bis, w/ light legs

-included 3x20 22.5#db chest press, 30# cable press, 20x250 270 270 270 290 calf press, 3x25 10# med ball balance bi curl

30 min fs swim

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i'm on the couch right now

 

wednesday:

bike to work, hill, gym, home

5k run (24:32)

abs

3o min fs swim

 

diet was awesome

 

Thursday:

8 mile total bike commute, maybe a rest day

diet was pretty good

 

Friday:

biked around all day and night, including a lunchtime ride and rocky butte

 

couldn't stay away from carbs, which made me want to ride more

 

Saturday:

 

found myself at the gym without having too many calories after a decent ride. i could hardly pick up my weights, but it was fine after i got some calories

 

swimming was fast and fun, i swear my new lap suit makes me swim better

 

i think i need a full on rest day. my biking was pretty damn good, but i wasn't as vicious as i usually am

 

i love seeing other cyclists out in the middle of nowhere, love that head nod

 

i got to work more abs days into my drill. i can really feel how they support me on the bike and running.

 

~25 mile ride to gym, then home

seated db press ([email protected]#x20)

assisted wide grip pull ups 3x10

cable rows ([email protected])

superset wide grip pull downs ([email protected]) tri press downs ([email protected])

superset bb skullcrusher ([email protected]) db lateral raise ([email protected])

rear delt flies ([email protected])

med ball balance db mil press ([email protected]#x 20)

30 min fs swim

 

Food:

coffee, soy

scoop of protein, 100 cal oatmeal, tbs cocoa, coffee smoothie

WOUTKOUT <<

2 scoops of protein, 100 cal oatmeal smoothie

veggie burrito

chocolate pretzels

peach

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Sunday-

 

5 mile run

 

superset db chest press([email protected]) db bi curl ([email protected])

superset seated cable chest fly (25x20) (30x20) bb bi curl ([email protected])

rotary calf press 20x 250, 270, 270, 290

superset seated leg extension (20x 80,80,90) prone ham curl (20x60,65,70)

bosu to bosu jumps

med ball balance db alternataing squats 10x10#

 

Food:

coffee, soy

RUN

100 cal oatmeal, 2 scoops protein

builder bar

GYM

2 cookies

6 chocolate covered almonds

burrito, go free bar

 

Monday-

 

bike commute, gym, home

5 k run (24:11)

2 tabata jump rope sets

bosu to bosu jumps

med ball balance db mil press 2x20x10# (first set sucked)

superset hanging leg lift 3x20 weighted hyperextension 3x20x25#

assisted pull ups to failure weight

crunch machine

 

Food:

parsley, tomato, hemp, ginger smoothie, 2 slices low cal bread

3 cookies

orange pepper, baby carrots

veg sausage, zucchini, cookie

scoop of protein, celery

coffee, soy,

WORKOUT

240 cal seitan, bowl of spinach, builder

go free bar

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it's pretty damn fun. i don't know if it does anything special except train a few slow twitch fibers and maybe make me braver, but i use it as a reward sometimes cuz it makes me happy

 

Tuesday-

 

28 mile ride plus commute

gorgeous weather, toasty pace

 

ate lots of carbs during the day

 

Wednesday-

 

commute, gym, errands, etc

run 5k (24:02)

2 tabata jump rope sets

a few warm up sets then seated db press ([email protected]#x20)

cable rows ([email protected]) or was it 75 w/e

superset wide grip pull downs ([email protected]) tri press downs ([email protected])

tri press downs 20x 80,90,100

superset bb skullcrusher ([email protected]) db lateral raise ([email protected])

rear delt flies ([email protected])

med ball balance db mil press ([email protected]#x 20)

shoulder press 20x30 5x35,40,45

crosstrainer for a good inning of LAD vs StL

 

extra scoop of protein, some extra bread, later 100 cals oatmeal and 1/2 cliff bar at night

 

i have been really trying to get faster in everything. i've also been wondering at what point my weight training is gonna be couterproductive to my speed training.

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It really does.

 

Thursday-

commute 10 miles around

decent diet, ate a couple bites of coconut bliss and birthday cake in the afternoon

 

Friday-

rest day, went crazy cuz it was so beautiful and i had to stay off the bike, ate probably too much salt at night, didn't start hydrating till way after i should have, potato and spinach with veg burgers for dinner

 

Saturday-

bike ~ 110 miles

 

ate alot of cliff blocks, some bread banana and peanut butter, a little strawberry drink, apple cider, some trail mix, later some corn, cactus burrito, soy dream, an apple

 

 

Sunday-

 

5 mile run

 

a few warm up sets then seated db press ([email protected]#x20)

assisted wide grip pull ups 3x10 (much easier today)

cable rows ([email protected])

superset wide grip pull downs ([email protected]) tri press downs ([email protected])

superset bb skullcrusher ([email protected]) db lateral raise ([email protected])

med ball balance db mil press ([email protected]#x 20)

 

food:

coffee/soy

RUN

100 cal oatmeal, 2 scoops protein, apple h20 smoothie

100 cal oatmeal, 2 scoops protein, 1 tbs cocoa, h2o smoothie

coffee/soy

WEIGHTS

scoop of protein, h20

25 chocolate covered almonds

320 cal tofu, bowl of brussels sprouts, cookie

go free bar

Edited by vivalasvegans
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i know. don't ya just bulk bins ?

 

shorter swim session than i wanted today cuz my goggles fell apart and it took a while to put them back together and i couldnt find a way to get back into that chilly water again.

 

asked a guy if i could work in with him on the calf press. he was like, oh absolutely! he watched me jack his 90 up to 270... then he found something else to do.

 

ate a lot of carbs today on top of an otherwise usual day

 

 

bike commute work gym home

5 min elliptical

superset db chest press (22.5x20 [email protected]) db bi curl ([email protected])

superset cable chest fly ([email protected]) bb bi curl ([email protected])

rotary calf press 20x 270, 270, 290, 290

superset seated leg extension (20x 80,90,90) prone ham curl ([email protected])

bosu to bosu jumps

med ball balance db bi curl ([email protected]#x30)

15 min fs swim

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Muchas gracias for the support, it's hard for me to get used to ever being stronger or faster than a guy. it was pretty funny!

 

 

Tuesday-

 

running felt akward and clunky, i just couldn't get it flowing, weights felt tiring, didn't rly have a lot of energy. i need more sleep and to focus my diet better

 

bike work gym home

5 k run (24:13)

20 min jumprope int

a few warm up sets then seated overhead db press ([email protected]#x20)

assisted wide grip pull ups 3x10

superset wide grip pull downs ([email protected]) tri press downs ([email protected])

superset bb skullcrusher ([email protected]20) db lateral raise ([email protected])

med ball balance db mil press ([email protected]#x 20)

 

Wednesday-

my treadmill had stale air blowing on it, i had to sidestep 3 times and fan myself some fresh air... i might have been being a baby or dramatic, idk, it just felt gross and i didnt want to throw up. that gym has a reputation with a few people i've talked to for awful air around the treadmills, so i know it's not just me though. but idk if i can say i went faster today cuz i sidestepped those 3 times, total prob a 60 secs.

 

bike work gym home

5 k run (23:53)

15 min jumprope intervals

1 mile run (7:35)

assisted pullups 3x10 to failure

superset hanging leg lifts (4x20) weighted hyperextensions ([email protected]#x20)

crunches 100 100/100 100

 

diet was standard, i need to replace at least some of my wheat with oats... i always feel so much better with oats

solution: start soaking oats as soon as i get to work

 

 

 

im frustrated with my physical limitations but life is otherwise really great right now

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@ LB i've been doing good so far... not even a shower, i probably shouldn't advertise that

 

@MS thanks, i have to remind myself to go slow sometimes, even though i don't want to. i came a long way in one year, i can go another long way over the whole rest of my life. i want it all right exactly now tho!

 

crashed my bike thursday, no big deal, sprained finger, messed up alignment in my hips, butterfly stitched knee. i took rest day friday which was ok, a little maddening, slept 14 hours, fasted 24, felt alot better.

 

saturday-

walked 3 miles (45ish min)

db overhead press ([email protected]#x30)

tri pressdown (20x90,90,90,80,70,90,80,70)

lateral raise ([email protected])

overhead db tri ([email protected]/20)

walk 1 mile (15:?)

med ball balance ([email protected])

 

was watching the skateboard championships and reading an interview with the guy who wrote born to run... i am on the right track. it's all about fun.

 

food:

workout

2 scoops protein, 100 cal oats, 1 tbs flax, 1/2 cantaloupe, cinnamon smoothie

~500 cal popcorn

scoop protein, 100 cal oats

1.5 cliff bar

3 chips and salsa

bowl of broccoli and green beans, 2 veg burgers

some handfuls of cereal

cliff bar

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