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I only rly use ibu for swelling, very occasionally. I really need to think about using ice more! I just hate the coldness of it so much.

 

Tuesday:

only had time for a hard sprint up to 213.

 

Wednesday:

commute

30 mins stair stepper elliptical thing

10 mins stationary >90 rpm

10 more minutes on a broken one

45 min spin video (lvl 10 intervals)

cleans 10 x30,30,40,40,45

power c/p 8x 45,50,50,60,60

3 circuit power c/p 8x50, wall balls 20x8, 20x? abductor, 20x? aductor (no rec time)

calf press 3x20x444

superset hanging leg lift 3x20 weighted hyperextension 3x20x25#

standing med ball balance w/shoulder press 2x20x5#

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nah not so wowza!

 

thursday:

regular thursday commute, then to e, then i was so hungry there i ate 3 tofurky sausages, some tofurkey, an orange, and some chocolate. i didn't feel so hot the next day.

 

friday:

super tired.

after the stationary i couldn't manage the treadmill, i tried practicing double unders, i just couldn't pull it together. after the first round of weight i needed to eat a few cinnamons then i was more ok.

 

commute

65 min spin video (lv 10 endurance ~95 rpm)

back/tris/obliques (5 rounds)

standing med ball balance w/ overhead db press 3x20x5

 

hamstrings still doms

 

good for fridays cadence:

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calf press 3x20x444

 

You GET IT woman!! I was so doing high rep high weight on calves with Lyric. Their leg press only went up to 12 plates so I knocked that out 4 sets of 25. Total love. Then just finally swapped over to single calves to put those heavy numbers I'm use too. Gotta get that stimulation.

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so that's how guys get stimulated in alaska, eh? seriously though, you're a beast! btw, my 444 was only with both legs, i still need to take it easy with my foot.

 

saturday

 

ride: flat 28.45 miles snappy, very fast, very easy (like your mama)

 

had to stop once for a minute for my foot, which was getting fatigued... different from the hurt i usually feel... which means a couple things: it's healing and i'm pedaling closer to right.

 

it does kinda ache today but no big deal rly

 

food:

coffee, banana, scoop of vega smoothie

RIDE

2 sm orange, 2 scoop protein, 1 tbs flax smoothie

apple

eggplant, potato, tomato, ~600 cal tofu and a builder bar

2 luna bars

2 apples

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sunday

ride (somewhere between 30-40 miles, i should map it later) a couple hills

 

foot was mostly fine but got numb towards the end. the rest of my body wanted more, the foot did not.

 

food:

coffee, 1 scoop vega, banana smoothie

RIDE

2 scoop protein, 1 tbs flax, banana smoothie

2 apples

2 peices of chocolate

broccoli, carrots, 600 cal tofu, builder bar

2 lunabars

2 apples, a few walnuts

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monday

felt like i needed to give my legs a little break

 

commute

45 min spin video (95-100 rpm, easy)

25 min elliptical

chest/bis/abs (5 round)

standing med ball balance w/ db curl 3x5x20,20,10,20

 

food:

coffee/soy

lunabar, bagel

green pepper, carrots

bagel, 2 scoop protein, apple

2 pieces bread

builder bar

trail mix bar, coffee/soy

WORKOUT

cauliflower, celery, 2 veg burgers, apple, builder bar

2 lunabars

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how is the foot doing? sorry to hear it is still any issue. I just usually put the ice on over something thin and it helps a ton with the cold factor instead of applying it directly to skin. so if it is a foot i just have a light sock on. I personally think it works better then anti inflammatory meds but it is more of time consumer.

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My foot's getting back to normal. In retrospect, I think I did try to come back on it too fast. The effect of that isn't too bad, but I feel like I should be 100% back to where it was before the break, and I'm not. Hopefully there won't be a next time and I won't get a chance to test that theory.

 

You're lucky you can handle ice like that! I wish I could! I have to get the room really warm, get a bunch of blankets and warm clothes... basically I'm a big baby.

 

Tuesday:

I was so tired. I considered going home to crash, but then i decided to go see some friends and just hit the gym for a little bit of time. I drank 2 cups of coffee and fell asleep. Then I drank another cup... no effect. We were joking he decaffed us. Then I was gonna go home after I stopped in to grab a quick bike part. The upgrade made me feel so energized I decided to hit the gym. Still pretty tired. I turned the intensity on the spin program up to the highest but either i'm just getting stronger or I've found sneaky ways to cheat out of working so hard, or the coffee kicked in. tried to keep it short but high intensity. i need a day off or a down day.

 

commute

25 minute spin (lvl 10 race)

back/tris/obliques (4 rounds)

standing med ball balance with overhead press 3x20x5

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i think there are 3 different kinds of bikes there, one has videos, one measures cadence and watts, and one doesn't rly measure anything. the one with video is cool cuz it gives you visual cues and it plays music, which is kind of like what you hear on The Sims metal music station, pretty funny. I like the video one cuz it's less potential to get bored and the saddle is the most decent. I wish it measured watts though. The ones at my gym with watts have weird saddles and like sunday riding through the old english countryside with tea and flowers in your basket kind of position. I can't rly deal with it.

 

Wednesday

still so tired.

commute (except drove the car home)

35 min spin (lvl 10 race) felt more intense, laid on alot more resistance

power c/p 2x8x45, 3x8x60

4 or 5 circuits: power c/p 8x60, wallballs 20x8, calf press 20x444

power c/p 3x70

superset hanging leg lift 2x20 weighted hyperextensions 2x20x25

^i wanted to do more but i just did not have it

then i wanted to go for a ride outside cuz it was so nice out but it was late so i didnt

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thanks guvna! i do like my spoonfuls of sugar.

 

thursday:

commute, everytime it starting raining hard i had to commute.

 

friday:

commute

55 min spin video (~100 rpm med resistance)

bis/chest/abs 4 rounds (37.5 crunch, 25 db flyes, 50 press, 20 overhand grip hurt at the end)

standing med ball balance w curls 1x5x20 2x8x20

 

friday's awesome cadence song

kept hitting repeat

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saturday:

rest day, didnt get dressed till like 4:30

 

2 scoops protein, cocoa, ginger, 1 tbs flax smoothie

2 scoops protein, cocoa, ginger, 1 tbs flax smoothie

broccoli, snow peas, poblano, 600 cal tofu, apple, popcorn

2 apples

 

sunday:

~48 mile ride

 

100 cal oatmeal, coffee/soy

RIDE << 1 gel

2 scoop protein, orange, 1 tbs flax smoothie

3 cups popcorn

primal strip, piece of chocolate

10 choc covered almonds

cauliflower, pepper, tomato, tofu, lunabar

 

 

tbc

Edited by vivalasvegans
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that's because you're such a good athlete, mary.

 

edit to sunday: forgot to mention the asthma attack i had

 

Monday:

a lot of loose energy to work off from my day. put it to very good use, even though i hadn't eaten for a good long time before i got to the gym. put a serious hurtin on that bike.

 

commute

55 min spin video (lvl 10 race)

back/tris/abs (4 rounds)

standing med ball balance w/ overhead db press 8x20, 2x5x20

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well not as good at that as you are at recovering!

 

wednesday:

skipped the hypers, lower back was wonky

 

commute

55 min spin video (lvl 10 intervals)

warm ups: cleans

power c/p 8x45, 8x50, 4x8x60

3 rounds: power c/p 8x60, wall ball 20x8, calf press 20x474

hanging leg lifts 3x20

face pulls 3x20x10

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saturday:

 

time trial-

woke up, drank coffee, packed, showered, embrocated, drove and ate oatmeal, got lost, waited, waited, waited more, warmed up, ate a gel, raced

 

it was SO fun

 

what i did right: stayed as aero as possible without bars, filtered pain pretty well, didn't bring liquid, didn't push training the day before, food was perfect, wore full finger gloves, went fast

 

what i could do better next time: warm up more, dont embrocate at home before such a long drive, don't worry about saving energy for the final third at the halfway point, push harder the whole time... i do have it in me, maybe use different pedals, remember to bring asthma inhaler and use it, get faster out of the gate, improve power to weight ratio

 

i can't wait for the next one.

 

worked on abs/obliques for about 40 minutes later in the afternoon.

 

food:

coffee/soy

100 cal oatmeal

gel and a mamba

race

larabar and a mamba

2 scoop protein, coffee, 1 tbs flax, 1 tbs cocoa smoothie

2 scoop protein

spinach and red pepper, 2 veg burgers, builder bar

go free bar

apple, orange

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thanks!

 

sunday:

i crashed at the gym. ate three caffeinated cliff blocks to bring me back, which kind of worked, but i still didn't get my complete focus back. it was way harder than usual to stand on that ball and press 8 pounds. 5 pounds too, but by the last set of it i felt ok. cold though. one of my lifting rounds used close underhand grip lat pulldowns @90, the most i could do was 15 at a time, i took it down to 70 after that which was fine, but it was my 5th round so i guess i'm not too worried about it. i hope i'm not losing strength. i need to get back in the pool.

 

workout 1

35.5 mile ride, cold and wet (monkey hills)

 

workout 2

back/tris/abs (5 rounds)

standing med ball balance w/ overhead press 10x8, 3x20x5

 

food:

100 cal oatmeal, coffee/soy

WORKOUT1 << gel, 1/2 larabar

2 scoop protein, banana, 1 tbs flax smoothie + 1/2 larabar

2 scoop protein, 1 tbs flax

handful of mixed nuts, a little coffee

WORKOUT2 <<<3 cliff blocks, 2 scoops protein

red pepper, broccoli, 500 cal tofu

2 lunabars

apple

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