Today I did 2 rides. A total of 26+ miles, 1200+ kCalories, 2:30 hours
Today was not too bad. Although I didn’t complete my squats, I don’t mind. I don’t want to build too much more muscle in my legs at the moment, as my upper body isn’t moving as quickly. Squats Warmup - 115lbs, 5 reps 165 lbs, 2 sets of 5 reps 170 lbs, 1 set of 5 reps Barbel rows - 90lbs 5sets, 5 reps Bench press - 90lbs 5 sets, 5 reps
Today in the gym was interesting. I went to the gym on an empty stomach, and here’s what happened…
I didn’t complete my Squats sets, and could not start my overhead presses. Did I bonk? However, after not getting through on those I was able to complete my deadlifts, and I never sweat that much in the gym before!
Overhead press - Not done
Squats - 165 lbs - 5/5/5/4/0
Deadlifts - 225lbs
After near a wee hiatus, I’m back! Was harder than I wanted. I was just getting back after illness.
Squats - 165lbs
Bench Press - 80lbs
Barbel Rows - 80lbs
Not bad. But I was sore throughout the day!!! Moreso than normal.
I think I wasn’t eating enough to rebuild properly. When I went to the gym, I was still quite sore and I didn’t feel like I could make the big weights. But thank God I did :)
Squats - 160
Overhead Press - 75
Deadlift - 205
So I loaded the bar for deadlifts, and thought it felt heavy… attributed it to my lack of eating. But now I calculate it, I overloaded the bar!! Lol
So I jumped over 50lbs since my last Deadlift :D
Gym wasn’t to bad today :)
Squats - 155lbs
Bench Press - 75lbs
Barbel Rows - 75lbs
I am making a mess of the Stronglifts 5x5 (unintentionally), but I’m doing the best with the weights available.
However, I have found a great therapeutic activity for my gym days! The beach!
With a beach like this (Browne’s Beach) as a post workout treat, anyone would be motivated to work out :)
The first ride was over a huge hill, in the morning. Adidas miCoach ride data is here
And then! A nice one, pretty fast too, considering the last hill at the end.
Here is the miCoach ride data
First day back in a week!
Squats - 140lbs 5x5
Overhead Press - 70lbs - 5x5
Deadlifts - 160lbs - 1x5
I’m trying as much as possible to follow the Stronglifts program.
The overhead presses are still difficult! I will keep working at that.
The bike is faster, and easier to ride!
26.7 miles, 1304 kCal, 2:28 hours - here is the Adidas miCoach ride data
New month, new bike, new ride!
The bike feels great, and it’s quite a bit faster, and easier on the hills.
I took a ride that was not as hard as I normally ride in terms of my exertion level, and yet I was a little faster than normal - about 1 mph faster.
Here is the data from the ride
And now for my post ride face - midday in the Caribbean sun is not easy!
Look at that sweat drenched face. That is what I call a natural detox!
Today, I accidentally loaded the bar for bench pressing about 50lbs overweight! lol
Squats - 130lbs
Benchpress - 70lbs
Barbel Rows - 70lbs
I almost stalled on the rows.
I got my groove back!
Squat - 115lbs
Bench Press - 65lbs
Barbell Rows - 65lbs
I did a warm set of squats with the empty bar, and that thing felt like a feather :)
I hope my squat form is improved… Workout was quick and I didn’t really feel like I was being pushed too hard. Btw, remember I rode this morning. Squat - 100lbs Bench Press - 65 Barbel Rows - 65
Normal route, didn’t want to push too hard as I still need to work out this afternoon since I missed yesterday’s
Today was ok in terms of food. However, I missed the gym, mainly because I forgot my shoes. However, I attended a funeral this evening, which would have ended up pushing me back too far in terms of the effective time I had at the gym. I like to beat the crowds.
A colleague (athletics coach) showed me a very simple way to improve my squat technique - squat while holding a broomstick over your head.
Btw, I am really feeling the soreness in the to the center of my leg just below my hip joint, especially when I go below parallel. I hope it this is good pain!
Tomorrow is cycling in the morning, gym in the evening. Bring it on!