Weight: 210
Time: 11:00am
2 hour, 29 mile bike path ride to downtown Denver and back with Jay
Total calories: -1227
Finally back out on the bike – woot! Took advantage of a nice day to make the first ride to Confluence Park this year.
Nice & easy two hour ride bordering on the edge of chilly. Need to do a new fit test to determine proper HR ranges for training.
From Slashdot:
The Chicago Tribune is reporting that even if you get plenty of exercize, sitting down all day reduces your lifespan. From the article: ‘Even after adjusting for body mass index (BMI) [A completely outdated and useless index, IMO - don't get me started] and smoking, the researchers found that women who sit more than 6 hours a day were 37 percent more likely to die than those who sit less than 3 hours; for men, long-sitters were 17 percent more likely to die. People who exercise regularly had a lower risk, but still significant, risk of dying. Those who sat a lot and moved less than three and a half hours per day are the most likely to die early: researchers found a 94 percent increased risk for women and 48 percent increase for men, they announced recently in the American Journal of Epidemiology.’”
Full Article/Post:
http://science.slashdot.org/story/10/08/26/2028239/Sit-Longer-Die-Sooner
Weight: 203.6
10:00am
Woke up with DOMS in lats and tris. Definitely feeling the effects of the negative chins yesterday… hello growth!
Warmup: elliptical, 11m/-100 cals
45deg. Incline DB Press: 30×12, 45×6/6, 35×9
45 deg. Incline DB Bent Arm Flye: 30×8/6/8/4 (const. tension)
Cable Crossover Low: 40×12, 50×10/8/8
Hanging back stretches: 4x30sec
Crunches: 25/25/25 (legs up)
Stretch
5 min steam
10 min hot tub soak
Total cals: -530
Good session, the boy kicked butt on pushups – 5 sets of 10, his PB. Good workout partner!
Weight: 204.0
9:45am
Warmup: elliptical, 11m/-110 cals
Parallel Grip Chins: 6/5/4 (negatives)
Wide Grip Front Pulldowns: 80×12, 120×6, 110×6, 100×9
Close Grip Low Cable Row: 120×6, 110×8/8/6+2
Low Cable Curl: 50×12, 100×3, 80×8/6 (constant tension)
Wide Grip Barbell Curl: 45×10/10/10 (constant tension)
Dumbell Hammer Curl: 20×6/6/6 (negatives)
DB Twisty Curl: 10×8 (flush/isolate)
Spinning: 21min with 10min backwards pedalling
Stretch
Steam: 10min superhot
Total cals: -790
Destroyed back and bis, great mind-muscle connection, really felt the fibers strain/stretch/rip. Finished shower with 30sec supercold hand rinse
Weight: 204.0
7:00am
Went to bed about midnight, up at 6:30ish. Didn’t feel strong, so just did some spinning this morning. Going back later to lift if not too fatigued.
1 hour spin:
- 30m steady state
- 1:30 climbing interval
- 1:30 climbing interval
- 2:00 climbing interval
- 3:00 climbing interval
- 4:00 climbing interval
- 4:00 climbing interval
cooldown
5m steam
Total cals: -590