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Kicking Asphalt Part 16

Old 01-29-2013, 11:45 AM
  # 141 (permalink)  
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Hi Guys... really in a hurry, but I did 1008 steps today
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Old 01-29-2013, 09:16 PM
  # 142 (permalink)  
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My workouts are about as basic as you can get. I've pretty much done the big 3 (sq,b,dl) for most of my life along with basic exercises after the lifts. The only thing I ever change are the poundages and reps. Why not change routines? Because the big 3 works just fine.

Don't want to get too big and just stay lean? No problem. Just keep the reps high with low weight. When the weather gets warmer though I do like going outside on long walks and jogs a little more though. But I still always do the big 3.

I also do the big 3 every 9-10 days instead of 7 days to maximize recovery. Example: tues-sq, thurs-b, sat-dl. Then skip tues, thurs-sq, sat-b, tues-dl. Then skip thurs, sat-sq, tues-b, thurs-dl. Then skip Sat....... If I feel like I need more I can always throw in a cardio session between lifts.

Saturday morning workout: Jogged on tm for 5 min.
Bench press: 135 lbs x 8 reps, 225 x 5, 275 x 9, 295 x 5.
Seated barbell military press to the front, barbell bicep curls, tricep pushdowns, hanging leg raises x 20. Stretched whole body for 20 min.

Tuesday evening workout: Stationary bike for 7 min.
Rack pulls. Set power rack so bar was 2 to 3 inches below knees. 135 lbs x 8 reps, 225 x 7, 315 x 5, 405 x 5, 455 x 3.
Shrugs, one arm rows, lat pulldowns, stability ball situps x 50. Hot shower. Stretched whole body for 20 min.
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Old 01-30-2013, 12:00 PM
  # 143 (permalink)  
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Last night just bike, box burpees and jump rope. 5 times through. Legs are pretty sore. I think probably from the squats the other day. Today rest, or maybe just a little jump rope practice.
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Old 01-30-2013, 12:28 PM
  # 144 (permalink)  
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Thought I'd come over here and join the fitness party!

Today I am 15 days sober. I've been an athlete and a serious mountain biker for wow, 17 years--with a 5 year break after I had my son. I am quitting drinking, because my highly dysfunctional alcohol abusing behavior is no longer compatible for with my family and sports endeavors.

I've been off my bike (to snowy in the mountains) and now I'm pretty much solely in the gym for some training for spring.

Today, I did 1 half hour of Tabata (really intense!) on the spin machine, and 1 hour of lifting weights and I feel friggin' FANTASTIC! I am going to kick some sober, mountain biking butt this spring and summer!!!!

We have local races so I'm aiming to enter some this year and see how it goes.

Sorry for the crazy enthusiasm, I must be on a bit of an endorphin high.

Cheers fellow athletes!
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Old 01-30-2013, 12:35 PM
  # 145 (permalink)  
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Welcome gforce. I love to Mountain Bike!!!
Awesome 15 days. Exercise is a great way to keep that streak going. Great job.
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Old 01-31-2013, 03:38 PM
  # 146 (permalink)  
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Is anyone else ready for spring?

I'm using the weather as an excuse to sit on my butt.

Have a Great Day!
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Old 01-31-2013, 04:15 PM
  # 147 (permalink)  
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Originally Posted by coffeenut View Post
Is anyone else ready for spring?

I'm using the weather as an excuse to sit on my butt.

Have a Great Day!
Don't do that, you'll regret it when the good weather hits! I was off my bike for a number of years, and boy did it hurt for the first few months. Breaks are good, but don't wait to long to get off the couch!
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Old 01-31-2013, 07:19 PM
  # 148 (permalink)  
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Uped my game today.

Ran 6.5 mph for an hour straight.

Felt frickin' awesome!! Had a wonderful endorphin rush for a good minute around the 40 minute mark.

Then some ab work and pushups. To bed early and back at it tomorrow!
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Old 01-31-2013, 07:30 PM
  # 149 (permalink)  
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Hey everyone, I am still kicking. I am on my taper week before the half marathon. I did 4 miles today.
Tuesday was speed work. I took 10 seconds off my timed mile from the previous.

Today's run felt great. Probably because it was short!

Having a nice time with my mom visiting. Great weather here.
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Old 02-01-2013, 06:55 AM
  # 150 (permalink)  
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Hi ya'll! Forgive me for bragging but.... On 9-29-11 I quit smoking and like many people I proceeded to gain 10 pounds, I was working out fairly regularly to begin with but then I got lazy and then I had a neck injury and I gained 10 pounds and 2 pant sizes and I was not happy. In August 2012 I finally realized that a lot of my digestive issues could be cured if I quit eating sugar so I gave up sugar and I started feeling better very quickly but I only lost 1/2-1 pound because I still wasn't exercising do to the neck thing...well on October 30 I rejoined my gym and have spent 1 hour to 1.5 hours at the gym 5-6 times a week in the 3 months since then and I'm happy to say that as of this week I've not only lost the 10 pound gain but an additional 2.5 pounds!!! So I'm proud to say that at age 56 I'm back to the weight I was in my 30s and back to wearing a size 2! Good old fashioned diet and exercise! I don't really "diet" I eat as much as I want I just don't eat "white food"...white flour/sugar/potato. I'm living proof that age does NOT have to equal weight gain. So yeah me! I don't drink I don't smoke and I'm in good shape...but I still can't get a date...go figure...

Welcome GForce, Congrats on deciding to live life sober!

Keep up the good work everyone!
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Old 02-01-2013, 07:03 AM
  # 151 (permalink)  
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Brag away, Judy! That's really, really some great work

Welcome Gforce! Congrats on your sobriety. That's comes first and foremost (right, Coffee?). Glad you're joining us!

Coffee... there's no excuse - get off your butt and DO something

My feet have been acting funky - actually my right one. On the outside, so I took a couple days off. Ran 3 on Wednesday though. Depending on footsie issues, I really want to get at least 10 in tomorrow. THAT would be most excellent

Nice workouts everyone else!
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Old 02-01-2013, 11:30 AM
  # 152 (permalink)  
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Hey there all:

Well I think my Tabata workout today was a little to intense. My old hamstring injuries are barking so maybe better take 'er down a notch. It's funny, even at 42, I still have a hard time not pushing it to the max. That's how I got all these old sports injuries in the first place!!! I'm still so damned competitive that I compete against myself! Sheesh, I need to chill out already!

I am looking at working with a trainer at some point so I can get a more efficient and routine that works around all my old injuries etc, as it would SUCK if I screwed myself up before mountain bike season.

I have to say, I wish I could work out right around 5:30 pm, as that is when I have the hardest time with this whole "not drinking" thing. I mentioned in another post, it's like this angry werewolf takes over my body at that time for an hour or two. I wish I could go get it out at the gym or go pound a heavy bag. (We don't have one...yet.) However, I have my child until my husband comes home and I've got to get dinner ready and then it's time for chores. So, I'm a grumpy chef every night.

In any case, that's where it's at for me--I'm enjoying the gym, but I can't wait to get back on my trusty two-wheeled steed!

Cheers.
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Old 02-01-2013, 12:10 PM
  # 153 (permalink)  
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Ran 6.2 miles in an hour, did some planks.

Felt really good.

I'm 5'10 and down to 176 lbs, from my bloated gross 200 lb booze body. Six more pounds to go and then re-assess.
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Old 02-02-2013, 09:52 AM
  # 154 (permalink)  
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Training Question

I just finished a 72 mile road bike ride. 58 miles were with a fast group, mostly double paceline work. My legs are blown up but there's too much to do today that doesn't involve laying around.

ToD - I live in the lowcountry near where you vacationed in Hilton Head. It's flat here but the scenery is beautiful. With no climbs there are no descents so it's a different kind of effort when the pace amps up for 2 hrs.

Hope everyone has a great weekend!
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Old 02-02-2013, 02:14 PM
  # 155 (permalink)  
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Ran another marathon last week....Took a week off to rest my legs and recover and tommorrow I will be hitting the road again.
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Old 02-02-2013, 07:57 PM
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Good crossfit today. I discovered this nasty thing called a dumbell thruster. Dumbel to your shoulders, squat and then as you rise push the dumbells up to the ceiling. Pretty wicked. Not burpee wicked, but close.

Good work everyone.

Coffee, sounds like it is time for the burpee challenge. 1 today, 2 tomorrow, ...etc. for 100 days.
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Old 02-03-2013, 09:18 AM
  # 157 (permalink)  
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Hi everyone, I wonder if I can join your group?

I'm new and have joined the Class of February 2013 in Newcomers. I've never been a daily drinker, just drinking a few days a week, but too much when I do. I had 10 days of being sober at the end of January there but blew it on Friday, argh. So yesterday was day 1 again. I'm still not convinced about giving it up for good but I aim to at least have the rest of February off and see how I go from there.

Anyway, to get to the point, I am a keen runner and gym goer, and ran 2 half marathons last year, so I'd love to join this thread. I've been lurking a while and love reading about all your workouts, everyone is doing great. Hopefully I can get some support and lend some support too.
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Old 02-03-2013, 09:59 AM
  # 158 (permalink)  
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welcome britabroad. I wasn't a daily drinker either, but I thought about it way to much (all the time actually) and I never could have just one. It was only going to get worse so I finally gave up trying and quit for good a few months ago. I had way too many sub-par runs because of hangovers or the various effects of too much drinking.

Good job on the marathons. I want to do a 1/2 this year. I run a lot, but over 10 and my knees start to really feel it.
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Old 02-03-2013, 12:50 PM
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Thanks, veryready!

You sound very much like me!

I know exactly what you mean about thinking about drinking too much even if you aren't doing it all the time. And I too have had a couple of not-so-good runs due to a hangover. Thankfully before my half marathons I didn't drink....but you still wonder, could you do even better if you weren't drinking at all? How much could that benefit your training?

Thanks for the lovely welcome!
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Old 02-03-2013, 12:59 PM
  # 160 (permalink)  
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I just downloaded an app to my Iphone called myfitnesspal. It's a calorie/nutrition tracker that lets you scan the barcode of whatever you have eaten for maximum accuracy. You can also input something if the barcode does not read or isn't available.

I'm pretty happy with my numbers, just need to get my sodium, sugar, and maybe carbs down, I will share. This is also only to lunchtime.

Keep in mind I am trying to bulk right now and am doing a minimum of 30 mins exercise 6 days a week (3 days lifting, 4 days cardio).

Total Fat (g) 53g consumed/78g goal
Saturated fat (g) 26 g consumed/26g goal
Cholesterol (mg) 208mg consumed/300 mg goal
Sodium (mg) 5177 mg consumed/2500mg goal Trouble
Total carbs (g) 269g consumed/322g goal
Sugars (g) 95g consumed/47g goal Trouble
Protein (g) 120g consumed/88g goal (Actually my goal is 170g, roughly my body weight)

Any suggestions? I know the sugar can be cut down by cutting it out of coffee and consuming splenda. And carbs by not eating a bagel along with breakfast.

Thanks for any tips!
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