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mikesbytes
12-31-2006, 05:11 PM
Monday 1-Jan-07
Bike ride 100k/62m 4 hours including stops. Very hilly.

DCF
12-31-2006, 10:03 PM
Congrats on new journal! Good luck!!!

mikesbytes
12-31-2006, 10:59 PM
Thanks, I figured I'd record everything in 07, not just the weight lifting.

Detard
12-31-2006, 11:04 PM
good luck with your goals!

mikesbytes
01-02-2007, 12:16 AM
Tuesday 2-Jan-07 9.45am - 12.15pm FF Bankstown gym

Had time to kill as my car was in for a service and by the time I'd taken public transport to/from, I'd might as well hang out at the gym.

1. Body Attack 45 minutes, Instructor: Tanya

2. Rowing Machine 20 minutes on max setting.

3. Weights;
Bench press bar 60kg/132lbs*10*1, 80kg/176lbs*10*1
Decline bench press smith machine 60kg/132lbs*10*1, 80kg/176lbs*8*1
Box dead lift bar 100kg/220lbs*10*1 put down each rep
Dead lift bar 140kg/308lbs*1*1, 160kg/352lbs*0*2 both faild - hand slipped off
Shoulder press bar 40kg/88lbs*10*1, 45kg/99lbs*10*1, 50kg/100lbs*8*1
Lie down on side shoulder extension 7.5kg/16.5lbs*10*2*each arm
Lie down on back forward rotator cuff rotation 7.5kg/16.5lbs*10*2*each arm
Lie down on back backward rotator cuff rotation 7.5kg/16.5lbs*10*2*each arm supersettedwith forward.
Wide grip back pull ups bar 60kg/132lbs*10*1
Narror grip back pull ups bar 80kg/176lbs*8*1, 80kg/176lbs*6*1
Romanian dead lifts 100kg/220lbs*6*1 hand grip problems, 120kg/264lbs*3*1 hand grip problems
Bicep cable curles 30kg/66lbs*10*4
Narrow grip back pull downs cable 90kg/198lbs*6*2 its a bit of trick to get into place when the weight is more than your body weight.
Tricep cable pull downs 45kg/99lbs*10*1 bad form, 40kg/88lbs*10*2 good form.

No more weights until next week due to holiday and work commitments.

stepto180
01-02-2007, 12:48 AM
good luck with the journal and that sure was a good use of time doing your workout while waiting for you car to be done!

mikesbytes
01-02-2007, 03:27 AM
Thanks Step, forgot to do those lateral side bends, or whatever they are called.

I was looking at my schedule and January's going to be a write-off, I'll have to take whatever opportunties come my way.

mikesbytes
01-07-2007, 01:55 AM
Wednesday 3rd Jan thru Sunday 7th Jan, I haven't seen a Gym at all, mainly because I spent most of it in the middle of nowhere.
Wednesday - Nothing
Thursday - 45 minute jog
Friday - Nothing
Saturday - 45 minute jog - very hilly.
Sunday - Back in Sydney - 90k club bike ride. I was the stongest rider and as a result did the most work at the front of the pack. There were 2 skinny riders who were quicker than me, but they were no challenge for me in the sprint at the end of the fast session. Stength beats speed where it counts, in the sprint at the end. All of the lunges must be paying off.

Tomorrow I fly to Melbourne for work. Its a busy week, but I should be able to squeeze in a weights session somewhere.

mikesbytes
01-12-2007, 06:07 AM
Mon 8th Jan
Nothing, travel to Melboune and straight to work

Tue 9th Jan
Bourke st gym, Melbourne. 6.30am Pump, instructor Wynter. She remembered me from last time I was in Melbourne.
Squats 47.5kg/104.5lbs * 80 * 1
Bench 30kg/66lbs * 40 * 2
Back (combination of exercises done as on contineous set) 32.5kg/71.5lbs * 40 * 2
Shoulders had various exercises done continously using 5kg/11lbs plates in each hand with a quick change over to a 15kg/33lbs bar, a bit hard to translate into sets, say 3 sets of 25 reps each
Dynamic Lunges, no bar. 10 reps each leg.
Static Lunges, 40kg/88lbs * 30 * 1 * each leg
Abs
Afterwards I did some bicep cable curls 25kg/55lbs * 10 * 4

Wed 10th Jan
Melboune Central gym. 6.45am Body Attack, instructor Dale. I had got back to the Hotel at 3am after my office function but had waken up at 6.15am anyway, so decided to go to the gym anyway. Dale & her BF got in the same lift as me and was pleased to see me, good memory these Melbournians, didn't introduce me to BF, naughty girl. She killed me with the tricep dips, left me for dead :bow: Cardio is way too hard after consumption of fine ale and 3.25hours sleep.

Thurs 11th Jan
Bourke st gym. 7am Pump instrutor Daniel.
Daniel is new to Pump instructor and I got the impression that he hadn't seen an extreme pumper before - ha ha. Anyway he was cool about it.
Squats 47.5kg/104.5lbs * 80 * 1
Bench 30kg/66lbs * 40 * 2
Back (combination of exercises done as on contineous set) 32.5kg/71.5lbs * 40 * 2
Shoulders had various exercises done continously using 5kg/11lbs plates in each hand with a quick change over to a 15kg/33lbs bar, a bit hard to translate into sets, say 3 sets of 25 reps each
Calf raises, no bar (body weight). 20 reps, both legs at the same time.
Static Lunges, 40kg/88lbs * 30 * 1 * each leg
Abs

Afterwards I hung around for an hour and a half and did some weights;
- Bicep curls cable 25kg/55lbs * 10 * 3
- Tricep pulldowns cable 30kg/66lbs * 10 * 1, 35kg/77lbs * 10 * 1, 40kg/88lbs * 8 * 1
Then I did my shoulder injury exercises, I decided to do them to both arms. Dumpbells for all exercises.
- Lie down on back rotator cuff rotations 8kg/17.6lbs 10 reps backwards, 10 reps forwards, 4 sets each arm.
- Lie down on side forward lifts 6kg/13.2lbs * 10 * 4 sets each arm
- Stand up sidewise lift 8kg/17.6lbs * 10 * 3 right hand only, slow and controlled
Now I'm bored, so its time for deadlifts
- Romaining deadlifts 100kg/220lbs * 6 * 3
- Box deadlifts 100kg/220lbs * 10 * 1 put down on the ground for each rep.
- Deadlift 140kg/308lbs * 1 * 1. Got it up easy 160kg/352lbs * 0 * 2 failed both times, must of being tired from the pump, still it gave me feedback on my technique, I think I'm lifting the bar in a straight upwards pull, rather than turning the upwards velocity in towards a mild backwards action as the bar approaches the knees.
Finished off with Biceps curls 30kg bar * 10 * 3
Must of been some other stuff I did, but can't remember.

Friday 12th Jan
Back from the office theme party at 1am, but consumed way too much refreshments. Turn up at Melbourne Central gym about 7am, still got the body paint on my body from last nights theme - Hollywood, I went has David Hassel-hoff (spelling?) from Baywatch. Luckely most of the body paint was under my singlet and no-one seemed to notice. However, I was knacked, sets were down on weight or reps or both with plenty of gap inbetween
Must learn the correct names for these exercises.
- Lunges 60kg/132lbs * 10 * 1 each leg
- Bent over back pullups 60kg/132lbs * 10 * 1, 80kg/176lbs * 8 * 2
- Romaining deadlift 100kg/220lbs * 5 * 2
- Box deadlifts 100kg/220lbs * 10 * 1 put down on the ground for each rep
- Deadlift 140kg/308lbs * 1 * 1, 160kg/352lbs * 0 * 1 failed. Didn't even get the bar off the ground !!!! Too much party.
- Bench 60kg/132lbs * 10 * 1, 80kg/176lbs * 10 * 1. Shoulder didn't hurt too much, may be able to go past self imposed limit soon.
- Decline bench dumpbells 17.5kg/38.5lbs * 20 * 1, 25kg/55lbs * 10 * 1, 30kg/66lbs * 10 * 1
- Tricep curls reverse 30kg/66lbs * 10 * 1, 35kg/77lbs * 10 * 1
- Tricep curls 40kg/88lbs * 10 * 1, 45kg/99lbs * 8 * 1

Rest of day spent on team building exercise;
- Lazer gun battle
- Go carts
- 10 pin mini bowling
Caught plane back to Sydney.

mikesbytes
01-13-2007, 03:47 AM
Saturday 13th Jan Bike race Heffron Park 5pm, club C grade.
45 minute ride there
45 minute race
45 minute ride home
I'm in the red http://farm1.static.flickr.com/124/355646286_ae3a68fc9c_o.jpg

Detard
01-13-2007, 05:29 AM
cool. how did you end up finishing?

mikesbytes
01-13-2007, 05:46 PM
I positioned myself well for the final sprint behind 2 other riders and then some dude went flying past and I didn't react quickly enough to grab his wheel, so I crused to the finish line.

Sunday 14 Jan - Bike Training 90k/56m
I was a bit off colour, my week or working in Melbourne and attending late night work functions had caught up with me. A fast bunch came past us and the faster riders in my club latched on, I struggeld for a while and then came good. After the turnaround we went into the fast section of the ride and had a tailwind, the pace hit 75kmh down a small hill and then we settled on 60kmh on the flat for about 10k. We only hit about 70kmh in the practice sprint at the end of the flat section, we should of been about 5kmh faster, considering the tail wind.

mikesbytes
01-14-2007, 05:31 PM
Mon 15th Jan
Cycle to city 12k/7.5m push quite hard

Park st gym. 6.30am Pump (1 hour) instrutor Amanda J "Lunge Chick"
Amanda was preoccuppied with her persuit of alpha males and was talking about getting a sugar Daddy, getting the money then ditching him and getting a toy boy.
Squats 47.5kg/104.5lbs*80*1
Bench 30kg/66lbs*60*1, followed by pushups.
Back (combination of exercises done as on contineous set) 32.5kg/71.5lbs*30*3
Triceps 20kg/44lbs* 60 * 1
Biceps 12.5kg/27.5lbs*60*1
Static Lunges, 40kg/88lbs*30*1*each leg, Swats 40kg/88lbs*20*1
Shoulders pullups & front raises combo 15kg/33lbs*40*1, side raises 2 plates each 5kg/11lbs*20*1, standing shoulder press 15kg/33lbs*30*1
Abs

Afterwards hit the weight room
Box Deadlifts 100kg/220lbs*8*1
Deadlifts 140kg/308lbs*1*1, 150kg/330lbs*1*1, 160kg/352lbs*1*1 didn't quite lock out on the last one, but hey I'd just done a pump class, last time I did weights after pump, I didn't even move the bar.
Rows, wide grip 60kg/132lbs*10*2
Static squats (3 second hold at 90deg) 60kg/132lbs*6*1
Lunges (each leg) 60kg/132lbs*10*1, 80kg/176lbs*8*1
Bench press Dumpbells each 20kg*10*1, 27.5kg*10*2
Wrists Forward Dumpbells 15kg/33lbs*15*3 each wrist
Wrists Reverse Dumpbells 7.5kg/16.5lbs*15*3 each wrist

And to finish some shoulder injury exercises, right arm only
Lie down on side, side raise 6kg/13lbs*10*2
Lie down on back, rotator cuff forward 8kg/17.5lbs*10*3
Lie down on back, rotator cuff backward 8kg/17.5lbs*10*3

2 hours of weights, consisting of 1 hour of cardio using weights and 1 hour traditional weights, bring on the protein.

Ride home 12k/7.5m push medium hard, do one 2k interval.

mikesbytes
01-15-2007, 04:37 AM
Mon 15th Jan (continued)
7.30pm Canterbury (Tempe) Velodrome
Warmup on rollers and then some laps of the track
333.3mtr standing sprints, with some laps of the track inbetween.
27.82
27.42
27.32
Not bad considering the amount of work I did at the gym in the morning.
2 lead outs. Trumped in both.

mikesbytes
01-15-2007, 06:53 PM
Tue 16th Jan

Bike commute 10k/6m to Rockdale gym. Really hammered it when I could. Could feel the effects of yesterdays training, didn't get the diet 100% right.

Had some spare time so did some biceps
Standing bicep curls bar 22.5kg/49.5lbs*10*4
Seated bend forward bicep curls dumpbell 12kg/26.4lbs*10*3*each arm

Body Balance (combination of Tai-chi, Yoga and Pilaties).
Instructor - Patty K.
Hadn't seen Patty in ages, she's got a slim muscular body that looks great and she deserves a nick name so I'm going to give her "Miss Fitness".
The girls must really laugh when they see boys like me do this stuff, cos we are so pathetic at it and I hadn't done it in a month. Strength was ok, balance was pathetic, flexibility was average, positioning was poor. Anyway Miss Fitness decided to do the wheel (she called it something else) and there's no way a boy can do this like the chicks do, but I can use brute force and hold my body in a position that I'd call "the staple". Brute force saved the day. Had a spot of trouble with the hamstrings cramping, think it may be a shortage of potassium or magnesium.

10k/6m bike ride back home. Hammered it all the way.

Edit: This reminds me of a yoga joke. Do you know what punk yoga is? this is where you stand on someone elses head.

mikesbytes
01-24-2007, 06:41 AM
Been up in Queensland enjoying the sunny weather
Wed 17th Jan 07 - Nothing unless you want to count body surfing
Thu 18th Jan 07 - Run 56 minutes
Fri 19th Jan 07 - Run 56 minutes
Sat 20th Jan 07 - Run 45 minutes
Sun 21st Jan 07 - Run 58 minutes
Mon 22nd Jan 07 - Run 56 minutes
Tue 23rd Jan 07 - Run 55 minutes
Wed 24th Jan 07 - Run 56 minutes

And plenty on sun and surf and .....

mikesbytes
01-24-2007, 07:19 PM
Had to go into one of my offices today so rode up and did a yoga class while I was there;

Bike 17k/10.6m Bit sluggish over some of the bigger hills, powered over the smaller hills. Summer holidays has taken its toll on my fitness.

Gym: St Leonards 10.30
Class: Yoga
Instructor: Lisa
Nothing that exciting to report, stood on my hands ok, a little tight in the handstrings.

Bike 17k/10.6m Rode a little better, perhaps I'll suvive the 120k ride scheduled for tomorrow, we shall see.

mikesbytes
01-25-2007, 10:15 PM
Friday 26th Jan 07 - Australia Day

Bike ride 6am Dulwich Hill Bicycle Club 120k/75m very hilly - hard work. My fitness has definently dropped over the festive season.

mikesbytes
01-26-2007, 04:16 PM
Heres the fast bunch. I'm the one in the blue helmet

http://farm1.static.flickr.com/186/370236764_e35a7c4ba2.jpg http://farm1.static.flickr.com/130/370236768_513b114896.jpg

the youngies really killed me

mikesbytes
01-27-2007, 04:58 PM
Saturday - nothing. I was going to do some weights at the gym but didn't get around to it.

Sunday - club ride 90k/56m. Still a bit sore from the Friday ride. Managed to stay with the fast riders, but they were too quick for me in the practice sprint.

mikesbytes
01-29-2007, 04:10 AM
Monday 29th Jan. First day back at normal work, bummer. Had to deal with tradesmen before going to work, they were putting down concrete for me, so there was no time for a before work workout.

Super heavy bag meant that I had to use brute force to power up the hills on the bike commute.

Lunchtime I had missread the timetable and instead of turning up to yoga, I turned up to pilaties. Elsie the instructor, who hadn't seen me in some time immeadiately recognised me and gave me a big smile, making it all worth while. Anyhow toning up the core muscles will help tuck in that fat (http://www.wannabebigforums.com/showthread.php?t=91580) I may not have a 6 pack but a least its not a 1 pack, not yet...

On the way to the track after work, I did a detour to visited the powerlifting guys who were preparing for a comp in 2 weeks time, discussed the idea of competing in April. At the track I sat on the motorpace for about 15 laps and then did some 333.3mtr sprints. 27.7, 27.8, 28.4 My legs were really burning, like they do sometimes when you have been lifting hard.

Rode home powering thru some smaller hills. Commute distance all up about 40k.

eating dinner at 10pm at night while posting this thread. Monday is a long day.

mikesbytes
01-29-2007, 03:16 PM
Tuesday 30th Jan
Bike commute 15k/9.5m. Legs still stuffed from last nights track.

Gym: Walker st 7.15am - 8am
Bench: flat 60kg/132lbs*10, 80kg/176lbs*10 decline 60kg/132lbs*10, 80kg/176lbs*5
Triceps: Cable pulldowns reverse grip 35kg/77lbs*10, straight grip 40kg/88lbs*10*3 sitting up, dumbell behind head 17.5kg/38.5lbs*10, 22.5kg/49.5lbs*10, 25kg/55lbs*10*2
Biceps: straight bar standing normal grip 25kg/55lbs*10, 30kg/66lbs*10*3 hammers dumpbells 12.5kg/27.5lbs*10*3

Shoulder injury exercises supersetted with the above, right shoulder only, all dumpbell
Ly down on side raise sidewise 5.7kg/12.5lbs*10*3
Ly down on back rotate forward 6.8kg/15lbs*10*3 rotate backwards 6.8kg/15lbs*10*3
Standing one arm side raise 6.8kg/15lbs*10*3
Inclined ly on chest one arm side raise 6.8kg/15lbs*10*3
Inclined ly on side one arm side raise 3kg/6.6lbs*10*3

Thats a lot for 45 minutes. Then I spent the next 5 minutes looking for my water bottle which I'd managed to hide behind a pole.

mikesbytes
01-29-2007, 07:47 PM
Tue 30th Jan cont.

Lunchtime, Yoga Heather Elizabeth Plaza gym.
This is the first time I have ever failed at Plank/Hover, yeh my body would of being tired from this mornings workout, but so what. 1 minute full plank on hands, 1/2 minute right side plank on hand, 1 minute full plank on hands, (I had to shift to my elbows), 1/2 minute left side plank. Only 3 minutes all up. Yes my body was covered in sweat showing that I'm working, but I'm clearly unfit.

edit: Rode home 15k, crused for the first half as I was riding with "mountain girl" and powered the second half once by myself. Hot today, sweated like a pig.

mikesbytes
01-30-2007, 03:35 PM
Wed 31st Jan

Got a flat tyre which cost me time so the session was shortened.

15k/9.5m bike ride. Paced against another rider on some of the hills.

Gym: Walker st, 7.40am - 8.10am

Lat pulldown cable
- wide grip 40kg/88lbs*10, 60kg/132lbs*10
- narrow grip 80kg/176lbs*10, 90kg/198lbs*5

One quick set of bent over rows 60kg/132lbs*8

Deadlifts
- romanian 100kg/220lbs*8, 120kg/264lbs*5
- box release to ground on each one 120kg/264lbs*6, 140kg/308lbs*1
- normal 140kg/308lbs*1, 150kg/330lbs*1, 160kg/352lbs*1

Hand strength is slowely improving

mikesbytes
01-30-2007, 08:14 PM
Wed 31st Jan cont.

1.05pm Yoga Elizabeth Plaza gym instructor Sarah
How come I sweat like a pig and no one else does.

Edit: Road home in the rain, got a couple of spints in, but needed to be cautious. 15k/9.5m hilly.

mikesbytes
01-31-2007, 07:40 PM
Thursday 1st Feb

Cycle in 15k/9.5m, legs hurt on the hills, don't seem to be recoving from previous days exercise like I was last year. A bit more fitness will fix that

Gym: Elizabeth Plaza Class: Pump 7am Instructor: Effie (Pigtails)
Hadn't seen Effie in a month, as usual she had worked on her suntan, put mine to shame. I went light on this session as I'm a bit stuffed.

Warmup 15kg
Swats 15kg, decided to opt out of swats so just used the warmup weight.
Bench 25kg
Back 30kg
Triceps 15kg
Lunges 40kg
Abs

Afterwards I had 15 minutes to kill, as I wanted to go to a shop that was opening at 8.30, so I did some weights to kill time

Static Swats 3seconds 60kg*10
Bent over rows 60kg*10, 80kg*6
Romanian Deadlifts 100kg*10, 120kg*10
Standard Deadlifts 120kg, 150kg, 160kg didn't lock out on 160.

Lunchtime, same gym, I had lost my bike gloves in the morning and sure enough they were still there, who wants some one else sweaty gloves. Class: Yoga, Instructor: Heather. Easy class apart from static abs.

mikesbytes
02-01-2007, 08:45 PM
Friday 2nd Feb. A cruisie day.
Slept in and rode like a man possesed.

15k/9.5m ride hilly

Walker st Gym 7am Instructor: Jeanne Class: Yoga. Easy class.

Walker st Gym 1pm Instructor: Effie (Pigtails) Class: Body Balance Easy to Medium class.

All of this stuff I'm doing is starting to pay off, in that my injurys are starting to respond. In a month or two I'll be able to review my schedule and start doing a proper weights schedule.

Also lost a kilo of that Christmas fat, 3 to go.

Hey, Lunge Chick has some competition! Discovered that theres a gal who's lunging the same as Lunge Chick, but apparently her form is off. I met her, but only after she had finished.

Edit: Left work about 8pm and powered thru, later in the ride, I was at lights at a top of a hill, where 2 lanes become one and some turkey in a van tried to drag me off at the lights, but I wasn't going to have none of it, I didn't want to be stuck behind him, so I put some work into the pedals, I could hear him screaming the vans motor, but it wasn't enough and I had him, he dissapeared out of my mirrors (if I had some).

About 1/2k past that is the only flat road on my commute, which runs for 1-2k and I use it for a whatever I got left all out effort. Tonight, I've got a nice tail wind, so I've got power to the ground and after about a 1/2k, I catch up to some car thats crusing along like a taxi looking for a fare at say 50kmh, too close to the roundabout to overtake him, I elect to roll off so he doesn't kill too much of my speed and then the bugger enters the roundabout at about walking pace, I have to heave on the brakes and loose all of my speed, a good sprint wasted.

mikesbytes
02-03-2007, 09:50 PM
Saturday 3rd Feb
Nothing.

Sunday 4th Feb
95k/59m bike ride, thru Sydneys Royal National Park. Fast and very hilly. I'm knacked.

mikesbytes
02-04-2007, 03:40 PM
Monday 5th Feb

Slept in.

Supa heavy bag on bike commute 15k/9.5m Sore back in lumber section.

Gym: Walker st 7.30am - 8.15am

Legs
Set the bar up for 60kg lunges and after picking the bar up, I realised that the floor was wet, I walked backward to another piece of floor and that was wet too, so I put the bar back on the rack and checked the floor, there was water running under the padded tiles. Did on slow set of 60kg/132lbs*10 swats and decided to abandom legs.

Deadlifts
Romanian 100kg/220lbs*8*1
Box (released to ground each rep) 100kg/220lbs*10*1, 140kg/308lbs*1*1
Normal 140kg/308ls*1*1 160kg/352lbs*0*1, it went up in slow motion, but I didn't get my back properly straight.

Shoulders
Shoulder press dumpbells 10kg/22lbs*10*1, 17.5kg/38.5lbs*10*1, 22.5kg/49.5lbs*10*2, 22.5kg/49.5lbs*8*1

Chest
Pullover 27.5kg/60.5lbs*10*1, 35kg/77lbs*10*1, 42.5/93.5*5*1

Shoulder injury supersetted with other exercises, right hand only
Lateral raise 6.8kg/14.9lbs*10*3
Ly down rotator cuff rotation forward 9kg/19.8lbs*10*3
Ly down rotator cuff rotation backwards 9kg/19.8lbs*10*3

Forgot tolieties, so have the the "real man" stubble look today at work. Come out of gym and the tyre on my bike is flat. Back luck comes in 3's and thats 2.

TeamArmenia
02-04-2007, 03:47 PM
Good work and effort under those conditions! keep up the good work.

mikesbytes
02-05-2007, 04:10 AM
Thanks TeamArmenia, I just looked at your log and your doing some pretty decent stuff.

Monday 5th Feb continued.

Lunchtime
Gym: Elizabeth Plaza, Class: Yoga, Instructor: Sarah.
Elsie, who was the instructor for the previous class gave me a smile and chatted briefly on her way out, nothing like a smile from a nice lady to make your day. Sweated a bit and got cramps on one of my leg muslces so I must of been working hard.

After Work;
Fix flat tyre, ride to track, I'm crusing over Sydney harbour bridge and some turkey on a mountain bike with crap tyres and sand shoes decides to overtake me, pull in front of me and slow down, clearly he had gunned it as hard as he can so he can overtake me, then he was spent. After a little while, he's irritating me so much that I have to do one of 2 things, stop and let him go on his merry way or gun it so I don't have him sitting on my arse thru the tight sections, so I decide to gun it and get rid of him.

Down at the Velodrome they are having technical problems with the lights, so everything is delayed and we are just crusing around, eventually the fix the lights and its on, out comes the motorbike and I pace behind it for a while, then I peel off to do some 333.3mtr standing sprints;
29.0
28.5
28.5
The slowest times I have ever done. Then I did a lead-out and I was so far behind the other riders it wasn't funny, I realise that there's no benifit in continuting and its late anyway, so I put my track bike away and ride home.

Track approx 60 laps = 20k/12.5m
Commute 15k + 5k = 20k/12.5m

mikesbytes
02-05-2007, 03:09 PM
Tuesday 6th Feb

Up on time, but crused in on my bike 15k/9.5m and only just made the class.

Gym: Elizabeth Plaza Class: Pump Instructor: Sue. Sue's a classic kind of gal, so this calls for a bit of Buddy Holley - Oh Peggy Sue ooh ooh, oh Peggy Sue.. Still rooted from last night track sprints so decide to go easy at first.
Warmup 10kg/22lbs
Swats 30kg/66lbs
Bench 27.5kg/60lbs
Back 32.5kg/71.5lbs
Triceps 17.5kg/38.5lbs
Lunges 40kg/88lbs
Abs 5kg/11lbs
Pump weights sound really light, but 80 rep sets still hurt, basically its cardio using weights.

Edit;
Lunchtime
Gym: Walker st Class: Yoga 12.10pm Instructor: Clair H (Flexi Gal)
One way to know how good you are is to see the best in action, I've got a long way to go. She worked the stretching well, good for my stuffed shoulder. Got a bit of knee lock, got to watch that.

mikesbytes
02-06-2007, 03:44 PM
Wednesday 7th Feb
Ride in OK 15k/9.5m
Gym: Walker st 7.00 - 8.00

Bench
Flat pulses 20kg/44lbs*10*1, 60kg/132lbs*10*1
Flat 60kg/132lbs*10*1, 80kg/176lbs*8*1 Sore triceps wern't up to it.
Decline 60kg/132lbs*10*1, 80kg/176lbs*6*1
Incline Dumpbell 10kg/22lbs*10*1, 17.5kg/38.5lbs*10*1, 25kg/55lbs*10*1, 27.5kg/60.5lbs*10*1, 27.5kg/60.5lbs*6*1
This was the first time I'd done incline in about a year, due to my shoulder and it was good to be back.

Back
Bent over rows 60kg/132lbs*10*1
Romanian deadlifts 100kg/220lbs*6*1 hands gave way
Sumo deadlifts 100kg/220lbs*1*1, 140kg/308lbs*1*1
deadlifts 100kg/220lbs*1*1, 140kg/308lbs*1*1 right hand problems

Swats
Right down until behind touched ankles 40kg/88lbs*10*2
Normal 80kg/176lbs*10*1

Biceps
Hammer Dumpbells seated 15kg/33lbs*10*2, 17.5kg/38.5lbs*10*2
Cable 55kg/121lbs*5*1, 50kg/110lbs*10*1 calibration of weight is questionable
Reverse curls 30kg/66lbs*10*1

Wrists
Barbell roll 30kg/66lbs*10*1

Edit;
Lunchtime 1pm Gym: Walker st Instructor: Claudine S Class: Pilaties
Despite being rooted, the class was dead easy, Claudine is not targeting my body type.

Edit2;
After work I visited the power lifting boys who were preparing for their comp on Sunday, it was interesting to talk to them and watch them practice. Picked up some ideas on improving my DL's.
Ride home at 8.45pm was a breeze, a big tailwind breeze, I just screamed along 16k/10m - didn't "touch the sides" that ride.

mikesbytes
02-07-2007, 03:34 PM
Thursday 8th Feburary

Slept in, rode ok, my legs were a little rooted on the hills, decided not to do legs 15k/9.5m

Gym: Walker st 7.30am - 8.10am

The rack is free, this is like free beer, you can't refuse, reverse decision on legs

legs
Swats below 90deg pulses 40kg/88lbs*10*1
Swats box low 50kg/110lbs*10*1
Swats box slightly higher 60kg/132lbs*10*1
Lunges 60kg/132lbs*10*1 each leg
Hamstring leg curls 60kg/132lbs*10*3
Calf rases smith machine 40kg/88lbs*10*1, 60kg/132lbs*10*1, 100kg/220lbs*10*1, 140kg/308lbs*10*1 Had to switch from a plastic fitness step to plates to stand on for the last set, as it felt like it was going to break.

Shoulder injury exercises right hand only, supersetted with each other
Inclined lying on side upwards below head 4.5kg/10lbs*10*3
Side rases 6.8kg/15lbs*10*3
Ly down Rotator cuff rotation forward 6.8kg/15lbs*10*3
Ly down Rotator cuff rotation backward 6.8kg/15lbs*10*3
Forward raise static hold 5.7kg/12.5lbs 9 seconds, 5 seconds, 6 seconds

Legs are feeling it

Edit;
Lunchtime
Gym: Elizabeth Plaza Class: Yoga Instructor: Heather
1st half the class easy then we do 1 minute plank, 1/2 minute right side plank, 1/2 minute plan, 1/2 minute left side plank, 1 minute plank. I did alright and the legs held out ok, so not too rooted from this morning. To finish off we did 1 minute with the legs and the shoulders slightly off the floor, 30seconds and my abs are screaming, 45seconds and the burn sets in, 60seconds, I made it. Go the 6 pack.

Edit_2;
Ride home. Had to go via a bike shop, thats on a busy road. Afterwards I put some stick into it and matched the speed of the cars for a couple of K's until I got to a good place to turnoff towards home. 15k/9.5m

Detard
02-07-2007, 04:19 PM
nice leg workout mike.

mikesbytes
02-07-2007, 04:40 PM
Thanks Detard, I can feel burn in them at the moment. Light low swats seem to be more effective than Heavy high swats for the time being.

mikesbytes
02-08-2007, 09:03 PM
Friday Feb 9th
Woke up on time. Rained on during bike ride, but ok, it wasn't cold. 15k/9.5m

Gym: Walker st Class: Yoga 7am Instructor: Jeanienne
Class is way to easy. I'm about to add another weights session as my shoulder has improved, so I'm going to bump this session if favour of weights.

Lunchtime
Gym: Walker st Class: Pump 12.10pm Instuctor: Effie (Pigtails)
As mentioned previously, pump is carido using weights. There was a girl doing the highest weights I've ever seen and I've done perhaps 250 classes all over the place, this is one I mentioned as nickname lunges_chick_2, but she is more than just lunges, I spoke to her and she does a whole bunch of things, cycling, cannoning, yoga, bush walking. I'm going to have to think up some other nickname for her.

Swats 40kg/88lbs Took it easy on my rooted legs
Chest 26kg/57.2lbs The bars are narrower so it presses my shoulder injury more, so I took it light.
Back 30kg/66lbs This is the max you can put on the bars without using the 10kg weights, at this gym, if I use the 10kg weights, they hit the roof doing the clean and jerk portion of this routine.
Lunges 40kg/99lbs
Shoulders 5kg plates, used as dumpbells
Abs 5kg plate

Ride home: I feeling a bit tired, but I crusing along alright. Thru the CBD I had to put on some pace to make the light sync and do so then after hitting the open road, I'm riding into a headwind when a rider working hard overtakes me and I think "excellent" and flip in behind him to use him as a wind break, then a mate come up behind me and we let the wind breaker go when he jumps a red and we cruse around. We decide to add another 7.3k to the commute by doing a loop of a bay and then it was off home 22.3k/14m.

mikesbytes
02-10-2007, 05:51 PM
Saturday 10th Feb
-Nothing

Sunday 11th Feb
Club bike ride -ROAD RAGE
The faster rider had ridden in a smaller bunch and had joined up with a Ranwick-Botany bunch and durning the fast section, were were wizzing along but not lighting up the road, eventually an East Sydney bunch caught us and the pace went up, it was a large bunch of riders, who by this time were doing 60kmh and it was very tight, as we spread over two traffic lanes. Someone bumped his handlebars into my hip, but luckly nothing came of it, falling off in a pack at 60kmh isn't something you want to do.

After the sprint point, an older rider had a go at me, I asked him what happended and he said I'd cut him off, he was virtually screaming at me, I told him to calm down but he continued being aggro towards me, so I didn't see any point, I appoligised to him and let him go. Another older rider told me that he was nuts, presumbly he knew the other rider. So there you go, I'm a victim of road rage. 90k/56m

mikesbytes
02-11-2007, 03:28 PM
Monday 12th Feb
I'd fixed my antique bike and took it to work for its first ride, since it was rebirthed, some teething problems, no big deal. Got rained on, not so bad as it was 19degC, it was quite warm and I didn't bother to put my raincoat on as you just end up subbing rain for sweat. 15k/9.5m

Gym: Walker st, 6.45am - 8am

Chest - Bench
Flat, touch chest 60kg/132lbs*10*1
Flat, 90deg 80kg/176lbs*10*1
Decline 60kg/132lbs*10*1, 80kg/176lbs*8*1
Incline Dumpbells 17.5kg/38.5lbs*10*1, 22.5kg/49.5lbs*10*1, 27.5kg/60.5lbs*10*1
Thats 7 sets of chest, my shoulder is improving. Previously I could only do 4 sets

Legs
The airconditor was on the blink again and had dumped water on the floor around the swat rack so I decided to use the smith machine instead
Squats, ATF 60kg/132lbs*6*1
Squats, Box 60kg/132lbs*10*1, 80kg/176lbs*6*1
Lunges 60kg/132lbs*10*1, 80kg/176lbs*10*1
Calf raises 100kg/220lbs*10*1, 140kg/308lbs*10*1, 160kg/352lbs*10*1
Hamstring curles (machine) 60kg/132lbs*10*1, 65kg/143lbs*10*1, 70kg/154lbs*10*1, 75kg/165lbs*10*1

Squats felt horrible on the smith machine, I can't recall the last time I'd done swats on one, where lunges felt really good.

Shoulder Injury exerercises supersetted with Chest and Legs. Right arm only
Ly on side forward raise 4.5kg/10lbs*10*3
Standing side raise 6.8kg/15lbs*10*3
Ly on back rotator cuff rotation - backward 8kg/17.6lbs*10*3
Ly on back rotator cuff rotation - forward 8kg/17.6lbs*10*3
Standing forward raise 4.5kg/10lbs*10*3
Ly on side overhead raise 3kg/6.6lbs*10*3
Ly on chest side raise 3kg/6.6lbs*10*3

Can feel my legs burning

Edit: Lunchtime
Gym: Elizabeth Plaza Class: Pilaties Instructor: Peter
Pushed us harder than some some of the chick instructors, so thats ABS done. Pissing down outside, yoga mats make good rain protection. No track sprinting for me tonight, they don't run it on a wet track.

TeamArmenia
02-11-2007, 06:21 PM
awsome workout man, yeah and the last time i touched a smith was back in grade 9 many many years ago. I hate smith period, but overall ur progress is lookin great keep it up!
Joe

mikesbytes
02-11-2007, 07:46 PM
Thanks Joe, hopefully the air con won't be spewing water next week and I can leave the smith machine for calf raises.

mikesbytes
02-13-2007, 03:20 AM
Tuesday 13th Feb
On the weekend I rebirthed my antique racer and rode it in again, it was raining a little when I left home, but cleared up 15k/9.5m. For some explained reason, I was actually early for the class.

Todays a carido bunny day and what not a better way to do carido, but with weights;
Gym: Elizabeth Plaza Class: Pump 7am - 7.45 Instructor: Sue (pretty pretty pretty Sue)
- Warmup 15kg/33lbs
- Swats 42.5kg/93.5lbs easy, practiced 90's on the slow reps, did a couple of ATF's while the instructor wasn't looking.
- Bench 30kg/66lbs ok
- Back/clean & jerks 32.5kg on the wrist and hand limits not the body
- Calf raises body weight - a bit ridiculous after doing 160kg/352lbs yesterday
- Lunges 40kg on the limit
- Biceps 12.5kg ok
- Shoulders 5kg plates and 15kg bar semi easy
Drank 1.6ltrs of water + about 600ml on bike before makes 2.2ltrs of water drunk.

Lunchtime
Gym: Walker st Class: Yoga 12.10pm - 1pm Instructor: Clair H (flexi gal)
These classes are defintly helping with the shoulder injury and if I can improve flexibility in the legs/hips/lower back, I'll be able to get into a better aerodynamic position on the bike.

Left work early, discovered that my Antique bike had developed the same problem I'd just fixed, rode it anyway 15k/9.5m. Tomorrow I'm back on the modern racer and until I get around fixing the antique one again, it will be the flash one for a while.

Email from David who competed in Sydney power lifting competion. Total 565kg (1243lbs), first in Masters 75kg (165lbs) division. Thats really inpressive.

mikesbytes
02-13-2007, 08:52 PM
Wednesday Feb 14
Slept in a little, was riding my good bike, so a tad quicker in. 15k/9.5m

Gym: Walker st 7.15am - 8.05am

Squat station being used, also the only really suitable place to use heavy bars off the floor.

Shoulders
Above head raise Dumpbells 12.5kg/27.5lbs*10*1, 20kg/44lbs*10*1, 22.5kg/49.5lbs. I tried 27.5kg and then 25kg, but I couldn't get them into postion and I didn't have a spotter.
Side raise Dumpbells 10kg/22lbs*10*1, 12.5kg/27.5lbs*10*2

Squat station available
Quick practice of ATF Squats using 50kg/110lbs which was on the bar when I arrived, 10 reps, each time stopping right at the very bottom, knees in shoulders, heals on floor.

Back
Bent over pullups 60kg/132lbs*10*1, 80kg/176lbs*8*1
Romanian deadlifts 100kg/220lbs*6*1 Righthand grip gave way.
Box deadlifts, feet touching bar 100kg/220lbs*10*1, 120kg/264lbs*5*1 put down on ground every rep
Deadlifts 140kg/308lbs*1*1 (almost), got it up easy and went to lockout and I felt my right hand slipping so I had to quickly put it down. 160kg/352lbs*0*1 wrapped my right hand so it wouldn't slip, got the bar above my knees but then got stuck and didn't straighten up.

Biceps
Seated Curls 25kg/55lbs*10*1, 30kg/66lbs*10*2 ran out of time.


Lunchtime
Gym: Elizabeth Plaza Class: Yoga Instructor: Sara
Had the experts next and in front of me, so I could see how badly I suck at this stuff. Sweated more than anyone else.

Edit;
Ride home, beautiful weather, heavy traffic thru North Sydney and CBD slowed me down, overtook a lot of cars. Half caught the toe of a car thru Lillyfield rd, dam aerodynamic cars, a station wagon would of cut the wind better for me. Ran out of steam on the Hawthorne pde high speed section, couldn't hold full stick for the entire distance. 15k/9.5m

mikesbytes
02-14-2007, 10:12 PM
Thursday 15th Feb - Cardio bunny day.
Nice weather, nice ride in. 15k/9.5m

Gym: Elizabeth Plaza Instructor: Effie (Pigtails) Class: 7.00am Pump (cardio using

weights)
Its a new routine, but I didn't know before it started
Warmup: 15kg/33lbs
Squats: 45kg/99lbs ok
Bench: 30kg/66lbs lots of really slow reps in new routine, on limit
Then I realised, hey this is the new routine, I don't know what the limits are going

to be, so I decide to go slightly lighter.
Back,clean&jerk: 30kg/66lbs ok
Tricpes: Dips then 5kg/11lbs plate kickbacks then 17.5kg/38.5lbs bar easy
Lunges: New harder routine with front foot on platform, kept usual 40kg/88lbs close but not on limit
Abs: 5kg/11lbs plate easy
Hover: 10kg/22lbs plates on back, one leg off the ground

Asked by this other fitness instructor to come to tomorrows pump class, but it starts at 6.10am no chance.

Lunchtime;
Busy at work, no lunch for the wicked, bummer

Tonight I'm buying drinks for 240 people, which is going on my card and then I'm going to have to expense it, so I've got to watch the bar tab, otherwise management may give me a hard time. By the time I've finsihed this, I'd probably catch a cab and leave the bike at work.

mikesbytes
02-15-2007, 02:38 PM
Hosting drinks for 240 people really zapped me, didn't even consider riding the bike home, jumped in a taxi. This morning had to catch the train to work, as the bike was already at work and I didn't even consider going to gym. Mabyee by lunchtime my energy will have returned.

mikesbytes
02-16-2007, 01:41 AM
Friday 16th Feb 07
Well I didn't entirely pike out, although I felt like crap (yeh I know self inflicted).
Lunchtime;
Gym: Walker st Class: Body Balance (Yoga) Instructor: Effie (Pigtails)
There was no energy in me to evaluate the technique of the fine specimums in the class today, although I did spot lunge_chick_2 [she deserves a better nickname] checking me out once, then it was all about survival until I could wander back to the showers and crawl back to work.

My bike was still in the basement at work from yesterday, so I rode home, not far from work I bumped into a slower rider and crawled along while chatting to him, usually for the bike rides I write comments like "I'm on fire" or "A man with a mission" etc, but an old lady with a walking frame would of done me today. 15k/9.5m. Pig out time 1/2 roast chicken and 1/2 avocado, almost a waste considering that I pretty much piked today.

mikesbytes
02-17-2007, 05:15 PM
Saturday 17th Feb 07
Nothing

Sunday 18th Feb 07
90 bike ride including Sydneys Royal National Park. Very Hilly, my legs are hurting.

mikesbytes
02-18-2007, 03:31 PM
Monday 19th Feb 07
Got up early because I went to bed early. Riding the antique bike and I have a place will I chuck a kind of u-ie and go up a slope, well I applied the power and pulled the wheel out of the drops which locks throwing me forward landing in the bike but not falling off. A few minor bruses, nothing of concern. My legs are still dead from yestersdays hill ride, so I decide to ditch cardio and do weights instead. 15k/9.5m

Gym: Walker st 6.45am - 7.55am

Squat practice - ATF 60kg/132lbs*10*1 Knees hit shoulders at bottom

Bench
Flat 60kg/132lbs*10*1 80kg/176lbs*10*1
Decline 60kg/132lbs*10*1 80kg/176lbs*10*1
Incline dumpbells 17.5kg/38.5lbs*10*1 25kg/55lbs*10*2 had to get someone to pick up a 25kg dumpbell as it was too hard on the shoulder for me to get it into place.

Hover/plank
20kg/44lbs plate on back for 1 minute.

Biceps
Seated 25kg/55lbs*10*1, 30kg/66lbs*10*2
Cable 50kg/110lbs*10*3 weight is not correct, something to do with the cable
Standing reverse 20kg/44lbs*10*1 30kg/66lbs*10*1 40kg/88lbs*10*1 bad form

Wrists
barbell roll forward over knees 30kg/88lbs*10*3 ouch!
barbell reverse hold over knees 20kg/44lbs*10*3 ouch

Shoulder injury exercises right arm only, super setted with other exercises
ly on side accross chest raise 5kg/11lbs*10*3
Standing side raise 5kg/11lbs*10*3 very slow
ly on stomach side raise 5kg/11lbs*10*3 resticted movement by injury
ly on back rotator cuff rotation forward 8.6kg/19lbs*10*3 backward 8.6kg/19lbs*10*3
45deg side raise 4kg/8.8lbs*10*3 restricted movment by injury
flys (right hand only) 10kg/22lbs*10*3 easy

mikesbytes
02-19-2007, 04:24 AM
Monday 19th Feb 07 continued.

Lunchtime I did an advanced pilaties class at Elizabeth Plaza gym, instructor Peter, so thats abs covered.

By mid afternoon I was feeling smashed and wasn't looking forward to going to the track. So I crused down there 15k/9.5m and hung around for a while. Eventually I got my track bike out of the shed and did around 20 laps to warm up to the bike and then did some sprints by myself then I went and sat down again. The formal sprint practice started and I got back on and went out on the track. No way was I going to do 333mtr sprints, so I backed it off to 200mtr sprints, but the times were pretty slow;
18.5
18.2
18.6
18.2
I didn't even get in to the 17's. The National womans vet champion was also out on the track and seemed to be around 0.5 seconds faster than me, I was a good second off my pace and she was a half second off as well, so I wasn't the only one having an off night.

Then we did some lead outs, I got bumped to the fast group, so the only place I was going to come was last, so it was just a mater of how far. First leadout, we ended up sprinting against the rails, a bit too exciting for my taste, the other riders made a huge hole in the air, but I simply couldn't spin enough to keep up and lost by about 4 bike lengths. In the second leadout I lost by about 3 bike lengths and in the 3rd by 2 bike lenghts. So I improved each time, but ran out of time.

Ride home I rode really well, I seemed to have turned my body around from dead to alive. 5k/3m.

mikesbytes
02-19-2007, 03:46 PM
Tuesday 20th Feb 07
Slept in, rode slowely 15k/9.5m
Walker st Gym 7.15am - 8.10am

Back
Bent over pullups wide grip 60kg/132lbs*10*1 narrow grip 80kg/176lbs*8*2
Romainian deadlifts 100kg/220lbs*8*1
Box deadlifts 100kg/220lbs*10*1, 120kg/264lbs*6*1, couldn't do 140kg, my hand kept splipping off the bar.
Normal deadlifts 140kg/308lbs*1*1, failed 160kg due to hand problems
deadlift/shoulder raise 60kg/132lbs*6*1
morning glory 40kg/88lbs*10*1

Shoulders
Dumbell press 15kg/33lbs*10*1, 20kg/44lbs*10*1, 25kg/55lbs*10*1

ran out of time

mikesbytes
02-19-2007, 08:33 PM
Tuesday 20th Feb 07 Continued

Lunchtime
Gym: Walker st 2 classes back to back
1st Class: Yoga Instructor: Clair H (flexi gal)
Body improving every session, really helping the injurys
2nd Class: Pump Instructor: Sasha
She hadden seen me before, so I didn't know if she was going to freak or not, but she didn't
Warmup 15kg/33lbs
Squats 40kg/88lbs OK. Took it light as my legs were still wasted from last nights track
Chest 30kg/66lbs easy
Back 30kg/66lbs easy despite doing back in the gym in the morning
Triceps 20kg/44lbs and 5kg/11lb plate easy
Lunges 40kg/88lbs I was on the limit, my legs were burning
Abs 5kg/11bs plate

I'm a little tired

Edit;
After work a senior manager wanted me to go to the gym with her and I'd new I'd had enough, anyway after a bit of talking we discussed her shoulder injury and some back soreness and then she decided to rest her bod tonight, so I got out of it.
Nice cruse home on the bike, traffic very busy thru Sydney CBD, so most of the time in the CBD, I was overtaking cars. 15k/9.5m

mikesbytes
02-21-2007, 02:57 AM
Wednesday 21st Feb 07

PIKE OUT DAY
Had to wait for an electrician, so cycled straight to work and not that fast, although I did burn it up one hill to get rid of a cling-on. If he wanted to ride that fast, why did he wait for me to go past, I was doing 10k faster than him before I overtook him. Crossing Sydney Harbour bridge going away from the city, I was supprised how many bikes ride in to the CBD in the mornings, it was a constant stream. 15k/9.5m

Lunchtime
Was going to do weights, but I just didn't have it in me. Diet/Stress/Motivaton/Whatever so I piked and went and did Yoga.
Gym: Elizatbeth Plaza Class: 1.05pm Yoga Instructor: Sarah [nickname yet to be assigned]
Body worked fine and I sweated, so I was working, so why didn't I go and do weights?

Home
Still a bit slow on the bike, despite a strong tailwind. There was some dude redlining it on some mountain bike and I didn't feel like having a cling-on so I pulled up a little and waited for the high speed section immeaditely followed by a gentle hill, where I new that even if he did suck my wheel that he would be immeadately be dropped. In the spint section I had the bike in top gear, but that was more due to the tail wind than my legs LAZY BOY. 15k/9.5m

mikesbytes
02-21-2007, 03:15 PM
Thursday 22st Feb

Cycle in 15k/9.5m bumped into mountain gal and like a true gentleman I slowed down to chat.

Gym: Elizabeth Plaza Class: Pump 7am Instructor: Effie (Pigtails)

Warmup 15kg/33lbs
Swats 47.5kg/104.5lbs ok
Bench 30kg/66lbs ok
Back 32.5kg/71.5lbs almost dropped the bar on the last clean and jerk, my hand strength was going
Lunges 40kg/88lbs on the limit
Shoulders, mainly side rases and mac rasies two 5kg plates. Easy.
Abs 10kg/22lbs using 2 5kg plates
Hover 10kg/22lbs for around a minute with side leg rasies. Really on the limit

Feeling sore, nothing that protein wont fix.

Edit: forgot to add shoulders to the pump above, so now added.

Edit: Lunchtime
Missed Yoga class, so did later Pilaties class
Gym: Elizabeth Plaza Instructor: Heather Class: Pilaties
Heather drives you hard, abs of steel here I come.
The one arm tricep pushups were pretty good, I'm going to add them to my shoulder injury exercise list.

Edit: Homeward
Easy ride 15k/9.5m

mikesbytes
02-23-2007, 01:35 AM
Friday 23rd Feb 07
Had to go to some place north of work and driving the tin top wasn't an option, so I decided to ride and took the good bike and good shoes. Dumped bag at work and had some toast with PB and hit the road, had to really gun it on the way down as I was riding on busy roads and had to match traffic speeds. On the way back I bumped into Catherine, a triathelete chick who was bike commuting towards and past my work, so she showed me a safter route. Ride home was uneventville, mainily crused
Home -> Work 15k Hilly
Work -> Brookvalle 13k Very Hilly
Brookville -> Work 14k Even more Hilly
Work -> Home 15k Hilly
Total: 57k/36.5m

Kind of busy at work, I squeezed a class
Gym: Walker st Class: Body Balance (Yoga) Instructor: Effie (Pigtails)
Every class is helping my injured shoulder. Eventually I be able to bench harder.

mikesbytes
02-23-2007, 06:19 PM
Saturday Feb 24th
Went out with my old cyclying group, say around 65k/40m. Did a long pull at 40kmh/25mph and I was a little concerned that the pack wouldn't be able to hold on, but each time I checked they were still there. The rider beside me changed 3 times before I decided to give the helm and have a rest at the back of the pack. Along the motorway, the group had split up and there was a rider sitting behind me, who then went to pass and was Amanda (Ace Girl Power Rider [AGPR]), I was really impressed, I hadn't seen her hold that kind of pace before, so I rode up beside AGPR and chatted to the end of the motorway.

mikesbytes
02-24-2007, 05:17 PM
Sunday 25th Feb 2007

A HORRIBLE DAY

Left home at 5.30am, as I was the organiser for the ride. We left the designated meeting place 8 minutes late and headed south, straight into a strong head wind. 40k later we arrived at the start of the Royal National Park, tired from fighting the head wind, wet as it had started rain. We stopped and had something to eat, while we discussed whether it was safe enough to enter. In the end we decided to descend into the park, but we kept our speed down on the descent.
Hill 1 Gary Beach - Rode quite smoothly up, had to wait a little while for the slowies, but managed to stay warm
Hill x - We don't count this one as its less than 1k climb
Inbetween we were riding on slight downhill with a huge tail wind, we were crusing at 60kph in standing water and couldn't follow each other or we just got sprayed something horrible
Hill 2 Flat rock - That was easy with that massive tail wind
Cautious down the descent into Audley
Hill 3 Audley exit - Its never felt easier. Thanks tail wind
Exit park onto highway about 3/4k from the sprint point. I'm feeling good so I have a go at the sprint with him. Wound it up in top gear 53-11 and punched the air infront of him.
Another quick stop at the servo to regroup and now a cruise back to Sydney's inner west. Some bloke went past on a time trail bike, but I noticed he wasn't that fast climbing Captain Cook bidge, so I ripped it up and done him. Then I got my fifth flat of the year, whats that one every 2 weeks. We all stood around in the rain while I changed it and the went home. No one wanted to go for a coffee, we were all soaked so we headed for the comfort of home, I rolled in at 10.10am, 4hours 40mintues after I had left, A long time to travel about 95k/59m.

It seems that my legs have the same limitations for squats as they do for cycling, that being that the muscles at the front immeadiatly above the kness simply need better strength.

mikesbytes
02-25-2007, 03:26 PM
Monday 26th Feb 07

Ride in 15k/9.5m

Gym: Walker st 7am - 8.10am

Chest
Flat Bench 20kg/44lbs warmup 60kg/132lbs*10*1 to chest and stop on each rep 80kg/176lbs*8*1 Did the first one official style and my shoulder hurt, so I switched to the conventional ones.
Decline Bench 60kg/132lbs*10*1 80kg/176lbs*8*1
Incline Bench dumpbells 22.5kg/49.5lbs*10*1 27.5kg/60.5lbs*10*1 30kg/66lbs*10*1

Back
Lat pulldown close grop 75kg/165lbs*10*1 90kg/198lbs*5*1 100kg/220lbs*2*1
Box Deadlift (feet touching bar) 100kg/220lbs*10*1 released to ground each rep. 140kg/308lbs*1*1
Deadlift 140kg/308lbs*1*1 160kg/352lbs*1*0 Didn't lock out properly.

Edit: forgot to include Good Mornings 35kg/77lbs*10*3

Soulder injury exercises supersetted with Chest and Back. Right arm only.
5.7kg/12.5lbs*10*3
- Ly on left side forward raise
- Standing side raise
- Ly on right side 45deg upwards raise
- Standing forward raise
10kg/22lbs*10*3
- Ly on back forward rotation
- Ly on back bacwards rotation

Didn't get much done in one hour ten min

Edit2: Lunchtime
Gym: Elizabeth Plaza Class: Pilaties Instructor: Heather
Heather hates plilaties and must of got ringed in to replace Peter who was MIA at some airport. Heather was way too easy for me, so I'm not going to cross off abs for this week. However it wasn't a total waste of time as I learnt an new shoulder injury exercise.

Can't blame my sore shoulder entirely on flat bench this week, to be honest it was a bit sore riding yesterday.

mikesbytes
02-26-2007, 03:25 AM
Ride home in the rain, but ok, no track training as would be closed by the rain. Bumped into lunge_chick_2, who acted really strange, see this thread (http://www.wannabebigforums.com/showthread.php?p=1617749) 15k/9.5m

mikesbytes
02-27-2007, 01:39 AM
Tuesday 27 Feb 07

Worked from home today, so no cardio bunny stuff, unless you include walking to my old gym

Gym: Hurlstone Park RSL 4.15pm - 6pm

Legs
Lunges each leg 45kg/99lbs*10*1 60kg/132lbs*10*1 78kg/171.6lbs*10*1
AFT squat with violent upwards surge 60kg/132lbs*5*1 didn't like the equipment and quit
Calf raises 110kg/242lbs*10*1 150kg/330lbs*10*1 160kg/352lbs*10*1 the bar on the smith machine was bending badly I didn't dare put any more weigth on
Static Squats 90's 25kg/55lbs plate held in arms*10seconds*10reps way too easy, I won't bother with that one again

Shoulders
Seated dumpbell press 22.5kg/49.5lbs*10*1 26.5kg/58.3lbs*10*2
Sholder rows bar 45kg/99lbs*10*3
Side raises 11.36kg/25lbs*10*3
Forward static raises held 5kg/11lbs*10seconds*5reps 6.8kg/15lbs*10seconds*10reps
A couple of shoulder injury exercises thrown in

Triceps
Bench rows 32kg/70lbs*10*1 42kg/92lbs*10*1 47kg/103lbs*10*1 52kg/114lbs*8*1
Cable pulldowns 32kg/70lbs*10*1 41kg/90lb*10*2
Cable single arm pull over shoulder each arm 9kg/20lbs*10*1 13.6kg/30lbs*10*2

Back
Morning Glorys 45kg/99lbs*10*3

Gym closes

mikesbytes
02-27-2007, 03:36 PM
Wednesday 28th Feb 07
Woke up from a nightmare - jumped off a building. Too early to go to the gym and then went back to sleep and slept in. Bike commute 15k/9.5

Gym: Walker st 7.30am - 8.05am

Biceps
All three of the bendy bars were being used
Cable curls on the machine with bad weight calibration 45kg/99lbs*10*1 55kg/121lbs*8*1 50kg/110lbs*10*2
Seated hammer dumpbell curls 12.5kg/27.5lbs*10*3 15kg/33lbs*10*3
Bent over dumpbell curls 10kg/22lbs*10*3

Finshied weights routine for the week

Back
Hover/Plank with 25kg/55lbs plate on back 70seconds 60seconds 60seconds excellent form

Chest
Static flys 7.5kg/16.5lbs*10seconds*6

mikesbytes
02-28-2007, 02:10 AM
Wednesday 28th Feb (continued)

Lunchtime
Gym: Elizabeth Plaza Class: Yoga Instructor: Patty (another one, not Miss Fitness)
Not too easy, not too hard... ho hum

After work
Crused home on the pushie, didn't work that hard in the intervals. 15k/9.5m

mikesbytes
02-28-2007, 03:18 PM
Thursday 1st Mar 07

Cycle in 15k/9.5m, a little late, so rode aggessively

Gym: Elizabeth Plaza Class: Pump (cardio using weights) 7am Instructor: Effie (Pigtails)
Warmup 10kg/22lbs
Swats 40kg/88lbs easy
Bench 30kg/66lbs ok
Back 32.5kg/71.5lbs ok
Biceps 12.5kg/27.5lbs ok
Lunges 40kg/88lbs on the limit
Abs 10kg/22lbs ok
Hover 10kg/22lbs ok

Edit: Lunchtime
Gym: Elizabeth Plaza Class: Yoga 12.15pm Instructor: Heather
The Stretching made my injured shoulder sore. I need to add some stretching to my shoulder injury routine.

EMBARISHING....there was a lump in my behind and I realised that it was a clothspeg, I had to put my hand down my behind and pull it out. Everyone was lying down, I think I got away with it.

Edit: Ride Home
Rode half way with Mountain Gal, so the pace was pretty crusie. Just before we parted ways, we were overtaken by a guy who races and rides my way, so I caught up to him and we rode along at a moderate but not hard pace. Ray had a race tomorrow so was tapering. 15k/9.5m

mikesbytes
03-01-2007, 03:06 PM
Friday 2nd Mar 07

2 hours of carido

Cycle in 15k/9.5m chased some racing cyclists on a couple of hills, hard work with a heavy backpack.

Gym: Elizabeth Plaza Class: Pump (carido using wieghts) 6.10am Instructor: Melinda (blondie)
Warmup 15kg/33lbs
Swats 40kg/88lbs easy
Bench 30kg/66lbs on limit, tired from yesterday
Back 30kg/66lbs easy to ok
Triceps 5kg/11lbs plate 20kg/44lbs bar easy
Biceps 12.5kg/27.5lbs easy
Lunges 40kg/88lbs on step OK, but step slipped and I had to reset

Gym: Elizabeth Plaza Class: Body attack 7am Instructor: Melinda (blondie)
I suck at that, no coordination.

Edit - Lunchtime
Gym: Walker st Class: 1pm Body Balance (Yoga) Instructor: Lara (Toom Raider)
Sweated a lot. Got sore legs now.

Home
Traffic grid locked thru the city. Lucky bikes don't have number plates. 15k/9.5m

mikesbytes
03-02-2007, 04:07 PM
Saturday 3rd Feb 2007
85k/53m bike ride. Included some practice sprinting on a criterium track

Trench Digging 3mtrs/3 and a bit yards * 600mm/24inchs deep.
- Never thought I'd be putting that in my exercise journal, but its dam hard work and a bit tough on my injured shoulder, so I decided to quit and do a bit at a time.
- Am I using the correct US measurements? Yards and inchs ?

mikesbytes
03-03-2007, 06:02 PM
Sunday 4th Feb 2007
95k/59m bike ride, thru Royal National Park (RNP) Very hilly.

Trench Digging here I come.

mikesbytes
03-04-2007, 02:32 AM
Progress to date has been integrated and trend analysis shows that it is impossible for this trench to be completed.

Actual Digging
3.0mtr - Saturday 3rd
2.4mtr - Sunday 4th
8.3mtr remaining to be dug

Projected digging based on performance difference between actuals
1.8mtr - Saturday 10th
1.2mtr - Sunday 11th
4.3mtr remaining to be dug
0.6mtr - Saturday 17th
0.0mtr - Sunday 18th
3.7mtr remaining to be dug

The last 3.7mtr's will never be completed. Management will be required to be locked into a full day replanning session to reengineer a new solution. Lunch will be provided during the session to ensure that continuity is not broken.

mikesbytes
03-04-2007, 03:44 PM
Monday 5th May 2007

Got out of bed nice and early and then didn't get my act together and still didn't arive on my pushie at the gym till 7am 15k/9.5m

Gym: Walker st 7am - 8.05am

Chest
Bench Flat 60kg/132lbs*10*1, 80kg/176lbs*10*1
Bench Decline 60kg/132lbs*10*1, 80kg/176lbs*10*1
Bench Incline Dumpbells 27.5kg/60.5lbs*10*1 30kg/66lbs*10*1
Pull Overs 40kg/88lbs*8*2
Flys dumpbells 12.5kg/27.5lbs*10*2

Back
Raised platform deadlifts feet touching bar 100kg/220lbs*10*1, 120kg/264lbs*6*1, 140kg/308lbs*1*1
deadlift 160kg/352lbs*0*1 failed due to hand grip problem
Romainian deadlifts 100kg/220lbs*6*2
Morning Glory 45kg/99lbs*10*1

Shoulder Injury exerercises supersetted with Chest and Legs. Right arm only
Ly on side forward raise 5.7kg/12.5lbs*10*3
Standing side raise 5.7kg/12.5lbs*10*3
Ly on side overhead raise 5.7kg/12.5lbs*10*3
Ly on back rotator cuff rotation - backward 10kg/22lbs*10*3
Ly on back rotator cuff rotation - forward 10kg/22lbs*10*3
Standing side raise static hold rotate wrist 5.7kg/12.5lbs*10seconds*3
Standing forward raise static hold 5.7kg/12.5lbs*10seconds*3
one arm side pushups bodyweight*10*3

Not a bad morning considering the trench digging on top of the cycling over Saturday and Sunday

mikesbytes
03-05-2007, 01:03 AM
Monday 5th May 2007 continued

Lunchtime
Gym: Elizabeth Plaza Class: 12.15pm Pilaties Instructor: Elise
Good midrift workout, thats abs done for this week.

After work
Raining again. Velodrome closed, no sprint training. Too warm to wear a raincoat 19C/66.2F Temp Convert (http://www.eskimo.com/~jet/javascript/convert.html) Easy ride home 15k/9.5m

Feeling pretty tired, the trench digging on top of everything else must of got me.

mikesbytes
03-05-2007, 03:42 PM
Tuesday 6th March 2007

Ride in very windy, mainly tail wind 15k/9.5m

Gym: Walker st 6.30am - 8.00am

Legs
Calf raisers 100kg/220lbs*10*1 140kg/308lbs*10*1 170kg/374lbs*10*1

Shoulders
Standing Military Press 40kg/88lbs*10*1 45kg/99lbs*8*1 50kg/110lbs*6*1
Pull ups 45kg/99lbs*10*3
Straight arm side raises dumpbells 10kg/22lbs*10*1 12.5kg/27.5lbs*10*2
Shrugs Just couldn't get them to work properly, my hands wouldn't hold the bar 100kg/220lbs*10*2 I won't count the other attempts.

Triceps
Cable pulldown angled small bar 55kg/121lbs*10*1 75kg/165lbs*8*2 These figures are not correct, the machine must have funny cabling routing, no way actually that heavy
Rows on bench 40kg/88lbs*10*1 50kg/110lbs*10*1 60kg/132lbs*6*1
Skull crushers 30kg/66lbs*10*1 35kg/77lbs*10*2

Wrists
Standing witb bar behind back, roll wrists 60kg/132lbs*20*3
Seated with wrists over knees, roll wrists 35kg/77lbs*10*3 ouch
Seated again, this time reversed using dumpbell 7.5kg/16.5lbs*20*3 easy

Doesn't seem enough for 1 1/2 hours, wonder if I missed anything?

mikesbytes
03-06-2007, 02:02 AM
Tuesday 6th March 2007 Continued

Lunchtime
Gym: Walker st Class: Yoga Instructor: Claire H (Flexi Gal)
Mate, I was rooted, I just struggled. There sure wasn't any energy left to admire the techniques of the fine speciums in the class.

Afterwork
Crused home, no intention of doing a "take no prisoners" ride. Then I came upon Lunge_Chick_2 and I just couldn't be bothered with her, so I crused behind her and waited for the hill and then just rode past her without even acknologing her. 15k/9.5m

mikesbytes
03-06-2007, 03:43 PM
Wednesday 7th March 2007

2 hours of carido

Cycle in 15k/9.5m

Gym: Elizabeth Plaza Class: Pump (carido using wieghts) 6.10am Instructor: Sally [nickname tba]
Warmup 15kg/33lbs
Swats 40kg/88lbs easy
Bench 30kg/66lbs ok
Back 30kg/66lbs easy so I bumped it up to 35kg/77lbs
Biceps 12.5kg/27.5lbs ok, a bit tired from back
Lunges 40kg/88lbs front foot on step OK

Gym: Elizabeth Plaza Class: Combat 7am Instructor: Caroline [Kiwi]
I suck at that, no coordination.

mikesbytes
03-07-2007, 01:46 AM
Wednesday 7th March 2007 continued

Lunchtime
Gym: Elizabeth Plaza Class: Yoga 1.05pm Instructor: Sarah
I was a bit tired from the morning, but I was OK. Sarah had her hand bandaged, so I asked her, she had got a tatto removed, cos she didn't like it.

Home
Bit of a Girly ride. I'm sprinting down a hill in North Sydney and this girl starts to move forward to turn left in front of me then stops to let me thru. The sprint was to no avail as I didn't manage to make the light sync and stopped at a red. Then the girl caught up to me at the red and said I was going to turn left and then I saw you doing 80kph and decided not to go. Untrue I was only doing about 70kph. Anyway I rode with her for a while but it got kind of boring so I rode off and into the CBD, then I met a Triathelete lady and rode with her until her turnoff so I had warmed up fully and was fill of energy so I planted it on my favourite piece of road. After this section theres a short section of bike path before going back onto the road and out of bushes a girl jumps out and yells "Michael" so I jam on the anchors and its Carol, a lady I have often ridden with in the past but not recently. She has completed settlement with the ex bf and has moved into a suburb near me. Shes a nice girl Carol. 15k/9.5m

mikesbytes
03-07-2007, 03:28 PM
Thursday 8th March 2007

Cycle in 15k/9.5m, got paced for a while by a racing rider who was out training.

Gym: Elizabeth Plaza Class: Pump (cardio using weights) 7am Instructor: Effie (Pigtails)
Warmup 20kg/44lbs
Swats 40kg/88lbs easy, but I'm sore in the lumber region, hence the light weight.
Bench 30kg/66lbs ok
Back 30kg/66lbs was easy, so I bumped it up to 35kg/77lbs which was still easy
Lunges 40kg/88lbs ok
Abs 10kg/22lbs ok
Hover 10kg/22lbs one leg off all of the time easy to ok

No arm work ???? Effie must of forgotten

mikesbytes
03-08-2007, 03:58 AM
Thursday 8th March 2007 Continued

Lunchtime
Gym: Elizabeth Plaza Class: Yoga Instructor: Heather
A nice lady commented on how good I was at yoga, but that would have to be the strenght part cos I'm pretty ordinary at everything else.

Ride home
Mountain Gal had piked on riding this week, missing both Tuesday and Thursday rides, so didn't ride with her. Nothing exicting, some light rain, no big deal. Came upon a young female track racer I new, who was travelling very slowely for an unknown reason. Didn't feel like being socal so I retended not to notice her and crused past. Headwind on my sprint section, so I decided to do a short latic acid tolerance interval. 15k/9.5m

10pm at night and I'm sitting here listening to the rain outside feeling rather sore, in particular my triceps are still sore from Tuesday, buggered if I know why.

Need to find a cheap source of creatine in Australia.

mikesbytes
03-08-2007, 02:59 PM
Friday 9th March 2007

Rode in 15k/9.5m

Gym: Elizabeth Plaza 6.30am - 7am
The machines I want are being used, I switched between bicep and leg exercises as equipment became available.

Legs
ATF semi explosive individual squats 60kg/132lbs*10*1
Squats 80kg/176lbs*10*3
Static Lunges 30kg/66lbs 30seconds each leg, knee almost touching ground
Calfraises 100kg/220lbs*10*1 120kg/264lbs*10*1 150kg/330lbs

Biceps
Curls 25kg/55lbs*10*1 35kg/77lbs*10*1
Hammer dumpbells 7.5kg/16.5lbs*10*1 17.5kg/38.5lbs*10*1 22.5kg/49.5lbs*10*1

Gym: Elizabeth Plaza 7am - 7.45am Class: Body Attack Instructor: Melinda (Blondie)
Lumber area was a tad stiff from the weights just prior, otherwise fine. I have crap cooridination.

Edit: forgot to add lunges

mikesbytes
03-09-2007, 01:47 AM
Friday 9th March 2007 Continued

Lunchtime
Gym: Walker st Class: Body Balance (yoga) 1pm Instuctor: Effie (pigtails) http://farm1.static.flickr.com/127/422757559_6365883a6f_s.jpg
Sweated a bit, not a hell of a lot. Sucked at balance as usual.


After work
Crused home on the pushie and then hit a reasonable head wind. This rider had worked so hard and then was really struggling with the head wind, so I told him to get behind me and I punched a hole thru the wind for him, he dropped off once, so I slowed to allow him to get back in my slipstream. 15k/9.5m

mikesbytes
03-10-2007, 04:13 AM
Friday 9th March 2007 Continued

Forgot to mention, at the end of the Yoga class, I said to this lady "You Were Late" to this she immeaditely started to tell me how good I was at yoga..... Now could you think of a worst pick up line than "You Were Late"

mikesbytes
03-10-2007, 04:53 AM
Saturday 10th Febuary 2007

Trench Digging 4.5 metres. A PB for trench digging

mikesbytes
03-10-2007, 06:30 PM
Bicycle Race Report: Waratah Vets Tennis Centre B grade 11th March 2007

Body felt ok riding to the Sydneys Olympic Park Tennis centre.

They let me ride in B grade after I told them that last time I came second in C grade on rooted legs.

The pace off the line, I was told later was quicker than normal, it didn't seem too bad, but the left hand side of my body and in particular the quads in my left leg were hurting, as a result of yesterdays trench digging. I hung off the back of the pack and every so often took my left leg out of the pedal and did various stretches. Up the front there were a couple of half hearted breaks which were reeled in with pretty quickly. After about 30 minutes my left leg started to work a little bit better and I stopped releasing it and started riding normally, I shifted to the middle of the pack for a lap and then went back to the back, then the pack just bunched up right accross the road and 3 riders went for a break, I went around the pack and gaped to the 3 riders, no one went with me, but once I got to them, the 3 of them just gave up. A couple more laps and the 2 lap whisle went, no one did anything, the 1 lap bell went and a rider went around the outside, I was able to grab his wheel, but then he just crused along, I was thinking what to do when I got overtaken by riders at the same time on both sides, I was boxed in behind a rider going backwards, I had droped from 2nd wheel to about 15th in less than 200mtrs, grounded my pedal thru the last corner, no big deal and got ready for a sprint, because I was so far back I started my sprint earlier pulling back bike after bike and crossed the line 7th about 2 bike lengths back from 1st. To be honest, I didn't get out of the seat for the sprint, to have won I would have had to squeeze between the winner and the right hand finish pole and I wasn't that that desperate, seeing the sprinting abilities of those up the front made me feel that I probably can take my first win in Vet B in a future race.

Well thats my 7th race, with a 7th in Vet B. I'm pretty pleased with that.

Exercise, um.. race about 35k, ride there and back say 25k thats 60k/37.5m

stepto180
03-10-2007, 09:11 PM
lol that girl had her eye on you just waiting for the right oppotunity


awesome race!!!!!! good luck in the future with more races

mikesbytes
03-11-2007, 03:30 AM
Thanks for dropping by Step. You should post your Athletic results. I use to be a runner, mainly cross country, wasn't so good on the track, although I did win the Auckland NZ, 1500mtrs in my age group when I was a teenager once.

Planning to do my 8th race next sunday, its being raced on Eastern Creek which is one of the Motor Car/Bike race tracks so all the petrol heads can have a laugh at my lap times on the pushie.

Sunday 11th March Continued

Trench Digging. It was hot, too hot to dig trenches, but I had 3/4mtr to do at one end that was in the shade, so the strategy was to do that bit and do the rest later in the day when it cooled down. Well by the time I'd done the 3/4mtr I was completed rooted and decided to bail, got the lawn mower out and started mowing the lawns, about an hour later after having to repair the mower they were done.

It was time for nutrition, so drove down to the local pizza shop and ordered. While waiting I went for a walk around the local shops and really felt the small hill I was walking up. Drove home ate Pizza still hungry, so made 2 toast with a very thick layer of PB, ate that and then had large portion of ice cream and I'm still hungry.

NFI what I'm going to do in the gym tomorrow morning, my whole body hurts, at the moment its looking like chest and shoulders (an odd combination). Will stuff more calories into the body tonight and see whats working tomorrow morning. And I've got to save some energy for the Yoga bunnies at lunchtime. That reminds me, Monday night is Velodrome training night... more food Mike more food......food

Stumprrp
03-11-2007, 08:20 AM
digging treches and eatin pizza, your my kinda guy!

mikesbytes
03-11-2007, 05:26 PM
Hi Stumprrp, Yeh Pizza, needed the calories after a weekends digging.

Monday 12th March 2007

On the ride in going up a hill, I was passed by another rider like I was standing still. It was a wakeup call, I wasn't going forward, I started to work and was about 75mtrs behind at the base of the next hill, I grinded away and then I realised I was catching him, perhaps he had run out of steam? As we approached the top of the hill I had pulled back to be 5mtrs behind. The old donkey with the carrot trick to get you moving. 15k/9.5m

Gym: Walker st 7.00am - 8.05am

Chest
Flat Bench 60kg/132lbs*10*1 80kg/176lbs*10*1
Decline Bench 60kg/132lbs*10*1 80kg/176lbs*8*1
Incline Bench 60kg/132lbs*10*2
Pullovers single dumpbell 35kg/77lbs*10*1 42.5kg/93.5lbs*8*1

All of the incline benches were being used by people doing flat stuff, while the flat benches wern't being used, so I had swithced from dumpbells to barbell for the inclined, as there is dedicated incline benches for barbell.

Starting to get frustrated with Flat bench, not enough improvement to break mandatory imposed limite of 80kg/176lbs. Got to think laterally, perhaps I should focus on some tricep work while I'm waiting for improvements in my shoulder.

Shoulder Injury exercises Right arm only supersetted with Chest and Back
5.7kg/12.5lbs*10*3
- Ly down on left side accross body then forward raise
- Side raises
10kg/22lbs*10*3
- Ly on back forwards rotations
- Ly on front backwards rotations
Static holds 5.7kg/12.5lbs
- Foward 10seconds*3
- Sidways 20seconds*1

Weights are slowely going up for shoulder injury exercises, probaby should start doing something different, perhaps some cable work.

Had a few minutes up my sleeve so decided to do a bit of back
Bent over pullups wide grip 60kg/132lbs*10*1
Bent over pullups narror grip 80kkg/176lbs*6*1 struggled
Romanian DL 100kg/220lbs*8*1 easy, if my hands could of held it.
SL DL standing on box, toes toching bar 140kg/308lbs easy 150kg/330lbs fail due to hand grip
SL DL 150kg/330lbs fail due to hand grip 150kg/330lbs with right hand wrapped, got it up but didn't lock out properly
There ya go strong back wimpy hands.

mikesbytes
03-11-2007, 06:41 PM
Last Sundays race, I don't think my shoulders help me with aerodynamics

Click on the picture for a bigger one

http://farm1.static.flickr.com/180/418172111_a7e179fa48_m.jpg (http://farm1.static.flickr.com/180/418172111_bba62d65f1_o.jpg)

The bloke who takes these pictures sells them for a living, but he only sells hard copies, I'd be happy to pay for a quality soft copy, but hes not into that market.

mikesbytes
03-12-2007, 05:31 AM
Monday 12th March continued

Lunctime
Gym: Elizabeth Plaza Class: Pilaties 12.15pm Instructor: Elsie
Suffered cramps in my hamstrings and once in my calfs. Abs worked hard, other strength work too easy

Afterwork
Rode down to Canterbury (Tempe) Velodrome, couldn't push particully well into the headwind 15k/9.5 Just as I arrive it starts raining, I decide to stay for the roller session. We do 10 20second sprint intervals with 2minutes rolling inbetween. I'm dead, the kids leave and the adults are left to do a second set of 10 20second sprint intervals with 2minutes rolling inbetween. I'm double dead. I do a bunch of stretches, put my track bike away, jump on my road bike 5k/3.5m and arrive home at 9.30pm, eat dinner at 10pm, do my forum post and I'll pack my bag for tomorrow morning. Monday can be a long day.

mikesbytes
03-12-2007, 04:38 PM
Tuesday 13th March 2007

First corner out from home and the rear wheel goes sliding accross the road, I have the bike completely locked and I'm thinking "I'm going to high side" but manage to regain control, I look back at the road, there were some wet patches but I had rode around them, can't see any oil, so I pull up and the rear tyre is 3/4 flat. That makes 6 flat tyres this year. 15k/9.5m

Gym: Walker st 7.20am - 8.10am

Shoulders
Military Press 45kg/99lbs*10*1 45kg/99lbs*9*1 45kg/99lbs*8*1
Front raises 20kg/44lbs*10*3
Pull up to chest close grip 45kg/99lbs*10*1 45kg/99lbs*9*1 45kg/99lbs*8*1
Side raises dumpbells 12.5kg/27.5lbs*10*3

Biceps
Seated curls 30kg/66lbs*10*1 35kg/77lbs*10*2
Lent over dumpbell curls 15kg/33lbs*10*3 each arm
Cable curls 50kg/110lbs*10*3 on the machine where I don't beleive the weight (subtract an unknown amount of weight)

mikesbytes
03-13-2007, 03:37 AM
Tuesday 13th March 2007 continued
Lunchtime
Gym: Walker st Class: Yoga Instructor: Clare H (Flexi Gal) http://farm1.static.flickr.com/168/422972422_20cf05d56b_s.jpg
I worked hard. My hamstrings and my calfs were on the verge of cramping a couple of times, must of still being rooted from the interval training last night. Lunge_Chick_2 was in the class, I realise why she can push so much weight, cos shes really big, shes tall, very muscular and carrys a reasonable amount of fat, in proportion with with her body size, a bit like a female weight lifter I guess.

After Work
Ride home was slow, I hadn't fixed my slow leak and had to depend on a bit of pumping, but I bent the valve so didn't fully inflate it, there was just enough air to get me home. Rode the first half with Mountain Gal, who hadn't pike cos of the wet weather this morning, but her car was in for a service so she would of had to ride her bike or motobike anyway. 15k/9.5m

stepto180
03-13-2007, 10:30 AM
I like how you have made up names for everybody...me and my sister do that at the gym to

but im just warning you somtimes I have no clue what you are saying...maybe its just slang I dont understand??

mikesbytes
03-13-2007, 04:38 PM
I like how you have made up names for everybody...me and my sister do that at the gym to

but im just warning you somtimes I have no clue what you are saying...maybe its just slang I dont understand??

Aussies and Kiwis have an advantage that we get US TV, but I guess that there's less Australasian (AU & NZ I can't spell can I) TV stuff heading north.

Macquaire Dictionary of Australian Slang (http://www.macquariedictionary.com.au/anonymous@FFC2611697/-/p/dict/slang.html?)

Australian Slang on Kola Net (http://www.koalanet.com.au/australian-slang.html)

Well I'm gunna bail now.

See if you can figure out what a dunnga is. I've give you a clue its New Zealand slang. In Australia they have hoons.

mikesbytes
03-13-2007, 10:15 PM
Wednesday 14th March 2007

Ride in OK apart from some turkey who decided to drive his tin top up a one way street in the wrong direction and scared the s*** out of me. I rode in without a spare tube, I always was a risk taker. 15k/9.5m Picked up some spare tubes from the Local Bike Shop (LBS).

Gym: Walker st 7.20am - 8.10am

Legs
Explosvie AFT squats 60kg/132lbs*10individuals. Got down really really low
Normal squats 80kg/176lbs*10*1 really sucked at squats today
Calf raisers 140kg/308lbs*10*1 170kg/374lbs*10*1 190kg/418lbs*10*1
Quads on some sort of machine 50kg/110lbs*10*3

Back - just tried out rack pulls, used a platform to make the lower.
140kg/380lbs*6*1 160kg/352lbs*1*1 170kg/374lbs*0*1 fail, hand slipped off.

Triceps
Bench press style rows 50kg/110lbs*10*1 60kg/132lbs*6*3
Pulldowns 40kg/88lbs*10*3
Seated dumpbell behind head 17.5kg/38.5lbs*10*1 25kg/55lbs*10*2

Lunchtime
Gym: Elizabeth plaza Class: Yoga 1.05pm Instructor: Sarah (nickname TBD)
Suffered cramps in my legs, in particular the hamstrings

stepto180
03-13-2007, 11:44 PM
Aussies and Kiwis have an advantage that we get US TV, but I guess that there's less Australasian (AU & NZ I can't spell can I) TV stuff heading north.

Macquaire Dictionary of Australian Slang (http://www.macquariedictionary.com.au/anonymous@FFC2611697/-/p/dict/slang.html?)

Australian Slang on Kola Net (http://www.koalanet.com.au/australian-slang.html)

Well I'm gunna bail now.

See if you can figure out what a dunnga is. I've give you a clue its New Zealand slang. In Australia they have hoons.

lol I feel like you gave me homework ...but ok I got 2 answers holigan and or pimp??

mikesbytes
03-14-2007, 12:26 AM
Not bad Step

Holigan is right for hoon, a hoon is a person who drives a car like they are on the race track. The car usually has an aerofoil on the rear, fancy wheels & tyres/tires, a noisy exaust pipe, a big stereo system, often turned up so loud that you can hear it cleary within your own car despite your windows being fully up. Not all Holigans are hoons. You wouldn't want your sis to get in one of these hoon cars.

Dunnga: You had no chance with this New Zealand one. Many Australians don't know this one either. A Dunnga is an old crappy car that could die at any moment. The kind that are diven at 40mph in a 55mph zone cos the owner doesn't trust it enough to do 55 in it. You wouldn't want your sis to get in one of these dunnga cars.

mikesbytes
03-14-2007, 04:59 AM
http://www.poemhunter.com/i/lyrics/singers/54/2454_k_8287.jpg We are on a mission for God.

http://www.theage.com.au/ffximage/2005/10/03/dukes_of_hazzard_thumb_050928040746005_narrowweb__50x50.jpg Don't worry Uncle Mike, the boys will get you there on time http://www.xboxworld.nl/images/objectimages/avatar/game_779.jpg Uncle Mike have you been working out?

Thanks Daisy, check my training log above. The boys won't be able to beat Sydney CBD grid lock, so I'll have to use my pushie.

6pm, pack up, manager comes over, "are you going Michael?" "I'm want to get to a shop that closes at 6.30pm, if you want to talk to me, I'll go to the shop another night" short conversation, changing, dam forgot cycling top, I'll have to wear the smelly singlet I was doing weights in this morning. 6.10pm on bike, ride like a NY bike courier. 6.20pm I all the way into the city and exiting the other side, this is an incredibly fast trip [kids do not try this at home] and what do you know, the bridge is open to let something thru.

http://static.flickr.com/91/251143204_a6458d4542_m.jpg This bridge to be exact.

I've got 10 minutes, I chuck a uiee (u turn) and head back into the city and try to go around Sydneys Darling Harbour. Start striking red lights.

My lane disappears, I'm going to loose a light sync waiting for the cars, but suddenly a motorcyle rider pushes to the front of the cars.

http://farm1.static.flickr.com/134/400146723_feba6acd18_t.jpg Its not Tara Rinne, the greatest female motorcycle racer ever, but its still an opportunity, I tell the bloke that I'm on a mission and ask the dude to hold the traffic so I can grab the lane before the cars, I also need to go accross 3 lanes of traffic. I push hard and get a break on the cars, the biker rides shotgun for me and I get accross 3 lanes of traffic. I push hard, but to no avail, the shop is closed. Dejected, I ride home, using a different route to normal. 16k/10m mainly hammered.

http://www.cephasministry.com/dali_lama.jpg Michael, find your soul and you will become one with your bike

http://www.theage.com.au/ffximage/2005/10/03/dukes_of_hazzard_thumb_050928040746005_narrowweb__50x50.jpg Next time let the boys give you a ride.

http://farm1.static.flickr.com/150/420955251_b61f579591_t.jpg Sissy riding Mike

http://farm1.static.flickr.com/126/420955258_feeb0d12bc_t.jpg Michael B Cool, there are things that you learn.

http://www.poemhunter.com/i/lyrics/singers/54/2454_k_8287.jpg Did you complete the mission?

click photo of mountain gal =>http://farm1.static.flickr.com/154/420941768_01dbc18b98_s.jpg (http://farm1.static.flickr.com/154/420941768_ad42e1d200_o.jpg)Mike did you eat all the food again? No I only ate this today;
Breakfast
Large serving of rolled oats, with milk mixed in with 2 large spoons of protein powder, topped with a banana, 2 kiwi fruit and a large portion of natural yoghurt (low sugar version).
2 toast with marg and vegemite
2 toast with marg and a large portion of peanut butter
1 coffee double strength
Water

Morning Tea
2 toast with 3 large slices of reduced fat hard cheese
2 coffees double strength (or was it 3)
Water

Lunch
2 toast with 3 large slices of reduced fat hard cheese (sound familiar)
1 coffee double strength
Water

Afternoon Tea
around 300gms of cottage cheese (full fat)
1 coffee
Water

Dinner
Brest chicken in an Indian source on basanti rice with salad including grated cheese
2 large slices of chocolate cake (there was only 2 left)

Supper
1 yoghurt
2 toast with peanut butter
Water

mikesbytes
03-14-2007, 04:28 PM
Thursday 15th March 2007

Cycle in 15k/9.5m
Gym: Elizabeth Plaza Class: Pump 7am Instructor: Effie (Pigtails) http://farm1.static.flickr.com/188/422757578_63c6a09c51_m.jpg

Warmup 15kg/33lbs
Swats 40kg/99lbs easy
Bench 30kg/66lbs ok
Back 32.5kg/71.5lbs wrists hurt a bit
Triceps 20kg/44lbs They hurt, probably because I did triceps yesterday
Lunges 40kg/88lbs easy to ok
Hover 10kg/22lbs for around a minute with leg rasies easy
Abs ok
Hover (again) 10kg/22lbs for around a minute with leg rasies. Getting closer to the limit, but could of done another minute.

After pump I did wrists
Wrist curls 30kg/66lbs*10*3
Reverse Wrist curls 10kg/22lbs*10*3

mikesbytes
03-14-2007, 09:36 PM
Lunchtime
Gym: Elizabeth Plaza Class: Yoga 12.15pm Instructor: Sarah (nickname TBD) http://farm1.static.flickr.com/148/422972431_6ee1106bd7_s.jpg
Lucky for me there was Steve Baby and Rocket Caroline there to, so it didn't mater what direction I looked, I had an expert to look at.
Drenched in sweat, legs hurt. Who said yoga was easy (not me).

mikesbytes
03-15-2007, 03:20 AM
http://farm1.static.flickr.com/165/421896549_488b94daed_t.jpg OK Mike this is a very important mission, it must be completed by 6.30pm.
To assist you I'm assigning 99 & 86 to assist you http://farm1.static.flickr.com/128/421896558_44d6f60219_t.jpg Now where are they?
http://farm1.static.flickr.com/177/421896553_a4d4a52c5e_t.jpg Here we are, so Cheif you didn't recognise us with our disgusies on. Is Mike ready to go?

OK, I'm disguised as a cyclist. Max, 99 where are you? http://farm1.static.flickr.com/147/421896559_9bc3d53723_t.jpg I'm afraid we're a bit tied up, you have to go ahead, take the secret Giant OC2.

6pm, Mike leaves a secret location, cleaverly disguised as an office block. 6.15pm Mike arrives at the destination, with a layer of personal moisture, but theres a problem.

Ring Ring, Mike here, Max there are 7 secret agents in front of me, what shall I do? http://farm1.static.flickr.com/153/421896554_5c3fc6556a_t.jpg Mike stay low and wait behind until the other agents have left.

After 25 Minutes Mike completes the mission and returns to the secret overnight base, carfully disquised as a suburban house. http://farm1.static.flickr.com/165/421896549_488b94daed_t.jpg Well done Mike.

http://farm1.static.flickr.com/184/421896547_42c8047dff_t.jpg Mike your so buff, I want to have your baby.

I'm sorry 99, but Mike doesn't actually exist, hes a figment of your imagination, caused by excess protein consumption http://farm1.static.flickr.com/165/421896549_488b94daed_t.jpg

Home via secret location - 16k/10m half hammered, half crused

mikesbytes
03-15-2007, 04:28 PM
Friday 16th Mar 07

2 hours of carido

Cycle in 15k/9.5m Arrived early had to wait for the gym to open.
Gym: Elizabeth Plaza Class: Pump (carido using wieghts) 6.10am Instructor: Melinda (atomic blonde) http://farm1.static.flickr.com/129/422942670_f3431676c8_t.jpg
Atomic looked flusted, think she was feeling a bit stressed at being late. As usual she worked hard in the class. She had on a fitness mini skirt and a black & red bodypump top.
Warmup 15kg/33lbs
Squats 47.5kg/104.5lbs ok
Bench 30kg/66lbs ok
Back 32.5kg/71.5lbs ok except my wrists hurt
Triceps 20kg/44lbs bar struggled a bit, sucked at tricep pushups at the end
Lunges 40kg/88lbs on step easy
Shoulders 5kg/11lbs plates used as dumpbells and 15kg/33lbs bar ok
Gym: Elizabeth Plaza Class: Body attack 7am Instructor: Melinda (atomic blonde)http://farm1.static.flickr.com/131/422942672_8d2c0bc433_t.jpg
I didn't suck as much as the last 2 weeks, still a long way to go. Took some low impact options.
Told Melinda her nick name for my training log and I got a smile of approval, thats an Atomic smile.

mikesbytes
03-15-2007, 10:46 PM
Friday 9th March 2007 Continued

Lunchtime
Gym: Walker st Class: Body Balance (yoga) 1pm Instuctor: Effie (pigtails) http://farm1.static.flickr.com/172/422757558_ec01dfebd6_s.jpg
Effie had a white top on and tights. Lunge_Chick_2 was present booo hisss...
Sucked at balance as usual. A bit tight, but loosened up as the session went on. Abs was good.

mikesbytes
03-16-2007, 02:44 AM
http://farm1.static.flickr.com/151/422890766_5178043ce1_t.jpg (http://farm1.static.flickr.com/151/422890766_6c5016d5ba_o.jpg) Your not planning on commiting any traffic offences on the way home boy !.
No sir mr Dredd.
Thats Judge Dredd to you boy ! Wanna see how tuff I am, then click on my picture.

Friday 16th March 2007 Continued

Bike ride home 15k/9.5m

mikesbytes
03-17-2007, 05:34 AM
Satilite image of my house prior to the commencement of trench digging.
http://farm1.static.flickr.com/165/423838375_ec93f47a50_o.jpg
A team of exeperts is currently working on hacking into military computer systems in order to move a spy satilite in order to take a photo with the trench in place, proving that just like the great wall of china, that mikes trench can be seen from space.

Saturday 17th March 2007

Trench Digging 1.5 metres (due to time constraints).

mikesbytes
03-17-2007, 06:42 PM
Sunday 18th March 2007

Club ride to Waterfall and return 85k/53m all up. Got my 7th flat of the year, just as we were about to get into the fast section, so I was doing around 55kph and I'm signaling to let over to the left and this other rider is telling me to hold my line, eventually he realised I had a mechanical and let me thru. Performance was down a little.

stepto180
03-17-2007, 08:32 PM
why have you gotten so many flats?? its only a few months into the year and already 7??

mikesbytes
03-17-2007, 11:34 PM
why have you gotten so many flats?? its only a few months into the year and already 7??

Don't know, 2 different wheels, 4 different tyres, 3 different brands of tyres and 7 flats in around 3,000k/1,875m. Average should of been 1 1/2 flats for that distance. Last year I got 6 flats for 12,000k/7,500m which is bang on the expected average for racing cyclists.

I won't be buying any lottery tickets, I don't feel lucky.

mikesbytes
03-19-2007, 05:31 AM
Monday 19th March 2007 A forgetful day.

Ride in 15k/9.5m, see hardly anyone on the road.

Gym: Walker st 7.00am - 8.00am

Chest
Flat Bench 60kg/132lbs*10*1 80kg/176lbs*10*1
Decline Bench 60kg/132lbs*10*1 80kg/176lbs*8*1
Incline Dumpbells 27.5kg/60.5lbs*10*1 30kg/66lbs*10*1
Pullovers single dumpbell 42.5kg/93.5lbs*10*1 47.5kg/104.5lbs*5*1

Chest went a little better this week

Biceps
Curls 45kg/99lbs*10*2 45kg/99lbs*9*1
Bent over dumpbell curls 15kg/33lbs*10*3*each hand individually

Theres a lack of kiddie dumpbells, this often happens when theres these females who do a set of pullovers with a 5kg weight and then spend the next 5 minutes watching the Men do their exercises, but they are not around, the kiddie dumpbells have vanished, eventually I find some to do my shoulder injury exercises with.

Shoulder Injury exercises Right arm only supersetted with Chest and Biceps
6.8kg/15lbs*10*3
- Ly down on left side accross body then forward raise
- Side raises
- Ly on raised angly side raises on under side
10kg/22lbs*10*3
- Ly on back forwards rotations
- Ly on front backwards rotations
Static holds 6.8kg/15lbs
- Foward 10seconds*3
A set of Military press 40kg/88lbs*10*1 just to finish it off

Get dressed and discover I forgot my belt, lucky I keep spare business stuff at work, even if the style police would arrest me for wearing it.

Lunctime
Gym: Elizabeth Plaza Class: Pilaties 12.15pm Instructor: Elsie
I've forgotten my undies, dam, I wear the work ones.
Abs worked really hard. Other strength work too easy. Bad form on one exercise due to shoulder injury, aftewards I told the Elsie not to give me any compensation for my shoulder, I have to do it correctly.

Have to go "native" under my work clothes for the arvo, at least I couldn't get a dose of VPL.

Afterwork
Rode down to Canterbury (Tempe) Velodrome, my body feels good, I get faster and faster, towards the and I'm almost on fire 15k/9.5 Just as I arrive it starts raining, just like last week.

http://farm1.static.flickr.com/151/422890766_5178043ce1_t.jpg (http://farm1.static.flickr.com/151/422890766_6c5016d5ba_o.jpg)
You wern't riding in the bus only lane were you boy!
No sir mr Dredd.
Thats Judge Dredd to you boy! Judge Jury and Executioner.
Riding is bus only lanes is unsafe, thats why we introduced the death penality, to make sure you don't do it again.

The roller session has already started, I get my track bike and start rolling, its really hard work, I realise that the tyres are half flat. Pump them up and its a bit easeier. We are doing some sort of heart rate interval, medium to slightly high effort riding for 5 minutes followed by an all out 20 second sprint. We do about 7 of these and then I go to stop to get off and loose my balance and I go crash, smack on the right hand side of my body, I immeaditely think about my injured shoulder, but its ok, the impact seemed to be shared by my ankle, knee, hand and elbow. I realise that I'm brused immeaditely do some stretches and get back on the bike to exercise before the brusing sets in, my right hand hurts, I'm thinking will I be able to do deadlifts in the morning, shall I bandage my hand. I finish the 8th and last interval, do more stretches, put my bike and the rollers away.

On the ride home, body doesn't feel to bad, its wet but I still put on a good pace. 5k/3m

Its past 10pm at night, I'm eating my dinner and typing this post, what will be in store for me tomorrow?

mikesbytes
03-19-2007, 04:40 PM
Tuesday 20th March 2007

Suffered cramps in the night 12.30am then 1am then 1.45am. Salt? Latic Acid? ???

Crusing in so not to push my battered body too much and some due on a mountain bike puts this monumental effort to overtake me on a hill and I'm thinking shall I be a meanie... yeah why not, so I pull up beside him and "gid'a mate" then proceed to ride along no hands while hes pushing really hard, I ride for about 3/4k no hands beside him and then we hit a small rise (not quite a hill) and he goes plummiting backwards, he was spent. 15k/9.5m

http://msn.mess.be/data/thumbnails/178/BartSimpson.png No hands ! cool dude.

Gym: Walker st 6.55am - 8.05am

Shoulders
Standing straight pullup rows 45kg/99lbs*10*3
Standing military press 45kg/99lbs*10*3
Side raises 12.5kg/27.5lbs*10*3
Forward raises 20kg/44lbs*10*3
Shoulder scrugs straight grip 110kg/242lbs*8*2 r-hand reverse grip 110kg/242lbs*8*1 130kg/286lbs*7*1 both-hand reverse grip 70kg/156lbs*20*1
Hand grip limitations in scrugs limited reps. Hand went fine after last nights fall.

Triceps
Bench press style rows 60kg/132lbs*6*3
Pulldowns 40kg/88lbs*10*3
Seated dumpbell behind head 25kg/55lbs*10*1 27.5kg/60.5lbs*10*1 30kg/66lbs*10*1

mikesbytes
03-19-2007, 08:33 PM
Tuesday 20th March 2007 Continued

Gym: Walker st Class: Yoga 12.10pm Instructor: Don't know (mystery woman) http://www.inquiry.uiuc.edu/gif/question.gif
Pigtails had the following class and didn't know who she was either.
NFI where Clair H (flexi gal) was
Sweated a lot, my brused elbow from yesterdays fall was a pain.

mikesbytes
03-20-2007, 03:09 AM
Tuesday 20th March 2007 continued

http://www.inquiry.uiuc.edu/gif/question.gif Who is Mistery woman? According to the web its "Zan". What female name abbreviates to Zan ?

Ride home with super heavy bag, as I found out today that I'm finishing up in my existing job this Friday, so I'm bringing my stuff home. Belted along the fast section, despite the heavy bag. 15k/9.5m

mikesbytes
03-21-2007, 06:15 PM
Wednesday 21st March 2007

Ride in 15k/9.5m

Gym: Walker st 7.15 - 8.10

Legs
AFT Explosive individual squats with knees into chest 60kg/132lbs*10*1
Squats 80kg/176lbs*10*1
Lunges 60kg/132lbs*10*1 80kg/176lbs*8*1
Hamstring machine 60kg/132lbs*10*3
Quads machine 60kg/132lbs*10*3
Calf raises smith machine 140kg/308lbs*10*1 180kg/396lbs*10*1 200kg/440lbs*10*1 220kg/484lbs*10*1

It took me a while to build up the guts to try 220kg/484lbs, mabyee thats too much weight for a cardio bunny, I'm thinking of doing a single leg at a time to reduce the maximum weight;
2 legs = 220kg bar + body weight 80kg = 300kg/660lbs
1 leg = half 2 leg total 150kg - body weight 80kg = 70kg/154lbs bar

Back
Bent over pullups wide grip 60kg/132lbs*10*1 close grip 80kg/176lbs*8*1
Romanian deadlifts straight grip 100kg/220lbs*8*1 (hand grip problem) twist grip 120kg/264lbs*7*1 (hand grip problem)
Deadlift 140kg/380lbs*1*1
Morning Glory 40kg/88lbs*10*3

Lunchtime
Gym: Walker st 5.30pm - 6.15pm yes that was a really late lunch Class: Body Balance (yoga) Instructor: Sofia (Sista_2)
Sofia was pleased to see me, she hadn't seen me in ages. Told her the bad news that I'll be working in Melbourne for a month.
Worked hard, a bit crap at balance.

Home
Left work around 8.30pm and gunned it. 15k/9.5m

Went to bed at 12.45am and got up LATE! at 6.08am

mikesbytes
03-21-2007, 06:23 PM
Thursday 15th March 2007

Gunned it cycling in 15k/9.5m
Gym: Elizabeth Plaza Class: Pump 7am Instructor: Effie (Pigtails)

Warmup 20kg/44lbs missed half of warmup, so I upped the weight
Squats 40kg/99lbs easy
Bench 30kg/66lbs struggled, also I didn't have a proper platform as they were all used, so I put some plates under my mat.
Back 30kg/66lbs I'm feeling really tired by now, so I do a slightly lower weight
biceps 10kg/22lbs Now I'm feeling really dead, so I do kiddy weight for biceps to try to give me some recovery, but in the end I sit down of the floor in a pool of sweat in defeat, my cardio energy is gone.
Lunges 30kg/66lbs I know I'm wasted, so I drop lunge weight by 25% and admit defeat, with the light weight I manage to recover but in fast dynamic lunges at the end (no bar), my leg slips on some of my sweat and I bang my knee on the ground which feels sore at the moment.
Hover 10kg/22lbs for around a minute with leg rasies ok
Abs 5kg ok
Hover (again) 10kg/22lbs for around a minute with leg rasies. Getting closer to the limit.

My flight with cardio death is over. What I did is less than normal, but this time I'm wasted.

mikesbytes
03-21-2007, 09:47 PM
Thursday 22nd March 2007 Continued

Lunchtime
Gym: Elizabeth Plaza Class: Yoga Instructor: Sarah
I'm still suffering from cardio death this morning, but my strength is just fine. Thanked Sarah and Elise (who was doing the next class) for their instruction, as tomorrow is my last day in this job.

mikesbytes
03-22-2007, 02:35 AM
Thursday 22nd March 2007 Continued

With the words "cardio death" in my mind, I crused home on the pushie at an easy pace, but I couldn't resist the temptation to gun it just a little on the fast section. 15k/9.5m

Does anyone do overhead bar holds for say 60 seconds to increase hand strength?

mikesbytes
03-22-2007, 05:29 AM
http://pussy.galore.co.za/wp-content/uploads/2006/08/Man.jpg

As you can see the carido bunnies have no chance of separting man and machine

mikesbytes
03-22-2007, 04:43 PM
Friday 23rd Mar 2007

2 hours of carido

Cycle in 15k/9.5m

Gym: Elizabeth Plaza Class: Pump (carido using wieghts) 6.10am Instructor: Melinda (atomic blonde)
Atomic had a funny voice, like she was loosing it, I assumed that it was occupational hazzard, too much talking, but shes down with a bug. As she said afterwards its not atomic blonde today, just blonde. Told her my nickname "Action Man" given to me in 2000 because of a jumper I wore in 2000 that made me look like the Action Man figures.

Warmup 15kg/33lbs
Squats 47.5kg/104.5lbs ok, but back a little sore
Bench 30kg/66lbs ok
Back 30kg/66lbs ok
Biceps 12.5kg/27.5lbs ok
Triceps 20kg/44lbs bar struggled a bit, sucked at tricep pushups at the end
Lunges 40kg/88lbs easy

http://farm1.static.flickr.com/151/422890766_5178043ce1_m.jpg (http://farm1.static.flickr.com/151/422890766_6c5016d5ba_o.jpg)
have you been bending pump bars boy
no sir mr Dredd
Thats Judge Dredd to you boy, Judge Jury and Executioner
Gym equipment needs to be kept in perfect conidtion, thats why we introduced the death penality for damaging it.


Gym: Elizabeth Plaza Class: Body attack 7am Instructor: Melinda (atomic blonde)
Improving Took some low impact options when jumping was required

Afterwards I wanted to try out a wrist exercise
Standing static holds 120kg/264lbs * 30 seconds * 3
Just managed to do it.

mikesbytes
03-23-2007, 02:07 AM
Friday 23rd March 2007 continued

Lunchtime
A first for this year - I went to lunch at the Thai restraunt down stairs.

After Work
http://farm1.static.flickr.com/146/430847144_a772359c4a_m.jpg (http://farm1.static.flickr.com/146/430847144_c45a234b92_o.jpg)
Nah, wasn't quite of fire on my bike ride home, but there was a strong tail wind and I gunned it a little on the fast section, which was really fast due to the strong tail wind 15k/9.5m

mikesbytes
03-23-2007, 04:52 PM
Saturday 24th March 2007

Lying in bed, shall or shall I not? Ahh... I go for a recovery ride, so I'm cruising along nice and slow and Simon a track rider from my club turns up with a bloke I recognise but from where, turns out that its the bloke who works in the local video store, so we cruse along nice and slow and eventually end up in Centennial park, which is Sydney's equivalent of Central Park in NY. We end up with a group from my club who are out on a slow ride with some kids and beginners.

Anyway we decide to take a detour and go up a hill, Simon has been making jokes about being pulled up the hill, so I tell him to grab my left arm, so he does and I give him a tow up the hill, kinda had to brace my body against the handle bars to triangulate everything. Simon was saying overtake overtake, so I put more effort into it and overtook some riders while towing him up the hill - hard work. Cruised for the rest of the ride. Distance ? I stick it in when I know, its kind of irreverent anyway.

Edit: About 30k/19m but kind of irrellevent

mikesbytes
03-24-2007, 07:37 PM
Sunday 25th March 2007

Club ride to Waterfall and return 85k/53m all up.

1. Chain comes off just before the sprint, we had been riding so well, most of the riders were spent by the time we got to the turnaround, after riding 40k into a head wind, we ended up dropping the others, so there were 3 riders (including me) from my club and 3 riders from another club, oh well thats 2 weeks in a row I've had to drop out just before the sprint, as last week I got a flat.

2. Got 2 flat tyres on the way back, the first one was a slow leak and the second one was a split tube, that make it a wopping total of 9 flat tyres this year. An average of one every 10 days.

3. More importantly, the knee I banged with I slipped doing dynamic lunges on Thursday was hurting, hoping its just brusing.

Legs feel tired, I need more strength in the quads.

mikesbytes
03-25-2007, 12:28 AM
Cycling is dangerous you know, here's the video evidence

Cycling is Dangerous - the video (http://www.youtube.com/watch?v=pX6MtWRGW3M)

mmm... the YouTube link doesn't seem to work;
http://www.youtube.com/watch?v=pX6MtWRGW3M

mikesbytes
03-25-2007, 05:15 PM
Monday 26th March 2007

Ride in 15kg/9.5m

Gym: Walker st 6.30am - 7.40am (first day with no daylight savings, hence the early start)

Chest
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) 60kg/132lbs*10*1 80kg/176lbs*10*1
Barbell Decline Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBDeclineBenchPress.html) 60kg/132lbs*10*1 80kg/176lbs*10*1
Barbell Incline Bench Press (http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html) 60kg/132lbs*10*1 70kg/154lbs*10*1
Dumbbell Pullover (http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html)40kg/88lbs*10*2
Dumbbell Fly (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html) 10kg/22lbs*10*3 slow controlled

Happy with Chest today, slight improvement

Biceps
Cable Curls (http://www.exrx.net/WeightExercises/Biceps/CBCurl.html)45kg/99lbs*10*1 55kg/121lbs*10*2
Dumbell Curl (http://www.exrx.net/WeightExercises/Biceps/DBCurl.html) 15kg/33lbs*10*3
Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html)25kg/55lbs*10*1 30kg/66lbs*10*2 (but done hammer style)
Dumbell Concentration Curl (http://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl.html)15kg/33lbs*10*3

Shoulder injury exercises Right arm only supersetted with other exercises
Dumbbell Lying One Arm Lateral Raise (But lying on bench for longer range of movement) (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLyingLateralRaise.html)6.8kg/15lbs*10*3
Dumbell One Arm Side Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBOneArmLateralRaise.html)6.8kg/15lbs*10*3
Ly on raised angle side raises on under side 6.8kg/15lbs*10*3
Dumbell One Arm Lateral Raise (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBOneArmRearLateralRaise.html)6.8kg/15lbs*10*3
Dumbell External Rotation Forward (but lying on back) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3
Dumbell External Rotation Backwards (but lying on back and backwards) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3
Dumbell Front Raise (but held static) (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html)held static for 10seconds*3
Dumbell One Arm Side Raise (but held static) (http://www.exrx.net/WeightExercises/DeltoidLateral/DBOneArmLateralRaise.html) 6.8kg/15lbs with wrist rotaton 10seconds*3
One Arm sideways pushup, body weight only
Barbell Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html) 50kg/110lbs*5*1 to finish off the injury exercises

mikesbytes
03-26-2007, 05:49 PM
Monday 26th March 2007 Continued

Lunctime
Gym: Elizabeth Plaza Class: Pilaties 12.15pm Instructor: Elsie
Abs workout put me on the limit.


Afterwork
Rode down to Canterbury (Tempe) Velodrome, my body feels good, I get faster and faster, towards the and I'm almost on fire 15k/9.5 Just as I arrive it starts raining, just like last week.

http://farm1.static.flickr.com/151/422890766_5178043ce1_t.jpg (http://farm1.static.flickr.com/151/422890766_6c5016d5ba_o.jpg)
You wern't riding in the bus only lane again were you boy!
No sir mr Dredd.
Thats Judge Dredd to you boy! Judge Jury and Executioner.
Riding is bus only lanes is unsafe, thats why we introduced the death penality, to make sure you don't do it again.

At last the track was open after weeks of it raining on Monday Nights. There wern't very many there last night. My legs cramped up first time I put them under any pressure, so I stopped and did some stretching and went out again, spent a little time on the motorpace and then went and did some standing 200mtr sprints, I tried a few different techniques but didn't seem to find my way around the track any quicker;
18.14
18.07
18.24
18.30
A bit disappointed that I didn't break in the 17s bracket.
Followed this up by some leadouts, did better than normal, about halfway in the group.
Distance wise probably about 15k/9.5m

Rode home 5k/3m.

Suffered bad cramps in my legs near my knees in the quads + other muscles during the night.

mikesbytes
03-26-2007, 05:55 PM
Tuesday 27th March 2007

Bike ride in 15k/9.5 took it easy

Gym: Walker st 7.05am - 8.05am

Shoulders
Barbell Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html) 40kg/99lbs*10*1 50kg/110lbs*6*2
Barbell Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) 50kg/110lbs*8*1
Dumbell Lateral Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) 12.5kg/27.5lbs*10*1 15kg/33lbs*10*2
Barbell Front Raise (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBFrontRaise.html) 20kg/44lbs*10*3


Had problems with my injured shoulder on some exercises putting my body out of alignment so need to keep a check on it and keep it straight.

Triceps
Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 60kg/132lbs*6*3
Cable Pushdown (http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html) 40kg/88lbs*10*3
Barbell Lying Triceps Extension "Skull Crusher" (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html) 30kg/66lbs*10*3

mikesbytes
03-26-2007, 09:51 PM
Tuesday 27th March 2007 Continued

Lunchtime
Gym: Walker st Class: Yoga 12.10pm Instructor: Clair H (Flexi Gal)
Did the class easy, don't know why. No cramp problems either.
Flexibility improving, this will help me get into a more aerodynamic position on the bike eventually. More importantly it helping with the injurys and as they improve, I'll be able to focus on more lifting.
Pigtails had the following class and was amused to see me after I told her I'd be in Melbourne.

After work
Rode home took it semi easy 15k/9.5m

mikesbytes
03-27-2007, 06:03 PM
Wednesday 28th March 2007

Ride in 15k/9.5m A bit cold at first, will need cold weather gear soon.

Gym: Walker st 6.15am - 7.45am

Back
Barbell Bent Over Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) 60kg/132lbs*10*1 80kg/176lbs*10*2
Romanian Deadlift 100kg/220lbs*8*1 120kg/264lbs*6*1 hand grip problems both sets
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Standing on box feet touching 120kg/264lbs*6*1 140kg/308lbs*1*1 normal 140kg/308lbs*1*1 150kg/330lbs*10*0 bar slipped from hand, bar no good, a large BB commented that he never used that bar.
Barbell Straight Leg Deadlift (http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html) stood on box to increase the range even thurther 60kg/132lbs*10*5 Last set I took the bar past my feet - hey I'm flexible, thanks to the yoga.
Cable Underhand Pulldown (http://www.exrx.net/WeightExercises/LatissimusDorsi/CBUnderhandPulldown.html)80kg/176lbs*10*1 arm was sore so I aborted.

Legs
Barbell Standing Leg Calf Raise (http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html) One leg 80kg/176lbs*10*1 Both legs 140kg/308lbs*10*1 180kg/396lbs*10*1
Barbell Full Squat (http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html) 45kg/99lbs*10*3
Barbell Full Squat (ATF) (http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html) normal 45kg/99lbs*10*1 explosive with military press 45kg/99lbs*10*1
Leaver Leg Extension (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html) 60kg/132lbs*10*1 70kg/154lbs*10*1 80kg/176lbs*10*1

Comments
I was really disappointed with legs, I just couldn't get a turn on the squat rack. In the end (when I tired), I decided to take a bar off the ground and just practice technique, hence the really low weight for squats. Mind you my technique was excellent.

To the contray I saw the most dangerous squats I have ever seen, the dude was lifting 180kg/396lbs and moving about 1-2 inches. Clearly he had no idea what he was doing and was at real risk of hurting himself if he failed.

mikesbytes
03-28-2007, 05:58 AM
Wednesday 28th March 2007 Continued

Gym: Elizabeth Plaza: Pilates 12.15pm Instructor: Lara (tomb raider)
Ouch, abs hurt after that. Got cramps in the hand-stings.

Gym: Elizabeth Plaza: Yoga 1.05pm Instructor: Zanstep (mystery woman) http://www.inquiry.uiuc.edu/gif/question.gif
Mystery made us do all of this hard stuff, like balancing on our hands, with one leg against that hand. It took a lot of strength. Doing down-dog she came over and leaned her body against mine to push me into position and in relaxation she got me to Ly different for the benefit of my shoulder injury.

After work, which was really late.
Gunned it on the pushie down to the velodrome and with the assistance of the wind plus a big effort by myself, I matched the car speed and followed a car for around 5k. Pretty much spent when I got to the velodrome, but I wasn't intending to ride, I just wanted to check out some parts on my track bike, which is stored at the velodrome and chat to some of the riders. Rode home with one of the riders. 20k/12.5m

mikesbytes
03-28-2007, 05:43 PM
Thursday 29th March 2007

With the end of daylight saving I'm waking up way too early and in the end I gave up and rode in 15k/9.5m

3/4 hour to kill, so I go pick up some food at the shops and iron my shirt.

Gym: Elizabeth Plaza Class: Pump 7am Instructor: Effie (Pigtails)

A little concerned about my right hand wrist flexors (http://www.exrx.net/Muscles/WristFlexors.html), which are sore, so decide to kill the weight for back.

Warmup 20kg/44lbs
Barbell Squat (http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html) 47.5kg/104.5lbs easy
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) 30kg/66lbs ok
Back 20kg/44lbs 30kg/66lbs super easy - switched between bars twice to rest my wrist flexors
Lunges 40kg/88lbs easy
Shoulders 5kg/11lbs plates 20kg/44lbs bar Miscalculated the bar weight and failed on the last set.
Abs 5kg ok

Pump is so much easier when you have a rest in the middle, in this case back.

mikesbytes
03-28-2007, 10:56 PM
Thursday 29th March Continued

Lunchtime
Gym: Elizabeth Plaza Class: Yoga 12.15pm Instructor: Heather
Survived ok. One leg static squats were hard work.

Gym: Elizabeth Plaza Class: Pilaties 1.05pm Instructor: Heather
Good core workout Abs, lower back, triceps, hover/plank.

mikesbytes
03-29-2007, 06:48 PM
Friday 30th Mar 2007

2 hours of carido

Cycle in 15k/9.5m

http://farm1.static.flickr.com/151/422890766_5178043ce1_m.jpg (http://farm1.static.flickr.com/151/422890766_6c5016d5ba_o.jpg)
have you bumping red lights boy
no sir mr Dredd
That's Judge Dredd to you boy, Judge Jury and Executioner
Bumping red lights is dangerous, you could get hurt, that's why we introduced the death penalty, to make sure you don't get hurt

Gym: Elizabeth Plaza Class: Pump (carido using weights) 6.10am Instructor: Melinda (atomic blonde)
Atomic was still crook, I felt sorry for her. I know I'm a protector, I'm a sucker for a damsel in distress. Told her that my right hand wrist flexors were stuffed, so I'd be doing kiddy weights in back.

Did a prewarm up with the squat bar 47.5kg/104.5lbs romaining DL's, Military Press, AFT squat
Warm up 20kg/44lbs
Squats 47.5kg/104.5lbs easy except the lumber region of the back was complaining
Bench 30kg/66lbs OK to hard
Back started with 30kg/66lbs and then switched to 20kg/44lbs to protect the wrist flexors super easy
Triceps 5kg/11lbs dumbbell kickbacks OK 20kg/44lbs skull crushers easy
Biceps 12.5kg/27.5lbs Atomic hassled me for using such a light weight, I said it was to have perfect form, its actually because I've usually got rooted biceps from the back track. Half way thru I switched to a 30kg/66lbs bar for a bit, as a joke to Atomic and then had to switch back when the style of standing bicep curls changed. Got a smile out of Atomic.
Lunges 40kg/88lbs easy

Gym: Elizabeth Plaza Class: Body attack 7am Instructor: Melinda (atomic blonde)
Knees gave me a spot of bother despite doing low impact

Afterwards I told Atomic that she looked much better during Attack, the Atomic had returned. Discussed a bit of pump technique and her pending holiday in Vietnam. During the classes she had been addressing me interchangeably between Michael and Action Man, so the conversation had drifted and she mentioned GI Joe so I asked her about Barbie [when she was a kid] and Barbie was definitely not married to Ken, Barbie wants GI Joe or Action Man. Now where I have hear the term "Action Man" before?

mikesbytes
03-29-2007, 10:50 PM
Friday 30th March 2007 Continued

Lunchtime
Gym: Walker st Class: Body Balance (yoga) 1pm Instuctor: Effie (pigtails) http://farm1.static.flickr.com/127/422757559_6365883a6f_s.jpg
Sweated a bit, not a hell of a lot. Better at balance this time. Felt really relaxed at the end.

Chatted with Kelly a lovely lady who, 2 years previously had an unfortunate meeting with a car when out cycle training for triathlon and had suffered whiplash, an injury she is still carrying. Kelly mentioned damage to her face, but I couldn't see any, the damage has luckily healed, she looked great. She did rather well in Balance, considering her injuries. Kelly's studying personal training, which will assist in understanding those injuries. While Kelly has suffered much greater injuries than me, it would seem that she is travelling down a similar path of discovery and correction.

On the way out, I bumped into Pigtails and told her that I'm unemployed next week (which is good news not bad news) and I'll go do a class with Shelly (eagle eyes). Interesting expressing on Pigtails face. Then I mentioned how entertaining Shelly is, "she beats up the girly girls", which brought a smile to Pigtails face.

Little John
03-29-2007, 11:43 PM
Barbie was definitely not married to Ken, Barbie wants GI Joe or Action Man.Go get her mate! :nod: http://i167.photobucket.com/albums/u126/my_photo_bucket_01/Barbie.jpg :nod:

mikesbytes
03-30-2007, 03:15 PM
Go get her mate! :nod: http://i167.photobucket.com/albums/u126/my_photo_bucket_01/Barbie.jpg :nod:

That adventure will have to wait until she returns from her adventure holiday.

Friday 30th March continued

Ride home 16k/10m. Slightly different route. Had a super heavy bag with things attached to the outside, such as a yoga mat and then I had a headwind to contend with, so it was Strike 1 - super heavy bag, Strike 2 - things sticking out in the wind, Strike 3 out - head wind. I had to ride up the hills as distinct from power over them. Could of done with some fast racer rider to sit behind and suck his wheel.....

mikesbytes
03-31-2007, 05:59 AM
http://tv.cream.org/specialreport/bringthemback/images/actionman.gif Atomic, your more than just a piece of plastic called Barbie to me http://i167.photobucket.com/albums/u126/my_photo_bucket_01/Barbie.jpg

Saturday 31st March

Exercise: Nothing (http://www.nothing.net/), yeh thats right a bit fat zero.

Diet: Pizza (http://www.crust.com.au/menu2.asp?store=DulwichHill&Submit=Go) and donuts (http://www.starstore.com/acatalog/Simpsons_Donuts-l.jpg).

mikesbytes
03-31-2007, 07:55 PM
Sunday 1st April 2007

http://farm1.static.flickr.com/168/441399283_0d0388295c_s.jpg (http://farm1.static.flickr.com/168/441399283_c65e12fccc_o.gif) Training Ride thru Royal National Park. Hard work, really hilly 95k/59m
Bench marked myself against Huw, a rider of similar hill climbing ability

Hill 1: Waterfall towards Gary beach 4.2k Huw was a long way in front of me but was getting tired, slowly I reeled him in an went past on the final steep part and pulled away. In the final section Huw was catching me, so I piled on the steam and maintained the gap. In the end I wasn't that far from the 2 "rabbits" expert lightweight hill climbers.

Hill X (the one we don't count): Was tired from Hill 1 so saved some energy, as did some of the others.

Hill 2: Flat Rock. I took off and left everyone behind except for #1 rabbit, who eventually took me, later on I spluged forward and briefly reclaimed the front, but knew that #1 rabbit would simply power past, which he did.

Hill 3: Audley Exit. The steepest of the 3 hills but not as long has hill 1. I was well down the pecking order with #1 rabbit, Huw, #2 rabbit and Mark in front of me. I found some rhythm and went past Mark and then #2 rabbit and eventually got up to Huw and went past. Huw started to fight and went past me again, I knew we were close to the top, so I went for the equivalent of a 1 rep max and powered past. Huw did not respond and I was victorious, I even considered an attack on #1 rabbit, but ran out of hill.

10th flat tyre of the year.... The puncture gods have been angered. I hit a solid object going down a hill at 65-70kph. One of the other rides said it was a broken bottle.

Blanche_Soprano
03-31-2007, 09:38 PM
http://pussy.galore.co.za/wp-content/uploads/2006/08/Man.jpg

As you can see the carido bunnies have no chance of separting man and machine

This picture sums up how I feel about my bike. I've probably spent more money in the past month trying to fix a squeak on my bike than I have on my own health. I'm glad that there are more people out there like me.

mikesbytes
04-01-2007, 04:41 AM
This picture sums up how I feel about my bike. I've probably spent more money in the past month trying to fix a squeak on my bike than I have on my own health. I'm glad that there are more people out there like me.

Thanks for dropping by Dawn. Squeaking sounds have a tendency to come from places other than where you think the sound is comming from;
- Cracked Frame
- Pedal
- Bottom Bracket
- Rear Wheel
- Seat Post
- Handlebar stem
- Forks
- Front Wheel
- Probably others I haven't thought about.

If its an alloy bike with a carbon seat post, I'd put good odds on it being that.

Good luck


Todays Diet;
2 Bananas (during ride)
Breakfast 1 at coffee shop 10.30am: Bacon and egg wrap with sweet chilli sauce, large coffee
Breakfast 2 at home11.30am: 2 poached eggs, 2 rason toast with butter, 2 regular coffees
Lunch at coffee shop 12.30pm: Bacon and egg roll with sweet chilli sauce, large coffee
Dinner at home 7pm: 1/2 a Portiguse chicken, hot chips (frys), 4 tin tan chocolate biscuits, 2 iced donuts, 1 bowl soya icecream.

mikesbytes
04-01-2007, 07:20 PM
Monday 2nd April 2007
=================================================================================
= Cycling
=================================================================================
10k/6m ride in
10k/6m ride home

Gym: Park st 7.00am - 8.45am
=================================================================================
= Convential Weigth Lifting
=================================================================================
Chest
Target: Pectoralis Sternal (http://www.exrx.net/Muscles/PectoralisSternal.html)
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)60kg/132lbs*10*1 80kg/176lbs*10*1
Dumbbell Pullover (http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html) 45kg/99lbs*6*1 45kg/99lbs*8*1
Target: Pectoralis Clavicular (http://www.exrx.net/Muscles/PectoralisClavicular.html)
Dumbbell Incline Bench Press (http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html)25kg/55lbs*10*1 30kg/66lbs*10*1

nope: Target: Pectoralis Minor (http://www.exrx.net/Muscles/PectoralisMinor.html), Target: Serratus Anterior (http://www.exrx.net/Muscles/SerratusAnterior.html)
Probably should of done Assisted Chest Dip (http://www.exrx.net/WeightExercises/PectoralSternal/AsChestDip.html) or Cable Standing Fly (http://www.exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html) instead of Dumbbell Pullover (http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html)

Back
Target: General Back (http://www.exrx.net/Lists/ExList/BackWt.html)
Barbell Bent Over Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) 60kg/132lbs*10*1 80kg/176lbs*7*1
Target: Erector Spina (http://www.exrx.net/Muscles/ErectorSpinae.html)
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Romanian style 100kg/220lbs*10*1 120kg/264lbs*7*1 usual hand grip problems
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) placed on ground for each rep 140kg/308lbs*5*1 160kg/330lbs*0*1 general failure, not just hand

nope: Target: Latissimus Dorsi (http://www.exrx.net/Muscles/LatissimusDorsi.html) and Teres Major (http://www.exrx.net/Muscles/TeresMajor.html) and Trapezius Lower Fibres (http://www.exrx.net/Muscles/TrapeziusLower.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html), Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html), Target: Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) and Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html), Target: Subscapulari (http://www.exrx.net/Muscles/Subscapularis.html), Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
Probably not as bad as it looks, as there's a lot of muscles used in DL's and Rows.

Legs
Target: Hamstrings (http://www.exrx.net/Muscles/Hamstrings.html)
Barbell Straight Leg Deadlift (http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html) off ground 60kg/132lbs*10*1 stood on box to increase the range even further 60kg/132lbs*10*2 bar touching my toes - hey I'm flexible, thanks to the yoga.
Not a leg day today, so I won't list what I didn't do. Legs tired from yesterdays bike ride and need to be saved for track training tonight.

Biceps
Target: Brachialis (http://www.exrx.net/Muscles/Brachialis.html)
Barbell Preacher Curl (http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html) 35kg/77lbs*10*1 40kg/88lbs*10*2
Target: Biceps Brachii (http://www.exrx.net/Muscles/BicepsBrachii.html)
Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html) 40kg/88lbs*10*1 30kg/66lbs*10*1 40kg/88lbs*8*1

Hands and Forearms
Umm...Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html), Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html), Target: Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html), Target: Pronators (http://people.eku.edu/byrds/LABPHOTO.htm), Target: Supinators (http://www.waynesburg.edu/depts/ccink/armpics/supinator.jpg)...don't know
Static holds 120kg/264lbs 20seconds, 15seconds, 13seconds. A bit pathetic.

=================================================================================
= Shoulder injury
=================================================================================
Shoulder injury exercises Right arm only supersetted with other exercises
Dumbbell Lying One Arm Lateral Raise (But lying on bench for longer range of movement) (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLyingLateralRaise.html) 7.5kg/16.5lbs*10*3
Dumbell One Arm Side Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBOneArmLateralRaise.html) 7.5kg/16.5lbs*10*3
Ly on raised angle side raises on under side 7.5kg/16.5lbs*10*3
Dumbell One Arm Lateral Raise (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBOneArmRearLateralRaise.html) 7.5kg/16.5lbs*10*3
Dumbell External Rotation Forward (but lying on back) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3
Dumbell External Rotation Backwards (but lying on back and backwards) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3

Weighed myself, my weights still going up, 80.5kg/177lbs, so much for loosing weight.

Blanche_Soprano
04-01-2007, 10:02 PM
Thanks for dropping by Dawn. Squeaking sounds have a tendency to come from places other than where you think the sound is comming from;
- Cracked Frame
- Pedal
- Bottom Bracket
- Rear Wheel
- Seat Post
- Handlebar stem
- Forks
- Front Wheel
- Probably others I haven't thought about.

If its an alloy bike with a carbon seat post, I'd put good odds on it being that.

Good luck


Todays Diet;
2 Bananas (during ride)
Breakfast 1 at coffee shop 10.30am: Bacon and egg wrap with sweet chilli sauce, large coffee
Breakfast 2 at home11.30am: 2 poached eggs, 2 rason toast with butter, 2 regular coffees
Lunch at coffee shop 12.30pm: Bacon and egg roll with sweet chilli sauce, large coffee
Dinner at home 7pm: 1/2 a Portiguse chicken, hot chips (frys), 4 tin tan chocolate biscuits, 2 iced donuts, 1 bowl soya icecream.

Thanks for the advice. I think I'm going to try to find a good bike shop to see if they can figure it out, but I'll bring your ideas with to have something to work with. There hasn't been any problems except for the squeak. It sounds so sad, it makes me think of a sad pet crying. Talk about an emotional attachment to my bike.

mikesbytes
04-01-2007, 11:12 PM
Thanks for the advice. I think I'm going to try to find a good bike shop to see if they can figure it out, but I'll bring your ideas with to have something to work with. There hasn't been any problems except for the squeak. It sounds so sad, it makes me think of a sad pet crying. Talk about an emotional attachment to my bike.

Odd's on the experts in the bike shop will be able to figure out what the noise is. Sometimes they can be so annoying.

mikesbytes
04-02-2007, 06:37 AM
Monday 2nd April 2007 continued

http://static.flickr.com/108/303452454_661496bb9c_t.jpgTrack training at Canterbury (Tempe) Velodrome
Warmup about 8k/5m just crusing
200mtr standing sprints
18.3
17.7
Then it stopped, I think I could of gone into the low 17's
3 lead outs, got trumped by Huw (who I bet in the hills yesterday) in all 3, but I was much closer in the last one.
Total distance about 16k/10m but whos counting.

Bike commute there and back say 10k/6m.

mikesbytes
04-03-2007, 05:13 AM
Tuesday 3rd April 2007
Carried a 2.4mtr/8ft timber beam back on my bike, riding with one hand, while holding the beam in various positions. Even made it up the steep hill. 4k/2.5m

I was running late so I really gunned it on the pushie into Sydney CBD 10k/6m.

Gym: Park st: Pump (cardio using weights) 5pm Instructor: Patty (Miss Fitness (http://www.missfitness.com/)).
So Miss Fitness and Action Man cross paths again.
Miss Fitness looked hot in her bikini style sports top and 3/4 Lycra pants, not to mention the bod. She knows it too!

Warm up 20kg/44lbs
Squats 50kg/110lbs Easy except I was getting a little warm and I remembered cardio death from the other week, where I overheated.
Bench 30kg/66lbs OK
Back started with 30kg/66lbs and then switched to 35kg/77lbs once I was happy that my wrist flexors weren't going to complain. Easy on 30kg/66lbs OK on 35kg/77lbs
Triceps triceps push-ups easy, 5kg/11lbs dumbbell kickbacks OK to hard ,20kg/44lbs skull crushers with a few rows easy, Miss Fitness told us to bring the bar down to our bra straps, have you got a spare bra for me next time Miss Fitness ?
Lunges 40kg/88lbs OK
Abs Easy

Considering how rooted my legs were from the infamous RNP ride on Sunday and Track sprinting on Monday and gunning it in, they went OK. OK to easy session, didn't find anything to be on the limit.

Gym: Park st: Body Balance (Thai Chi, Yoga and Pilates) 5.45pm Instructor: Patty (Miss Fitness (http://www.missfitness.com/)). Ah! Miss Fitness gets a double does of Action Man, admitidly a tired Action Man. Miss Fitness is Greek, so got to drop a couple of Greek jokes in;
- I was born in NZ 2 months after my parents left Melbourne, that's why they called me Michael, cos they couldn't spell Con or Spiro.
- When I ask my parents which suburb in Melbourne they come from, they answer "some Greek suburb" so I have it down to 60% of the city.
- Have fun with a Greek, all Greeks have a cousin by the name of Spiro, so next time your talking to a Greek, say to them "how's cousin Spiro nowadays" and you should get a response like "didn't know you new Spiro!"
Anyway back to Body balance. I refilled my 2 water bottles, which I drank during pump and away we went;
Thai Chi It was a new routine, so I didn't stand a chance.
Yoga Could of done better with some of the positioning. Strength no problem as usual, even my battered legs responded.
Balance Pathetic as usual
Flexibility Hamstrings were good. But my hip flexors were stiff, they need more work. Got one of the exercises wrong to start with, but fixed it in the end.
Pilaties Abs were easy. Suffered some hamsting cramps during boat.

Ride home. Bumped into Simon, one of the riders I train with on occassions. He was in a hurry and bumped up the pace, so I said I'd give him some pulls, so told Simon to suck my wheel in the first fast section as we powered thru some undulating twisties. Saw that we had missed the traffic light at the end and turned off the gas. The second interval section, which is straight and flat, before we talked about pace and settled on 40kph, which really means 40kph+. I powered up with Simon sucking my wheel and got it wound up, not exactly sure of the pace, but we were moving all right and then half way thru we had to pull up because cars filled the roundabout. Let the cars go and put the gas on again, but we just ended up catching up to the cars and got stuck behind them. 11k/6.9m with some intervals.

mikesbytes
04-03-2007, 05:39 AM
Summary for March 2007

1. Riding
Commute 676k/423m
Road Training and Racing 440k/275m
Track Training 90k/56m
total: 1206k/754m

Longest ride 95k/59m
Punctures in March 4

2. Trench Digging 12.15 metres / 480 inches

3. Gym sessions
Weights 11
Pilaties 6
Yoga 13
Body Balance 4
Body Pump 10
Body Attack 5
Body Combat 1
total: 50 sessions

Heaviest weight lifted 220kg/484lbs
Lighest weight lifted 3kg/6.6lbs
Hightlight of the month: Being able to put my palms on the ground when stretching showing improvement in hamstrings

Days with Activities 30
Days without Activity 1

stepto180
04-03-2007, 10:01 AM
nice workout summary....flexibilty imporvements are nice to ehh?

mikesbytes
04-03-2007, 06:29 PM
nice workout summary....flexibilty imporvements are nice to ehh?

Thanks for stopping by step. I never stretched when I was a runner and paid the price, ending up with a body that was as stiff as an ironing board, setting myself up for problems later in life. Now I'm correcting this problem.

mikesbytes
04-03-2007, 07:01 PM
Wednesday 4th April 2007

Cruised into the city on my pushie 10k/6m

Gym: Bond st. Checked the board for my class and it wasn't there, eventually I realised that I was at the wrong Gym. Gunned it as hard as I could go up to the other end of the CBD on the pushie 2k/1.25m

http://farm1.static.flickr.com/151/422890766_5178043ce1_m.jpg (http://farm1.static.flickr.com/151/422890766_6c5016d5ba_o.jpg)
have you been bumping red lights boy
no sir Judge Dredd
Good to see your addressing me correctly now

Gym: Park st Class: Yoga 7.00am Instructor: Gerald. Never had a male instructor for Yoga before.
I only just made it, I was still taking off my bike shoes etc as it started.
A bit sloppy today, perhaps I was a bit tired. Of interest was my shoulder weren't working too well, not a good sign considering I was about to do shoulders in the weights room.

Gym: Park st 7.50am - 9.15am
Shoulders
Target: Deltoid Anterior (http://www.exrx.net/Muscles/DeltoidAnterior.html)
Barbell Seated Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html) 40kg/99lbs*10*1 50kg/110lbs*10*2
Target: Deltoid Lateral (http://www.exrx.net/Muscles/DeltoidLateral.html)
Barbell Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) 50kg/110lbs*8*3
Dumbell Lateral Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) 12.5kg/27.5lbs*10*3
Not Targeted Deltoid Posterior (http://www.exrx.net/Muscles/DeltoidPosterior.html) and Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)

Back
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
Barbell Shrug (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html) 100kg/220lbs*10*3
Target: Erector Spina (http://www.exrx.net/Muscles/ErectorSpinae.html)
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) 140kg/308lbs*1*1 150kg/330lbs*1*1
Not a back day so I'm not listing what I didn't target

Triceps
Target: Triceps Brachii (http://www.exrx.net/Muscles/TricepsBrachii.html)
Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 60kg/132lbs*6*3
Cable Pushdown (http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html) using rope 27.5kg/60.5lbs*10*3 which was the maximum weight that the machine had
Triceps push-ups body-weight*8*3

Cruised home 10k/6m The legs lacked power, probably an indication that I didn't eat enough food yesterday, but I still gunned it on the my 2 favourite interval spots, on the second one there was some turkey doing some slow speed in a 4WD/SUV so I decided to overtake it.

Validus
04-03-2007, 07:07 PM
Impressive Mike Keep it up !!

Detard
04-03-2007, 08:25 PM
good work mike. How did you manage to go to the wrong gym? hahaha. I like how you setup your journal with the links and all. Must take forever to write though. Keep it up dude, lookin strong.

stepto180
04-03-2007, 10:02 PM
good work mike. How did you manage to go to the wrong gym? hahaha. I like how you setup your journal with the links and all. Must take forever to write though. Keep it up dude, lookin strong.


lol mikes how DID you go to the wrong gym??? thats actually preety funny and im impressed you managed it

mikesbytes
04-03-2007, 10:23 PM
Hey Detard, Step, Wrong gym.... brain fade is the only way to explain it. Bond st has better lifting equipment, but my yoga class was at Park st and I haven't done that class in over a year, so I must of plain forgot and focused on lifting. My gym membership is to a chain and I can go to whatever gym I want in the chain. Within cycling distance (up to 25k/15m) there is 18 gyms I can go to, but the closest is 10k/6m. A bit like a donut with me in the middle.

Links are a byproduct of some analysis I've been doing, I've got them in a text file and I just copy and paste them in, complete with the weights, which I then adjust, but it still saves me doing metric/imperial conversion.

No email from Miss Fitness, can't of read my write up, maybe I should spam her with Greek jokes. Know any good Greek jokes?

mikesbytes
04-03-2007, 11:02 PM
http://farm1.static.flickr.com/172/445738173_3ac3ae551e.jpg
Took a photo to use as my Avator on my bicycle club site, but it hasn't come out that well, I'm leaning to one side, my bike jersey is loose around the waist, making it look flat, you can't see my lats so the v shape has gone and its kind of flat. Really need someone to take the photo for you.

mikesbytes
04-05-2007, 05:52 AM
Thursday 5th April 2007
For once I left on time and cruised on the pushiet at a reasonable pace, I got too many reds and started to worry about being late and upped the pace, but arrived on time. 20k/12.5m
Gym: Randwick : Pump (cardio using weights) 9.30am - 10.30am Instructor: Shelley (Eagle Eyes (http://www.5starshine.com/info-sunglasses.html)). http://thumbs.photo.net/photo/2230387-sm.jpg
Shelley hadn't noticed that Action Man was present, so I gave her a wave.
Eagle Eyes looked a million dollars in her 2 peice crop top and shortie shorts, it really showed off her great body.

Warm up 15kg/33lbs
Squats 47.5kg/104.5lbs Easy to OK and the room was cooler, so there was no risk of cardio death
Bench 30kg/66lbs OK
Back 32.5kg/71.5lbs Easy. I was happy that my wrist flexors were back to normal, ie injury free.
Triceps normal push-ups OK, 5kg/11lbs dumbbell kickbacks OK to hard ,20kg/44lbs skull crushers easy
Lunges 40kg/88lbs easy
Abs Used a 5kg/11lbs plate until the routine became unsuitable. Easy to OK
Drank less water than usual, only about 1 1/2 bottles because the room was cooler. Overall it was an easier session, mainly due to the cooler room.
Gym: Randwick: Body Balance (Thai Chi, Yoga and Pilate's)10.30am - 11.30am Instructor: Shelley (Eagle Eyes (http://www.5starshine.com/info-sunglasses.html)). http://thumbs.photo.net/photo/2230387-sm.jpg
Shelley had changed into a new set of clothing, a full singlet style top and long semi martial arts pants, so not only was Action Man having a workout, but he was also getting a fashion parade.

Anyway back to Body balance
Thai Chi Did better than Tuesday
Yoga Similar to Tuesday, perhaps a little better: "Could of done better with some of the positioning. Strength no problem as usual"
Balance Bad, but better than Tuesday
Flexibility Generally good.
Pilates Abs were easy. Didn't suffer any hamstring cramps during boat this time. Eagle Eyes made me put my hands on the outside of the feet, where I usually put them on the inside.

Shelley is an excellent instructor, she keeps a close eye on the participants in the class, advising the corrections as appropriate, she wears her nick name "Eagle Eyes" with honour.

Chatted breifly aftwards, her daughter broke a bone in her foot doing ballet, thats a shame. Action Man and Eagle Eyes depart company. Action Man will return, but when and where, who knows.

Ride home: gradually built speed as the legs came back, moving reasonably well by the time my suburb arrived. 20k/12.5m

mikesbytes
04-05-2007, 06:05 PM
Friday 6th April 6.30am

Bike ride with some fellow racers. 5 of us depart, later on, 3 go a different way and the 2 of us press on, we pick up another rider at a pre arranged point and press on. I'm struggling a bit on the hills and get dropped, later on I catch up. The weather is horrid, I've been riding thru light rain into a small headwind for some time and I'm suffering numbness in my feet and hands. I decide to quit and turnaround at Waterfall, which is where the official club ride turns around. With a mild tail wind I make good pace and do a practice sprint for the sprint line, by myself. There aren't many riders out and I ride almost the entire way home by myself. 85k/53m. It was good to get those wet shoes off and stuff myself with breakfast. Perhaps I should of gone to the gym instead.

mikesbytes
04-06-2007, 06:46 PM
Saturday 7th April 2007 5.30am

I'm awake at 5.00am, so I decide to go on a 5.30am 75k hill ride in the northern suburbs of Sydney. The weathers a bit dicey and only one other rider turns up and then he decides to bail. I consider my options and decide to wait for a 6.30am ride leaving from a suburb not far away, so I cruise around killing time, I also ride up the steepest street that I'm aware of in Sydney, my rear wheel on the verge of spinning as I feel it slipping, so I move to the middle of the road for a bit more grip. We ride over to Centennial Park, and do some circuits and then the faster riders and myself head out and do some quick ones. By this time the rain is pooring, a beginner is missing, so I go around for another lap to find him, leaving instructions for the group to leave if he turns up and I'll catch up, which the did but the had a problem with one of the bikes so I caught up pretty quickly. One of the kids fell off on the footpath into a flowerbed but didn't hurt himself. I took up position at the back in case any of the beginner riders had any problems. The pace on the way back was so slow that my body temperature dropped and I was cold, where normally I would be generating enough heat to stay warm, despite being drenched. 60k/37.5m mainly at easy pace.

mikesbytes
04-07-2007, 04:34 PM
Sunday 8th April 2007 7.00am

Run 45 minutes. First time I've run since January. Body was OK, usually running is a killer when you haven't done it in a while.

mikesbytes
04-09-2007, 04:21 AM
Monday 9th April 2007

Bike Ride Extreme - Sydney's Infamous 3 Gorges ride.

Left home at 6.20am and rode down to the clubs meeting point. 6.40am we left and rode north, myself and two other riders James F and James M. In the beginning they were quicker than me, but it had evened out by the time we got to our first challenge, something like 1 1/2 hours into the ride.

Hill 1: Bobbin Head. Something like a 4k/2.5m hill, mabyee a bit further. I was at the top first, with James F not far behind. James M was struggling and was a long way behind.

Hill 2: Berrowa Waters. James F was up first with me not far behind. James M continued to struggle and was a long way behind.

Hill 3: Galston Gourge. I was feeling good and I flew up this hill, which was the biggest of the 3. James F was starting to fade and was left way behind, but not as far as James M. I had to wait so long at the top, that I was begining to wonder if they had a flat or something.

I should note that the route to and from these bigh hills is hilly in themselves, there was a lot of hill climbing, the most I have ever done on a ride ever.

On the long ride home, I could feel that James and James were spent, they had pigged out and exausted their food supplys and with only 25k/15m to go, they demanded a stop at a servo to fill up on high calorie sugar based foods. I could smell home and didn't want to stop, but when someone needs to stop, all stop. After 5 1/2 hours I was finally home.

125k/78m very very hilly.

Discussion on my bike club forum on this ride http://test.dhbc.org.au/webboard/viewtopic.php?p=2557

mikesbytes
04-09-2007, 08:06 PM
Tuesday 10th April 2007

Ride in 10k/6m Rode fine, despite sore legs

Gym: Park st Class: Pilates 7.00am - 8.00am Instructor: Jan
Legs were dead from yesterdays monster ride and boy did they hurt.

Gym: Park st 8.00 - 9.15am Weights session.
=================================================================================
Chest
=================================================================================
Target: Pectoralis Sternal (http://www.exrx.net/Muscles/PectoralisSternal.html)
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)60kg/132lbs*10*1 80kg/176lbs*8*1
Dumbbell Pullover (http://www.exrx.net/WeightExercises/PectoralSternal/DBPullover.html)40kg/88lbs*8*2
Dumbbell Fly (http://www.exrx.net/WeightExercises/PectoralSternal/DBFly.html)12.5kg/27.5lbs*10*3
Target: Pectoralis Clavicular (http://www.exrx.net/Muscles/PectoralisClavicular.html)
Dumbbell Incline Bench Press (http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html)27.5kg/60.5lbs*8*1
Target: Pectoralis Minor (http://www.exrx.net/Muscles/PectoralisMinor.html)
nope
Target: Serratus Anterior (http://www.exrx.net/Muscles/SerratusAnterior.html)
nope

Comments: My triceps were tired from yesterdays bike ride
=================================================================================
Back
=================================================================================
Target: General Back (http://www.exrx.net/Lists/ExList/BackWt.html)
Barbell Bent Over Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) 60kg/132lbs*5*1 70kg/154lbs*5*1 80kg/176lbs*5*2 90kg/198lbs*4*1
Target: Erector Spina (http://www.exrx.net/Muscles/ErectorSpinae.html)
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Romanian style 100kg/220lbs*5*1 110kg/242lbs*5*1 120kg/264lbs*5*1 130kg/286lbs*4*1
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) normal 140kg/308lbs*1*1 150kg/330lbs*1*1 160kg/352lbs*1*0 fail
Target: Latissimus Dorsi (http://www.exrx.net/Muscles/LatissimusDorsi.html) and Teres Major (http://www.exrx.net/Muscles/TeresMajor.html) and Trapezius Lower Fibres (http://www.exrx.net/Muscles/TrapeziusLower.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html)
nope
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
nope
Target: Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) and Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html)
nope
Target: Subscapulari (http://www.exrx.net/Muscles/Subscapularis.html)
nope
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
nope

Comments: Legs tired from yesterdays ride impacted deadlifts. Usual hand grip problems on heavier lifts.
=================================================================================
Biceps
=================================================================================
Target: Biceps Brachii (http://www.exrx.net/Muscles/BicepsBrachii.html)
Cable Curls (http://www.exrx.net/WeightExercises/Biceps/CBCurl.html) 20kg/44lbs*10*1 27.5kg/60.5lbs*10*2
Target: Brachialis (http://www.exrx.net/Muscles/Brachialis.html)
Barbell Preacher Curl (http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html) 25kg/55lbs*10*1 35kg/77lbs*10*1 37.5kg/82.5lbs*10*1

Comments: none
=================================================================================
Shoulder injury exercises Right arm only supersetted with other exercises
=================================================================================
Dumbbell Lying One Arm Lateral Raise (But lying on bench for longer range of movement) (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLyingLateralRaise.html)7.5kg/16.5lbs*10*3
Dumbell One Arm Side Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBOneArmLateralRaise.html)7.5kg/16.5lbs*10*3
Ly on raised angle side raises on under sideDumbell One Arm Lateral Raise ("][/URL]7.5kg/16.5lbs*10*3
[URL="http://www.exrx.net/WeightExercises/DeltoidPosterior/DBOneArmRearLateralRaise.html)7.5kg/16.5lbs*10*3
Dumbell External Rotation Forward (but lying on back) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3
Dumbell External Rotation Backwards (but lying on back and backwards) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3
Dumbell Front Raise (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html)7.5kg/16.5lbs*10*3
One Arm Tricep Pushup (http://z.about.com/d/exercise/1/0/i/K/traveltripushup2.jpg)bodyweight*10*3

Comments: none

Ride home 10k/6m Continued to ride fine, despite sore legs

mikesbytes
04-10-2007, 06:00 AM
Insulted

Picking up the shopping at the supermarket, the boy packing the bag asked if the bag was going to be too heavy for me. How ridiculous.

mikesbytes
04-10-2007, 11:15 PM
Wednesday 11th April 2007

Bike ride in 13k/8m. Legs still sore from Monday

http://farm1.static.flickr.com/151/422890766_5178043ce1_m.jpg (http://farm1.static.flickr.com/151/422890766_6c5016d5ba_o.jpg)
have you been bunny hopping medium strips boy
no sir mr Dredd
Thats Judge Dredd to you boy, Judge Jury and Executioner
bunny hopping medium strips is a serious offence, thats why we introduced the death penality, to make sure you don't hurt yourself.

Gym: Darlinghurst 6.30am - 7.30am Class: Yoga Instructor: Kim (male)
=================================================================================
Yoga
=================================================================================
Strength Easy, but there was bugger all
Flexibility Not bad, some good focus on my injured shoulder
Balance Average, which is really good for me
Meditation Yeh right.... I was calculating out what I'd lift afterwards

Comments
This dude targets a different sort of person to me. However there was some good stuff for my injured shoulder

Gym: Darlinghurst 7.30am - 9.10am
=================================================================================
Shoulders
=================================================================================
Target: Deltoid Anterior (http://www.exrx.net/Muscles/DeltoidAnterior.html)
Barbell Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html) 50kg/110lbs*6*3
Barbell Front Raise (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBFrontRaise.html) 20kg/44lbs*10*3
Target: Deltoid Lateral (http://www.exrx.net/Muscles/DeltoidLateral.html)
Barbell Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) 50kg/110lbs*8*3
Dumbell Lateral Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) 10kg/22lbs*10*1
Target: Deltoid Posterior (http://www.exrx.net/Muscles/DeltoidPosterior.html)
nope
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
nope

Comments
Still a bit of work to do on form for the Barbell Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html), my back needs to be straighter and I need to get the bar a little lower on the downstroke.

=================================================================================
Back
=================================================================================
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
Barbell Shrug (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html) 100kg/220lbs*10*1 120kg/264lbs*10*2

Comments
I would of thought that shrugs was a shoulder exercise

=================================================================================
Triceps
=================================================================================
Target: Triceps Brachii (http://www.exrx.net/Muscles/TricepsBrachii.html)
Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 60kg/132lbs*6*3
Cable Pushdown (http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html) don't know*10*1 don't know*8*1 don't know*7*1
Barbell Rows to belly button (similar to Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 40kg/88lbs*10*3

Comments
A cable machine with no calibartion on the plates, bizarre. Hence I have NFI what weight I did, but I worked them alright.

=================================================================================
Forearms
=================================================================================
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
don't know
Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html)
don't know
Target: Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html)
don't know
Target: Pronators (http://people.eku.edu/byrds/LABPHOTO.htm)
don't know
Target: Supinators (http://www.waynesburg.edu/depts/ccink/armpics/supinator.jpg)
don't know
Target: Don't know
Static Holds (http://www.abcbodybuilding.com/magazine/8_weeks_to_bigger_forearmsIIworkout.htm) 130kg/286lbs*15seconds*3 140kg/308lbs*10seconds*1 150kg/330lbs*5seconds*1 Bar deadlifted into place for all sets

Comments
Anyone got some info on Static Holds ?


Bike ride home 13k/8m. Legs still sore from Monday

mikesbytes
04-11-2007, 06:43 AM
Wednesday 11th April 2007 continued

Drove to the track "lazy boy"

Track training at Canterbury (Tempe) Velodrome 7pm
click photo for enlargement
http://farm1.static.flickr.com/206/455232989_e39224a53d_t.jpg (http://farm1.static.flickr.com/206/455232989_e39224a53d_b.jpg) http://farm1.static.flickr.com/222/455232995_8b351f6eff_t.jpg (http://farm1.static.flickr.com/222/455232995_8b351f6eff_b.jpg) 1. See I didn't fall off the rollers. 2. Thats me in front (blue helmet) with Huw slightly behind.

250 mtr Sprints
18.3
19.5 blocked
19.1 windy
18.8 windy

The 18.8 was my best run, even though it wasn't the fastest time, which was set in better wind condtions.

mikesbytes
04-11-2007, 09:15 PM
Thursday 12th April 2007

Ride in 10k/6m. Got overtaken by a dude on a tri bike going downhill and I said to myself, tri dudes don't go up hills and sure enough, come the hill and I had to overtake him, by the top of hill I couldn't even see him.

My legs were still rooted from Mondays 3 gorges ride and last nights track training probably didn't help.

Gym: Bond st Class: Body Balance (yoga) 6.30am Instructor: Keiran
Tai Chi: OK
Strength: Excellent despite rooted legs
Balance: OK (best this week)
Flexibility: Legs Good, Shoulders Bad
Relaxation: I needed that

I'm feeling fatigued, so I'm expecting the worst for the next class.

Gym: Bond st Class: Body Attack 7.30am Instructor: Sophia (The Machine) [formally Sista2]http://farm1.static.flickr.com/205/456062438_359190f739_s.jpg (http://farm1.static.flickr.com/205/456062438_91337627c1_o.jpg)Click icon for full picture

Strength: Good, but did feel latic acid buildup in my legs during a lunge routine
Coordination: yeh right
Aerobic Capacity: Good, but should of been excellent. Got sprung being lazy at one point.
Injury: Knees and Shoulder didn't give me any problems. I did a lot of the work on my toes to reduce impact. I can get away with that because I have really strong calves.

Now what made this class really different was that Sophia's sista Clare (flexi gal) turned up, I've never seen the two of them in one place before, so I had double the athletic ability to admire, not that I was of course, I was focusing on my own physic.

Afterwards I let it slip that the instructors had nick names, so I had to tell them their nicknames;
Clare - Flexi Gal
Sophia - Sista2
Brier (Sophia's daughter) - Mini me

Told them my nick name "Action Man". I had given Mini me my Action Man doll a few months ago and found out that its one of the 2 favoured bath toys, so she seems to be getting some enjoyment out of it. Didn't ask if Action Man had been married off to Barbie or the like, shes only 5, perhaps action Man will get married in a couple of years time.

Sophia told me she was know as "The Machine", so she has a new nick name. She was impressed with how high I can get my knees, guess I got strong pins.

Machine, what was Clare's nickname when she was a kid or whatever?

Ride home 10k/6m. Flat tyre #11 for the year :help: . Was going to do 2 intervals, but got lazy and just cruised (at a reasonable pace).

While I was looking for a "Machine" graphic I came upon these;
- The Love Machine (http://www.lovemachineusa.com/) Don't you think the guy on our left, their right looks like the Fonz (Henry Winkler)
- Sculptures by Lewis Tardy (http://www.tardysculpture.com/) Click on Gallery, pretty cool.
- And someone posted a link to this vid (http://www.top10virals.com/viralvideos/the-robot.html) of a body builder robot performance. Thats one big dude. And those dacks hes got on....how much does a mens full body wax cost

mikesbytes
04-12-2007, 05:08 PM
Ride in 10k/6m reasonable pace, but wanted to save my legs for squats

Gym: Bond st 6.30am - 7.30am Class:BodyPump Instructor: Amy (Astro Girl)http://farm1.static.flickr.com/207/457055634_efcfddf44c_s.jpg (http://farm1.static.flickr.com/207/457055634_263455ca61_o.jpg)Click icon for picture
=================================================================================
Pump
=================================================================================
This was the first time that I've seen Astro Girl in almost a year, shes had a boy, who is now 6 months old. I have to say she looked great, you wouldn't of picked that she dropped one only 6 months ago. She was dressed in a black 3/4 top and black 3/4 pants.

Warm up 15kg/33lbs
Squats 50kg/110lbs OK, not perfect
Bench 30kg/66lbs OK
Back 32.5kg/71.5lbs OK, wrists hurt
Triceps tricep push-ups easy, 5kg/11lbs dumbbell kickbacks OK to hard ,20kg/44lbs skull crushers and rows easy
Biceps 15kg/33lbs struggled
Lunges 40kg/88lbs easy
Abs 5kg/11lbs Easy to OK
Drank my usual quota of water

Ride home 10k/6m A bit slow, I was tired

mikesbytes
04-14-2007, 07:52 AM
Saturday 14th Apil 2007

VICTORY

Raced the pushie at Heffron Park in club C grade and won. There had been some kids who had spread tacks on the track and a large number of riders including myself got punctures, I borrowed a wheel and got back in the race. With 2 laps to go, there was a break, I bridged to the break and was up near the front with 1 lap to go, another break occured of 3 riders and I tacked on the back. With 1/2 a lap to go another rider went past and I jumped off the 3 riders onto his wheel and followed him thru to the finish straight. We had about 30metres on the main pack with 400meters to go and the other rider slowed, so I put my head down and went for it, pulled about another 10metres on the pack with 200metres to go so I put everything into it. The pack was catching but I finished ahead of them in 1st place. This is my first victory.

Thats me in the red top.

Click on picture for a bigger one.
http://farm1.static.flickr.com/193/458648414_63b908cdfd_m.jpg (http://farm1.static.flickr.com/193/458648414_63b908cdfd_b.jpg) http://farm1.static.flickr.com/180/458519944_4c96cb5282_m.jpg (http://farm1.static.flickr.com/180/458519944_4c96cb5282_b.jpg)

Full report with all the pictures including the sabotage here;
http://test.dhbc.org.au/webboard/viewtopic.php?t=286
Another report here;
http://test.dhbc.org.au/webboard/viewtopic.php?t=288

Edit: 60k/37.5m all up

mikesbytes
04-15-2007, 05:54 AM
Sunday 15th April 2007

Run 45 minutes. My calves hurt, perhaps as a result of yesterdays bike race.

mikesbytes
04-15-2007, 05:51 PM
Monday 16th April 2007

Easy ride in 10k/6m

Gym: Market st Class: Pump (cardio using weights) 6.30am - 7.30am Instructor: Katrina Cocharane (Shorty) http://farm1.static.flickr.com/197/460686015_8cd9341cbe_s.jpg (http://farm1.static.flickr.com/197/460686015_19c09b8dc1_o.jpg)Click icon for picture
Action Man spent the next 10 minutes trying to think where he had seen Shorty before.
Shorty was dressed in a short black gym skirt with a black pump singlet and matching headband. No need for a visit from the style police.
And shes not actually short, short is her maiden name, hence shorty. The pic's of triathelete shorty shorts, as shorty use to be a Triathelete.
=================================================================================
Pump
=================================================================================
Warm up 17.5kg/38.5lbs
Squats 50kg/110lbs Easy, got a few of them past 90 and some more on 90, getting lower.
Bench 30kg/66lbs OK
Back 32.5kg/71.5lbs Hard on wrists, Easy on body. Injured shoulder wasn't moving soomthly on the jerks, I had to slow the left side to keep it even.
Triceps 20kg/44lbs skull crushers hard, rows easy, tricep pushups ok
Biceps 15kg/33lbs Struggled, but it seemed to finish quickly
Shoulders 5kg/11lbs plates used as dumpbells. Side raises ok, mac raises hard, the injured shoulder wasn't moving smoothly.
Lunges All woobly in Dynamic, 40kg/88lbs front foot on low bench easy, but I wasn't placing my rear foot partually well
Abs Easy to OK
Hover/Plank 10kg/22lbs on back, one leg in the air. Hard, don't know why, its usually easy.

C ya shorty, one day Action Man will return.

Cruised back on the pushie 10k/6m, saving my energy for the track tonight.

mikesbytes
04-16-2007, 06:35 AM
Monday 16th April (continued)

Track riding - Canterbury (Tempe) Velodrome 7.30pm - 9pm
200mtr standing sprints
1. 100mtr split 12.0seconds 200mtr total 18.0seconds
2. 100mtr split 12.0seconds 200mtr total 18.0seconds
Hows that for consistency

3 lead outs and went home.

mikesbytes
04-16-2007, 07:20 PM
Tuesday 17th April 2007

Ride in 10k/6m

Gym: Bond st 7.00am - 9.00am
=================================================================================
Chest
=================================================================================
Target: Pectoralis Sternal (http://www.exrx.net/Muscles/PectoralisSternal.html)
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)60kg/132lbs*10*1 80kg/176lbs*10*1
Barbell Decline Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBDeclineBenchPress.html)60kg/132lbs*10*1 80kg/176lbs*10*1
Target: Pectoralis Clavicular (http://www.exrx.net/Muscles/PectoralisClavicular.html)
Dumbbell Incline Bench Press (http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html)25kg/55lbs*10*1 27.5kg/60.5lbs*10*1 30kg/66lbs*10*1
Target: Pectoralis Minor (http://www.exrx.net/Muscles/PectoralisMinor.html)
nope
Target: Serratus Anterior (http://www.exrx.net/Muscles/SerratusAnterior.html)
Dumbell Incline Shoulder Raise (http://www.exrx.net/WeightExercises/SerratusAnterior/DBInclineShoulderRaise.html) 25kg/55lbs*10*2

Comments
Chest seems to continue to progress, slowely but steadily

=================================================================================
Back
=================================================================================
Target: General Back (http://www.exrx.net/Lists/ExList/BackWt.html)
Barbell Bent Over Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) 60kg/132lbs*10*1 80kg/176lbs*8*1
Target: Erector Spina (http://www.exrx.net/Muscles/ErectorSpinae.html)
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Romanian style 100kg/220lbs*10*1 120kg/264lbs*8*1
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Standard 140kg/308lbs*4*1 150kg/330lbs*1*3 bad form on last lift
Target: Latissimus Dorsi (http://www.exrx.net/Muscles/LatissimusDorsi.html) and Teres Major (http://www.exrx.net/Muscles/TeresMajor.html) and Trapezius Lower Fibres (http://www.exrx.net/Muscles/TrapeziusLower.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html)
nope
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
nope
Target: Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) and Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html)
nope
Target: Subscapulari (http://www.exrx.net/Muscles/Subscapularis.html)
nope
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
nope

Comments
Pretty much all of the back was targeted as Synergists. Much less problems with hand grip, so the static holds seem to be helping.

=================================================================================
Legs
=================================================================================
Target: Hamstrings (http://www.exrx.net/Muscles/Hamstrings.html)
Barbell Straight Leg Deadlift (http://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html) stood on box to increase the range even thurther 60kg/132lbs*10*3 Last set I took the bar past my feet - hey I'm flexible, thanks to the yoga.

Comments
Light weight as not a safe exercise to stuff up. Not leg day, not counting what I didn't do.

=================================================================================
Biceps
=================================================================================
Target: Biceps Brachii (http://www.exrx.net/Muscles/BicepsBrachii.html)
Cable Curls (http://www.exrx.net/WeightExercises/Biceps/CBCurl.html) 50*10*3
Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html) 30kg/66lbs*10*1
Target: Brachialis (http://www.exrx.net/Muscles/Brachialis.html)
Barbell Preacher Curl (http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html) 25kg/55lbs*10*1 35kg/77lbs*10*2

Comments
No idea what "50" ment on the cable curls, these machines all feel different, so I can't monitor progess since I go to different gyms.

=================================================================================
Shoulder injury
=================================================================================
Shoulder injury exercises Right arm only supersetted with other exercises
Dumbbell Lying One Arm Lateral Raise (But lying on bench for longer range of movement) (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLyingLateralRaise.html) 7.5kg/16.5lbs*10*3
Dumbell One Arm Side Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBOneArmLateralRaise.html) 7.5kg/16.5lbs*10*3
Ly on raised angle side raises on under sideDumbell One Arm Lateral Raise ("][/URL] 7.5kg/16.5lbs*10*3
[URL="http://www.exrx.net/WeightExercises/DeltoidPosterior/DBOneArmRearLateralRaise.html) 7.5kg/16.5lbs*10*3
Dumbell External Rotation Forward (but lying on back) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3
Dumbell External Rotation Backwards (but lying on back and backwards) (http://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation.html)10kg/22lbs*10*3
Dumbell Front Raise (http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html)very slow 5kg/11lbs*10*3

Comments
I've made progess on the shoulder and it was feeling good until last night. Oh well.

A guy was talking to me about targeting what he called the rotator cuff muscles and said that I should do the exercises with the thumb up or the thumb down. Something to investigate.

Ride home 10k/6m

mikesbytes
04-16-2007, 08:19 PM
Victory last Saturday
http://farm1.static.flickr.com/191/462308330_9eebc25545_o.jpg
Now if I can do that, I've really got no excuses for doing crap squats

mikesbytes
04-17-2007, 05:18 AM
Actually the post win celebrations seemed to take it out of me more than the race
http://farm1.static.flickr.com/38/120016195_5c139309bd_o.jpg

mikesbytes
04-17-2007, 06:15 PM
Ride in 10k/6m

Gym: Park st 7am -8am Class: Yoga Instructor: Lisa P (Giggles) http://farm1.static.flickr.com/206/463425875_6df48a7a36_s.jpg (http://farm1.static.flickr.com/206/463425875_1086b6375f_o.png)
First time I've seen Lisa, she had on a tight fitting singlet top that showed her midriff and long tights. Lisa is a true blue aussie and used the 4 letter word starting with A that describes your behind, it came accross as kinda cute not crass.
Yoga http://test.dhbc.org.au/webboard/images/avatars/26540097946132fbc5cd8b.jpg
=================================================================================
Strength Easy, but there was bugger all
Flexibility I had sore hamstings I think it was from doing SLDL's yesterday, so it took a little while to get them working. The flexibility in my shoulder seems to be getting worst, I wonder if it has something to do with my shoulder injury exercises.
Balance A bit crap
Meditation Didn't do it.

Comments
I'd be happy to do Lisa's class again.

Ride home 10k/6m

Validus
04-17-2007, 09:07 PM
Victory last Saturday
Now if I can do that, I've really got no excuses for doing crap squats


GRATZ! Looks like you're doing well. I've always wanted to pick up cycling, but I guess it's just one of those things I've always put off.

mikesbytes
04-18-2007, 01:34 AM
GRATZ! Looks like you're doing well. I've always wanted to pick up cycling, but I guess it's just one of those things I've always put off.

Thanks Validus. Guess I can partially blame my squats on putting them off too.

mikesbytes
04-18-2007, 05:49 AM
Wednesday 18th April 2007 continued

Ride in 10k/6m

Gym: Park st 1.15pm - 2pm Class: Yoga Instructor: Clare Holland (Flexi) http://farm1.static.flickr.com/190/463931563_74b67554fa_s.jpg (http://farm1.static.flickr.com/190/463931563_1a6bd83632_o.jpg)
Yoga http://test.dhbc.org.au/webboard/images/avatars/26540097946132fbc5cd8b.jpg
=================================================================================
Strength Easy, but there was bugger all
Flexibility Flexi encouraged me to bend from my back, rather than just reaching with my long arms. My shoulders seem to be getter worst, perhaps its a side effect of the shoulder injury exercises I'm doing.
Balance Good during balance but bad for one of the non balance exercises
Meditation Actually I did get relaxed

Comments
Flexi, your a gem

mikesbytes
04-18-2007, 06:11 AM
Wednesday 18th April 2007 continued

Gym: Park st 2pm - 4.20pm
=================================================================================
Shoulders
=================================================================================
Target: Deltoid Anterior (http://www.exrx.net/Muscles/DeltoidAnterior.html)
Barbell Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html) 50kg/110lbs*6*2 50kg/110lbs*3*1
Target: Deltoid Lateral (http://www.exrx.net/Muscles/DeltoidLateral.html)
Barbell Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) 50kg/110lbs*8*3
Dumbell Lateral Raise (http://www.exrx.net/WeightExercises/DeltoidLateral/DBLateralRaise.html) 15kg/33lbs*10*3
Target: Deltoid Posterior (http://www.exrx.net/Muscles/DeltoidPosterior.html)
Dumbell Rear Delt Row (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html)10kg/22lbs*10*3
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
Mac Raise 10kg/22lbs*10*3

Comments
Poor form on Barbell Military Press

=================================================================================
Back
=================================================================================
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
Barbell Shrug (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html) 130kg/286lbs*10*4

Comments
Done as part of shoulder routine

=================================================================================
Triceps
=================================================================================
Target: Triceps Brachii (http://www.exrx.net/Muscles/TricepsBrachii.html)
Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 60kg/132lbs*6*3
Barbell Lying Triceps Extension "Skull Crusher" (http://www.exrx.net/WeightExercises/Triceps/BBLyingTriExtSC.html) 30kg/66lbs*10*3
Barbell Rows to belly button (similar to Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 40kg/88lbs*10*3

Comments
Would of done more weight for Skull Crusher, but there wasn't a suitable barbell available.

=================================================================================
Legs
=================================================================================
Target: Gluteus Maximus (http://www.exrx.net/Muscles/GluteusMaximus.html)
Barbell Full Squat (ATF) (http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html) normal 60kg/132lbs*10*1
Barbell Squat (http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html) 80kg/176lbs*10*1 90kg/198lbs*10*1
Target: Hip Abductors Gluteus Medius (http://www.exrx.net/Muscles/GluteusMedius.html) and Target: Gluteus Minimu (http://www.exrx.net/Muscles/GluteusMinimus.html) and Target: Tensor Fasciae Latae (http://www.exrx.net/Muscles/TensorFasciaeLatae.html)
nope
Target: Quadriceps (http://www.exrx.net/Muscles/Quadriceps.html)
Leaver Leg Extension (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html) 70kg/154lbs*8*3
Target: Hamstrings (http://www.exrx.net/Muscles/Hamstrings.html)
nope, done on back day
Target: Gastrocnemius (http://www.exrx.net/Muscles/Gastrocnemius.html)
Barbell Standing Leg Calf Raise (http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html) Both legs 140kg/308lbs*10*1 180kg/396lbs*10*1 200kg/440lbs*10*2 One leg 80kg/176lbs*10*3
Target: Soleus (http://www.exrx.net/Muscles/Soleus.html)
nope
Target: Tibialis Anterior (http://www.exrx.net/Muscles/TibialisAnterior.html)
nope
Comments
My legs were shot when I went to do squats, never seem to get a good time slot for legs

=================================================================================
Forearms
=================================================================================
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
nope
Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html)
Barbell Wrist Curl (http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html) (behind back) 60kg/132lbs*20*3
Dumbell Wrist Curl (http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html) 15kg/33lbs*10*3
Target: Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html)
Dumbell Reverse Wrist Curl (http://www.exrx.net/WeightExercises/WristExtensors/DBReverseWristCurl.html) 7.5kg/16.5lbs*10*3
Target: Pronators (http://people.eku.edu/byrds/LABPHOTO.htm)
nope
Target: Supinators (http://www.waynesburg.edu/depts/ccink/armpics/supinator.jpg)
nope
Target: Don't know
Static Holds (http://www.abcbodybuilding.com/magazine/8_weeks_to_bigger_forearmsIIworkout.htm) 120kg/264lbs*30seconds*1 130kg/286lbs*15seconds*1 140kg/308lbs*13seconds*1 150kg/330lbs*13seconds*1 155kg/341lbs*3seconds*1 Bar deadlifted into place for all sets

Comments
Anyone got some info on Static Holds ?
Execellent improvement in my hand strength. For the final static hold, I deadlifted 155kg/341lbs to hold without any wrapping of the right hand. Thats only 5kg less than my PB, so the hand is getting much stronger. Perhaps I should of had a go at my PB.

Ride home 10k/6m. Hammered it. Thats 40k/24m total riding today

mikesbytes
04-19-2007, 06:03 AM
Thursday 19th April 2007

Ride in 10k/6m.

Gym: Bond st Class: Body Balance (yoga) 6.30am Instructor: Keiran
http://test.dhbc.org.au/webboard/images/avatars/26540097946132fbc5cd8b.jpg Body Balance
=================================================================================
I was 2 minutes late, so missed a fraction of the warmup
Tai Chi: A bit all over the place
Strength: Excellent
Balance: not too bad
Flexibility: Legs Good, Shoulders Bad
Relaxation: I was thinking about what riding I'll do on the weekend.

Comments
Same as last week, I'm feeling fatigued, so I'm expecting the worst for the next class.

Gym: Bond st Class: Body Attack 7.30am Instructor: Sophia Holland (The Machine)http://farm1.static.flickr.com/205/456062438_359190f739_s.jpg (http://farm1.static.flickr.com/205/456062438_91337627c1_o.jpg)Click icon for full picture
http://farm1.static.flickr.com/222/465005198_fc1998b9a3_s.jpg (http://farm1.static.flickr.com/222/465005198_aac59343ff_o.gif)Body Attack
=================================================================================
Strength: Good, but just like last week did feel latic acid buildup in my legs during a lunge routine
Coordination: yeh right, embarrishing
Aerobic Capacity: Very good, a little fatigued towards the end
Injury: Knees and Shoulder didn't give me any problems. I did a lot of the work on my toes to reduce impact and avoided most of the big jumping.

Both Machine and Flexi (Clare Holland) were quite pleased to see me. No one used any nick names.

Aftwards I pulled out a camera and got a photo of the sisters, me and Gerald (another participant).

Ride home 10k/6m. Gunned it

Did anyone check out Sculptures by Lewis Tardy (http://www.tardysculpture.com/) ? Click on the Gallery, its pretty cool.

Afterwards I drove for about an hour and when I got out of the car, my legs didn't work - ouch. They didn't like sitting like that.

mikesbytes
04-21-2007, 01:38 AM
Friday 20th April 2007

Nothing. I was a slacker.

=============================

Saturday 21th April 2007

Bike race. Heffron C grarde, 14 laps.

The pace felt easy and with 6 laps to go I pulled a dummy attack off the front and a couple of riders went with me, but when I pulled over no one was willing to do any work, so that was it. With 3 laps to go, I did a solo attack and got away by myself, I was well clear of the field, but it was windy, I was stil well ahead with 2 laps to go, but I was tried and behind me the riders were working hard to pull me in and with 1 lap to go I was pulled in. I was too tired to be in the final sprint, but I did think about it.

60k/37.5m

mikesbytes
04-22-2007, 03:30 AM
You think of retiree's has hobbling along with their walking sticks, but some are competitive athletes. This guy was in my race and made his presence known.

http://farm1.static.flickr.com/221/468001963_1067f14d04.jpg

mikesbytes
04-22-2007, 04:11 AM
Sunday 22nd April 2007
http://farm1.static.flickr.com/168/441399283_0d0388295c_s.jpg (http://farm1.static.flickr.com/168/441399283_c65e12fccc_o.gif) Cycle Training Royal National Park (RNP) 95k/59m very hilly

We rode in the difficult direction and I was feeling it from my solo break in yesterdays race.

1. Hill 1 - Audley south: I was 4th slowest out of 5 riders, those legs weren't working.

2. False flat: After just about loosing my fillings on a long section of temporary stone chip seal that wasn't there 3 weeks ago when I last rode RNP I was getting some food out and struggling to open a plastic bag, in the meantime I had lost focus on my riding, loosing my rhythm going up a small hill and dropped off the other riders. I decided to save my energy and use the 4.2k down hill coming up in a couple of K to make up ground, but after a couple of K's the other riders noticed I was missing and slowed down to allow me to catch up.

We belted down the 4.2k hill and then split, with 2 riders going to the southern exit of the park and the other 2 plus me taking the biggest hill in the park to exit.

3. Hill 2 - Waterfall to Waterfall train station. In the first section I was 3rd and last by a long distance, the other 2 riders were James M and James C, the same riders I rode the 3 gorges ride the other week. I hit the middle section and finally found some good rhythm, catching James M, going past and then catching James C. James C and I chatted a bit and then we hit the 3rd and final section and James C pulls away from me easily.

Out of the Park, we are at the turnaround point of the main training route in Sydney, as usual there are bikes everywhere and they a lot fresher than us, as they haven't done the park. Just that that moment one of our club members Eric turns up and the 4 of us set off. As we progress and recover from RNP, we get quicker and quicker, using a technique called pace-line to prop-ell us forward. Behind us a large pack, mainly consisting of Eastern Suburbs club is gradually catching us and with about 5k to the sprint line the catch us, we sit in on this large group of cyclists generating enough wind break to suck us along at 55kph and built to 65kph just before the sprint point. None of us participated at the sprint point, there were too many riders around. Hung around at the servo to wait for our club riders who had ridden the normal ride and cruised home and a comfortable pace.

mikesbytes
04-23-2007, 04:45 PM
Monday 23th April 2007

Ride in 10k/6m. The heavens opened up and I got completely soaked, I had to do the gym session in wet clothes

Gym: Park st 7.00am - 9.20am

=================================================================================
Chest
=================================================================================
Target: Pectoralis Sternal (http://www.exrx.net/Muscles/PectoralisSternal.html)
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) 5*5 60kg/132lbs, 70kg/154lbs, 80kg/176lbs, 85kg/187lbs, 90kg/198lbs
Barbell Decline Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBDeclineBenchPress.html) 5*5 60kg/132lbs, 70kg/154lbs, 80kg/176lbs, 90kg/198lbs, 95kg/209lbs
Target: Pectoralis Clavicular (http://www.exrx.net/Muscles/PectoralisClavicular.html)
Dumbbell Incline Bench Press (http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html)5*5 25kg/55lbs, 27.5kg/60.5lbs, 30kg/66lbs, 32.5kg/71.5lbs, 35kg/77lbs
Target: Pectoralis Minor (http://www.exrx.net/Muscles/PectoralisMinor.html)
Nope
Target: Serratus Anterior (http://www.exrx.net/Muscles/SerratusAnterior.html)
Dumbell Incline Shoulder Raise (http://www.exrx.net/WeightExercises/SerratusAnterior/DBInclineShoulderRaise.html) 5*5 20kg/44lbs, 22.5kg/49.5lbs, 25kg/55lbs, 27.5kg/60.5lbs, 30kg/66lbs

Comments
I've decided to switch to 5*5 for chest, to permit me to go higher in overall weight, as I've now decided to lift my self imposed limits set because of my shoulder injury. Barbell Bench Press a bit sloppy, everthing else good. Its the following day now and the shoulder injury is a bit sore, but that may be due to the exercise routine I have started for that, see rotator cuff following.

=================================================================================
Legs
=================================================================================
Target: Gluteus Maximus (http://www.exrx.net/Muscles/GluteusMaximus.html)
Barbell Full Squat (ATF) (http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html) normal 60kg/132lbs*10*1
Barbell Squat (http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html) 70kg/154lbs*10*1 80kg/176lbs*10*1 90kg/198lbs*10*1 100kg/220lbs*10*1
Target: Hip Abductors Gluteus Medius (http://www.exrx.net/Muscles/GluteusMedius.html) and Target: Gluteus Minimu (http://www.exrx.net/Muscles/GluteusMinimus.html) and Target: Tensor Fasciae Latae (http://www.exrx.net/Muscles/TensorFasciaeLatae.html)
nope
Target: Quadriceps (http://www.exrx.net/Muscles/Quadriceps.html)
Leaver Leg Extension (http://www.exrx.net/WeightExercises/Quadriceps/LVLegExtension.html) 65kg/143lbs*10*3
Target: Hamstrings (http://www.exrx.net/Muscles/Hamstrings.html)
nope, equipment not available and ran out of time
Target: Gastrocnemius (http://www.exrx.net/Muscles/Gastrocnemius.html)
Barbell Standing Leg Calf Raise (http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html) One leg 80kg/176lbs*10*1 Both legs 140kg/308lbs*10*1 180kg/396lbs*10*1
Calf Raises on the leg press machine 220kg/484lbs*10*1 260kg/572lbs*10*1 300kg/660lbs*10*1 340kg/748lbs*10*1
Target: Soleus (http://www.exrx.net/Muscles/Soleus.html)
nope
Target: Tibialis Anterior (http://www.exrx.net/Muscles/TibialisAnterior.html)
nope

Comments
Squats improving, will probably do hamstrings on back day.
Did well considering I my bike training the previous day.

=================================================================================
Biceps
=================================================================================
Target: Brachialis (http://www.exrx.net/Muscles/Brachialis.html)
Barbell Preacher Curl (http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html) 25kg/55lbs*10*1 35kg/77lbs*10*2
Target: Biceps Brachii (http://www.exrx.net/Muscles/BicepsBrachii.html)
Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html) 30kg/66lbs*10*1 25kg/55lbs*10*2
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
Barbell Reverse Curl (http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html) 20kg/44lbs*10*1 25kg/55lbs*10*2

Comments
I was a bit fatigued for Barbell Curl, so I dropped the weight to maintain my form


=================================================================================
Rotator Cuff (http://farm1.static.flickr.com/206/467035211_d46155135b_o.png) Article (http://en.wikipedia.org/?title=Rotator_cuff)
exrx: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html), Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html), Subscapularis (http://www.exrx.net/Muscles/Subscapularis.html), Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html)
=================================================================================
Target: Supraspinatus (http://en.wikipedia.org/wiki/Supraspinatus_muscle) and Infraspinatusg (http://en.wikipedia.org/wiki/Infraspinatus_muscle) and Subscapularis (http://en.wikipedia.org/wiki/Subscapularis_muscle)
1. side-lying abduction
Target: Teres minor (http://en.wikipedia.org/wiki/Teres_minor_muscle) and Infraspinatus (http://en.wikipedia.org/wiki/Infraspinatus_muscle)
2. Dumbbell Lying External Rotation (propped external rotator) (http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html)
3. Dumbbell Lying External Rotation, but lying the other way
Target: Supraspinatus (http://en.wikipedia.org/wiki/Supraspinatus_muscle)
4. lateral raise with internal rotation

Comments
All exercises done with 5kg/11lbs dumbbell, 4 sets each. Supersetted with chest.
This is my new shoulder injury routine and it is designed to target directly the muscles that support the rotator cuff. This week I did right rotator cuff only, but I may extend it to both rotator cuffs in the future.

Ride home 10k/6m. It was wet, but it didn't rain. Pace was good despite doing legs at the gym.

mikesbytes
04-24-2007, 05:21 AM
Tuesday 24th April 2007

Gym: Hurlstone Park RSL 4.30pm - 6pm

=================================================================================
Shoulders
=================================================================================
Target: Deltoid Anterior (http://www.exrx.net/Muscles/DeltoidAnterior.html)
Barbell Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html) 45kg/99lbs*8*3
Target: Deltoid Lateral (http://www.exrx.net/Muscles/DeltoidLateral.html)
Barbell Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) 50kg/110lbs*8*3
Target: Deltoid Posterior (http://www.exrx.net/Muscles/DeltoidPosterior.html)
nope
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
nope

Comments
None

=================================================================================
Back
=================================================================================
Target: General Back (http://www.exrx.net/Lists/ExList/BackWt.html)
Barbell Bent Over Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) 60kg/132lbs*10*1 80kg/176lbs*8*1
Target: Erector Spina (http://www.exrx.net/Muscles/ErectorSpinae.html)
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Romanian style 100kg/220lbs*8*1 120kg/264lbs*6*1 normal 130kg/286lbs*4*1 140kg/308lbs*3*1 150kg/330lbs*1*0 fail
Target: Latissimus Dorsi (http://www.exrx.net/Muscles/LatissimusDorsi.html) and Teres Major (http://www.exrx.net/Muscles/TeresMajor.html) and Trapezius Lower Fibres (http://www.exrx.net/Muscles/TrapeziusLower.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html)
nope
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
Barbell Shrug (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html) 100kg/220lbs*10*3
Target: Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) and Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html)
nope
Target: Subscapulari (http://www.exrx.net/Muscles/Subscapularis.html)
nope
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
nope

Comments
The bar had no grip area at all, it was really sliplery and limited my weights

=================================================================================
Triceps
=================================================================================
Target: Triceps Brachii (http://www.exrx.net/Muscles/TricepsBrachii.html)
Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 60kg/132lbs*6*3
Barbell Rows to belly button (similar to Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 40kg/88lbs*10*3
Cable Pushdown (http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html) 40kg/88lbs*10*3

Comments
none

Walking home the heavens opened up and I got soaked.

mikesbytes
04-24-2007, 06:01 PM
http://www.smh.com.au/ffximage/2005/04/22/anzacday01logo,0.jpgWednesday 25th April 2007 ANZAC day

I'm scheduled to do a 100k hills galore ride, but the weather is crap, so I went for a run instead 48 minutes and was lucky with the weather, only got rained on lightly and I was pretty tired from yesterdays dead lifts.

Today is a public holiday in Australia and New Zealand to remember those fallen in war.

http://www.anzacday.org.au/index.htm

mikesbytes
04-25-2007, 05:33 AM
Wednesday 25th April 2007 continuted

http://farm1.static.flickr.com/108/303452454_661496bb9c_s.jpg (http://farm1.static.flickr.com/108/303452454_661496bb9c_o.jpg) Track bike sprinting on rollers 7.30pm - 8.30pm

My glutes really hurt.

mikesbytes
04-25-2007, 07:56 PM
Thursday 12th April 2007

Ride in 10k/6m.

I was feeling fatigued from yesterdays run in the morning and more importantly, the sprint training on rollers on Wednesday night.

Gym: Bond st Class: Body Balance (yoga) 6.30am Instructor: Keiran
Tai Chi: OK
Strength: Excellent despite being fatigued
Balance: OK
Flexibility: Legs Good, Shoulders Bad
Relaxation: Yes I actually did that.

I'm feeling fatigued, so I'm expecting the worst for the next class. (same comment as last week)

Gym: Bond st Class: Body Attack 7.30am Instructor: Sophia Holland (The Machine)http://farm1.static.flickr.com/194/473286812_e9dc3ba34c_s.jpg http://farm1.static.flickr.com/205/456062438_359190f739_s.jpg (http://farm1.static.flickr.com/205/456062438_91337627c1_o.jpg)Click icon for full picture

Strength: Good
Coordination: ha ha
Aerobic Capacity: Good considering
Injury: Knees and Shoulder didn't give me any problems. I used my heals a bit more, slowely gaining confidence in my knees

Just as well that Flexi was in front of me, so I watch her to figure out what I'm suppose to do. I'm a typical bloke when it comes to this stuff, all thumbs.

Afterwards I Flexi what her nickname was as a kid and it was Annabell Cow, probably fun as a kid, but doesn't translate into being an adult nickname, so I said I'd stick to flexi. Didn't speak to Machine, she was busy. Discussed yoga with flexi, it turns out that shes the yoga instructor for the Sydney Swans.
Clare Holland (Flexi) http://farm1.static.flickr.com/188/473286804_9822b541ff_s.jpg http://farm1.static.flickr.com/169/473306469_0e43fe03d2_s.jpg (http://farm1.static.flickr.com/169/473306469_ec536cf06e_o.gif)Click icon for full picture


Ride home 10k/6m. slow, I was fatigued.

mikesbytes
04-26-2007, 03:36 PM
Friday 27th April 2007 6.20am

Run 50 minutes

mikesbytes
04-27-2007, 04:42 PM
Friday 27th April 2007 continued

Bike ride in 10k/6m
Gym: Park St : Pump (cardio using weights) 5.30pm - 6.30pm Instructor: Yvonne (The Entertainer) http://farm1.static.flickr.com/201/474954520_b3fc03e6c2_s.jpg (http://farm1.static.flickr.com/228/474957970_431c0b50a9_b.jpg)Click icon for picture

The entertainer is 5 months pregrant but looks like 3, click on her picture to see the full story
=================================================================================
Pump
=================================================================================
Warm up 15kg/33lbs 17.5kg/38.5lbs
Squats 47.5kg/104.5lbs 50kg/110lbs Easy
Bench 30kg/66lbs OK
Back 32.5kg/71.5lbs Hands struggled a little at the end
Triceps 20kg/44lbs skull crushers hard, rows easy, tricep pushups struggled
Biceps 15kg/33lbs Struggled a little
Shoulders 5kg/11lbs plates for side raises etc and 15kg/33lbs for military press all very easy
Lunges 40kg/88lbs easy, Dynamic easy
Abs OK to a little hard
I was a bit slack in the stretches at the end

Bike ride home 10k/6m really pushed it in places

mikesbytes
04-27-2007, 04:45 PM
Saturday 28th April 2007

Run 45minutes. Was still feeling the effects of yesterdays pump

mikesbytes
04-29-2007, 07:05 PM
Sunday 29th April 2007 6.15am start

http://farm1.static.flickr.com/168/441399283_0d0388295c_s.jpg (http://farm1.static.flickr.com/168/441399283_c65e12fccc_o.gif) Training Ride thru Royal National Park. Hard work, really hilly 95k/59m
Rode by myself and took the slightly harder route of Audley in, Waterfall out

Hill 1: Audley going south
Pushed hard, at the top I felt really bad on the left hand side above between the hip and the abs. Made me think of hernias, reality was I had just pushed myself hard and was really tired.

Section 2: Flat Rock and flase flat. Got my 13th puncture of the year and had trouble getting enough pressure into the replacement tube, ended up with a really soft rear tyre for the rest of the ride. It kind of sapped my enthusiasm for a while. Eventually I found some rythm and got moving.

Hill 3: Waterfall exit Exit. I was slow on the technical descent as I was a bit concerned about the soft rear and then turned right to go up the biggest hill in the park, at the same time some riders were coming the other way and turned left to the same hill, so I had some guys to pace against which was good, its easy to slack off when you are by yourself. I seemed to go up this hill ok.

At the top I carried straight on, I was now on the main cycling route, the high speed 10k section to be exact, I was a little late due to the puncture and a slightly late start and most of the packs had already been thru. Been conconscious that I was on the high speed section I decided to gun it, there was a pack not too far behind me and I managed to fend them off for about 5k when they caught me, so I tacked on the back for the final 5k. This pack didn't do a sprint at the end so neither did I. Left the pack when they stopped at the servo, my club wasn't there, they had already gone. Another 5k down the road, I came upon a rider I knew and she told me that my club was just a little bit ahead, so I chased and caught them around another 5k later, but by this time I was in the groove and didn't want to slow down, so I went past them and blasted down the road. Picked up another 3 riders and the 4 of us belted along. As we were getting closer to the end of this section we started catching up to a large pack, which I didn't recognise, we didn't want to loose it thru the traffic lights so we put on some speed to make the lights and caught the pack just as I was turning off, with the pack heading for the airport motorway. I waited about 5 minutes and my club turned up and we cruised to the coffee shop.

mikesbytes
04-29-2007, 07:20 PM
Monday 30th April 2007

Ride in 10k/6m. Didn't push it

Gym: Market st 6.15am - 8.00am

=================================================================================
Chest
=================================================================================
Target: Pectoralis Sternal (http://www.exrx.net/Muscles/PectoralisSternal.html)
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html) 5*5 65kg/143lbs, 70kg/154lbs, 75kg/165lbs, 80kg/176lbs, 85kg/187lbs
Dumbbell Decline Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/DBDeclineBenchPress.html) 20kg/44lbs*10*1 25kg/55lbs*10*1 30kg/66lbs*10*1 35kg/77lbs*7*1
Target: Pectoralis Clavicular (http://www.exrx.net/Muscles/PectoralisClavicular.html)
Barbell Incline Bench Press (http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html) 7*5 50kg/110lbs, 55kg/121lbs, 60kg/132lbs, 65kg/143lbs, 70kg/154lbs, 75kg/165lbs, 80kg/176lbs
Target: Pectoralis Minor (http://www.exrx.net/Muscles/PectoralisMinor.html)
nope
Target: Serratus Anterior (http://www.exrx.net/Muscles/SerratusAnterior.html)
nope

Comments
Was a bit weak at Bench Press, but went fine with everthing else

=================================================================================
Biceps
=================================================================================
Target: Brachialis (http://www.exrx.net/Muscles/Brachialis.html)
Leaver Preacher Curl (http://www.exrx.net/WeightExercises/Brachialis/LVPreacherCurl.html) 42.5kg/93.5lbs*10*2 42.5kg/93.5lbs*8*1
Target: Biceps Brachii (http://www.exrx.net/Muscles/BicepsBrachii.html)
Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html) 32.5kg/71.5lbs*10*3
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
Barbell Reverse Curl (http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html) 25kg/55lbs*10*3

Comments
Went OK today

=================================================================================
Forearms
=================================================================================
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
Covered in Bicep exercises
Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html)
Dumbell Wrist Curl (http://www.exrx.net/WeightExercises/WristFlexors/DBWristCurl.html) 15kg/33lbs*15*2
Target: Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html)
Dumbell Reverse Wrist Curl (http://www.exrx.net/WeightExercises/WristExtensors/DBReverseWristCurl.html) 7.5kg/16.5lbs*15*2
Target: Pronators (http://people.eku.edu/byrds/LABPHOTO.htm)
nope
Target: Supinators (http://www.waynesburg.edu/depts/ccink/armpics/supinator.jpg)
nope
Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html) and Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html)
Static Holds (http://www.abcbodybuilding.com/magazine/8_weeks_to_bigger_forearmsIIworkout.htm) 140kg/308lbs*10seconds*7, yes seven. Bar deadlifted into place for all sets

Comments
Anyone got some info on Static Holds ?

mikesbytes
04-30-2007, 06:21 AM
Monday 30th April 2007 continued

Track training at Canterbury (Tempe) Velodrome 7pm - 9.20pm
Warmup on rollers
15 slow laps
15 quick laps behind motorpace

Standing sprints
1. 18.0 200mtr split 28.0 333mtr total.
2. 17.8 200mtr split 27.6 333mtr total.

Leadouts
1. Last
2. First
3. Last
4. Second

mikesbytes
04-30-2007, 09:16 PM
Tuesday 1st May 2007

Gym: Bond st 6.45am - 7.45am

=================================================================================
Shoulders
=================================================================================
Target: Deltoid Anterior (http://www.exrx.net/Muscles/DeltoidAnterior.html)
Barbell Standing Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html) 45kg/99lbs*8*3
Target: Deltoid Lateral (http://www.exrx.net/Muscles/DeltoidLateral.html)
Barbell Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) 45kg/99lbs*10*3
Target: Deltoid Posterior (http://www.exrx.net/Muscles/DeltoidPosterior.html)
Dumbell Rear Delt Row (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html) 7.5kg/16.5lbs*10*1 10kg/22lbs*10*2
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
Nope

Comments
Would of gone heavier in Military Press and Upright Row, but thats all the preset bars went to and all the other bars were in use.

=================================================================================
Back
=================================================================================
Target: General Back (http://www.exrx.net/Lists/ExList/BackWt.html)
Barbell Bent Over Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) 60kg/132lbs*10*3
Target: Erector Spina (http://www.exrx.net/Muscles/ErectorSpinae.html)
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Romanian style 100kg/220lbs*10*2 120kg/264lbs*3*1 hand grip problems
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Placed down each rep 140kg/308lbs*4*1 150kg/330lbs*1*1 160kg/352lbs*0*1 hand grip problem caused last one to fail
Target: Latissimus Dorsi (http://www.exrx.net/Muscles/LatissimusDorsi.html) and Teres Major (http://www.exrx.net/Muscles/TeresMajor.html) and Trapezius Lower Fibres (http://www.exrx.net/Muscles/TrapeziusLower.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html)
nope
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
nope
Target: Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) and Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html)
nope
Target: Subscapulari (http://www.exrx.net/Muscles/Subscapularis.html)
nope
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
nope

Comments
Ran out of time and had to skimp on back. Still got hand grip problems but not as significantly as before

mikesbytes
05-02-2007, 08:23 PM
Wednesday 2nd May 2007

Bike ride 13k/8m in 25minutes including waiting for traffic lights. Fast.

Gym: Rockdale Class: Body Attack 5.30pm Instructor: Dina.
I'st time I've seen Dina since she went off to drop one. Boy or Girl, don't know.
Found class fairly easy, but I was drenched in sweat afterwards.

Gym: Rockdale Class: Pilaties 6.30pm Instructor: Sue (Peggy Sue)
Hadn't done any significant core muscle work in a while so it was about time. OK execept for a couple of cramps.

Bike ride 13k/8m home. Got some good speed going home too!

mikesbytes
05-02-2007, 08:33 PM
Thursday 3rd May 2007

Bike ride 10k/6m OK but a bit slow, I got up to speed when I was overtaken by a fast rider, which spurred me along

Had 5 minutes to kill so I did 2 sets of cable triceps pulldown with a rope at 30kg/66lbs.

Gym: Bond st Class: Body Balance 6.30am Instructor: Keiran
My legs actually felt it in this class. Mind you, I get my body heaps lower than the others, its a bit like those 1/4 squats you see people doing which are a waste of time, I get my front leg down to a 90deg where others don't.

Gym: Bond st Class: Body Attack 7.30am Instructor: Sophia Holland (The Machine)http://farm1.static.flickr.com/194/473286812_e9dc3ba34c_s.jpghttp://farm1.static.flickr.com/205/456062438_359190f739_s.jpg (http://farm1.static.flickr.com/205/456062438_91337627c1_o.jpg)Click icon for full picture Clare Holland (Flexi) was also there as a participant http://farm1.static.flickr.com/188/473286804_9822b541ff_s.jpghttp://farm1.static.flickr.com/169/473306469_0e43fe03d2_s.jpg (http://farm1.static.flickr.com/169/473306469_ec536cf06e_o.gif)Click icon for full picture
My legs were fatigued but they stood up well. I was the only person in the class to attempt the 82 pushups military style, 48 triceps pushups and 24 chest (normal) pushups with the remainder being some special ones. I blew up with only 2 to go and if I'd known there was only 2 to go, I would of done all 82 military style.

Ride home 10k/6m I was a tad slow, not too slow.

mikesbytes
05-04-2007, 03:54 PM
Friday 4th May 2007

Left home at 5.15am 15k/9.5m bike ride

Gym: Elizabeth Plaza : Pump (cardio using weights) 6.10am Instructor: Mel W (Atomic Blonde) Atomic and me: http://farm1.static.flickr.com/202/484274629_431c2195f3_o.jpg
=================================================================================
Pump
=================================================================================
Warm up 15kg/33lbs 17.5kg/38.5lbs
Squats 50kg/110lbs OK, but hard on the core
Bench 30kg/66lbs OK
Back 32.5kg/71.5lbs OK
Triceps 20kg/44lbs skull crushers hard, rows easy, 10kg/22lbs dumbbell overhead presses OK, but is a bit difficult with my shoulder injury
Biceps 15kg/33lbs OK, seem to be getting use to the higher weight. Atomic was right I was going to light before, the previous weight must of being my Princess weight.
Shoulders None today
Lunges 40kg/88lbs easy despite being a harder routine and then I forgot which foot I had done and did the same one again, so at the end I did some extra ones to do the other foot.
Abs None today
Hover/Plank None today

Pushbike ride 3k/1.5m parked bike at St Leonards gym, showered, shaved ironed shirt and went to my new job

Lunchtime 12.05pm
Gym: St Leonards : Pilates Instructor: Dana
=================================================================================
Pilates
=================================================================================
My core was still dead from squats, so it wsa a challenge

Walk out and bump into Judy (Judge Judy), a work colleage I haven't seen in a while, she says come to pump and pilates after work, I say no way I'm doing pump twice.


After work 6.30pm
Gym: St Leonards : Pilates Instructor: Jayne
=================================================================================
Pilates
=================================================================================
Judge judy was there, having finished pump, she has a neck injury at the moment so is on Princess weights for pump at the moment
Judge judy and me, after the class: http://farm1.static.flickr.com/203/484274621_8dbc35a2ee.jpg

So two pilates classes makes Action Man bad to the core.

Ride home 18k/11.25m Man I was on fire, the road passed under the bike at a rapid pace.

mikesbytes
05-06-2007, 07:03 AM
Sunday 6th May 2007 6.00am start

http://farm1.static.flickr.com/168/441399283_0d0388295c_s.jpg (http://farm1.static.flickr.com/168/441399283_c65e12fccc_o.gif) Training Ride thru Royal National Park. Hard work, really hilly 100k/62m Audley in, Waterfall out route
6 of us left and headed for the southern end of the city. Just before we got their one rider broke a spoke in the front wheel. I did my best to fix it, but he couldn't continue on and had to go home. Another rider was suffering from a sore knee and decided to turn around, leaving the 4 of us to ride thru the park.

Hill 1: Audley going south
I was a long way behind the other 3, but maintained my pace while they slowed down. I eventually caught 2 of them to cross the top second.

Section 2: Flat Rock and flase flat. I was struggling ot hold on to them, but hadn't been dropped, then I had trouble with my front derailer, so we stopped to fix it.

Hill 3: Waterfall exit Exit. I was left a little behind on the technical descent, so started the ascent well behind the other riders. At about half way I caught and passed one rider and moved closer to the other rider who held me out to the top, so this time I was 3rd out 4.

As we reached the top, our bike club went past on the normal ride. We had to wait for the last rider to appear and then we went for it to catch the club. We were all tired and gained ever so slowely on the pack using a paceline to share the work load. Eventually we caught a couple of riders who were off the back of the pack and one of them went with us to catch the pack, which we eventually did. We went past the pack and eventually it split into two with us in the front plus a couple of others. Then we got caught by a light and the second pack we back on. Going thru the final uphill we were flying and I was at the back. A girl from some other club decided to overtake so I followed her wheel and then planted it. The pack tacked on and we screemed over and into the final straight for the sprint. I was spend and fell to the back, I followed a wheel thru, but I was too tired to fight for the sprint and pulled out of it. For the rest of the ride, we pretty much cruised with a couple of fast bits. At the coffee shop I ate up big.

12 hours later and I'm still tired. Todays ride worked me hard.

mikesbytes
05-08-2007, 06:52 AM
Monday 7th May 2007

Bike ride 18k/11m. Dam slow, still tired from yesterdays training ride

Gym: St Leonards 7.15am - 8.00am
=================================================================================
Chest
=================================================================================
Target: Pectoralis Sternal (http://www.exrx.net/Muscles/PectoralisSternal.html)
Barbell Bench Press (http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html)5*4 60kg/132lbs 70kg/154lbs 80kg/176lbs*10*1 90kg/198lbs
Target: Pectoralis Clavicular (http://www.exrx.net/Muscles/PectoralisClavicular.html)
Dumbbell Incline Bench Press (http://www.exrx.net/WeightExercises/PectoralClavicular/DBInclineBenchPress.html) 28kg/601lbs*10*1 30kg/66lbs*10*1 32.5kg/71.5lbs*8*2
Target: Pectoralis Minor (http://www.exrx.net/Muscles/PectoralisMinor.html)
nope
Target: Serratus Anterior (http://www.exrx.net/Muscles/SerratusAnterior.html)
nope

Comments
A bit time constrained so did the minimum

=================================================================================
Biceps
=================================================================================
Target: Brachialis (http://www.exrx.net/Muscles/Brachialis.html)
Barbell Preacher Curl (http://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl.html) 25kg/55lbs*10*1 35kg/77lbs*10*1 40kg/88lbs*8*1
Target: Biceps Brachii (http://www.exrx.net/Muscles/BicepsBrachii.html)
Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html) 30kg/66lbs*10*3
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
nope

Comments
Should of found the time to do the reverse curls but didn't

=================================================================================
Forearms
=================================================================================
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
nope and didn't cover under Biceps either
Target: Pronators (http://people.eku.edu/byrds/LABPHOTO.htm)
nope
Target: Supinators (http://www.waynesburg.edu/depts/ccink/armpics/supinator.jpg)
nope
Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html) and Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html)
Static Holds (http://www.abcbodybuilding.com/magazine/8_weeks_to_bigger_forearmsIIworkout.htm) 140kg/308lbs*5seconds*3

Comments
Slippery bar kind of spoied the static holds

=================================================================================
Rotator Cuff (http://farm1.static.flickr.com/206/467035211_d46155135b_o.png) supersetted with chest Article (http://en.wikipedia.org/?title=Rotator_cuff)
exrx: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html), Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html), Subscapularis (http://www.exrx.net/Muscles/Subscapularis.html), Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html)
=================================================================================
Target: Supraspinatus (http://en.wikipedia.org/wiki/Supraspinatus_muscle) and Infraspinatus (http://en.wikipedia.org/wiki/Infraspinatus_muscle) and Subscapularis (http://en.wikipedia.org/wiki/Subscapularis_muscle)
side-lying abduction 10kg/22lbs*10*3

Target: Teres minor (http://en.wikipedia.org/wiki/Teres_minor_muscle) and Infraspinatus (http://en.wikipedia.org/wiki/Infraspinatus_muscle)
Dumbbell Lying External Rotation (propped external rotator) (http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html) 10kg/22lbs*10*3
Target: Supraspinatus (http://en.wikipedia.org/wiki/Supraspinatus_muscle)
lateral raise with internal rotation 5kg/11lbs*10*3

Also did standing upwards rotation 5kg/11lbs*10*3

Comments
The new shoulder routine is heaps better than the old one. I'll have to fix up the documentstion with some proper info and publish it for the benifit of others.


Lunchtime

Gym: St Leonards 7.15am - 8.00am Class Yoga Instructor Lesley
She said she targeted an easier class and she was right, I found the class too easy. I did have trouble with me feet going to sleep, I have no idea why.

Afterwork

Ride to Canterbury (Tempe) Velodrome 18k/11m. Really gunned it, on Victoria road I had good speed on the flat and slipstream a car following a girl on a motorbike. I pulled out from the slip stream and overtook the car and the bike, staying infront of them for about a kilometer until we were stopped by a traffic light.

At the velodrome the problem with my feet going to sleep reappeared, so I followed the motorpace for about 15 or so laps and then pulled off for a while and took my shoes off. I didn't do any standing sprints.

Participated in the leadouts
1. 3rd out of 4, very close to taking second.
2. 2nd out of 2, he did well to hold me out.

Ride home 5k/3m took it easy.

mikesbytes
05-08-2007, 07:02 AM
Monday 7th May 2007

Bike ride 18k/11m. Dam slow, still tired from yesterdays training ride

Gym: St Leonards 7.15am - 8.00am

=================================================================================
Shoulders
=================================================================================
Target: Deltoid Anterior (http://www.exrx.net/Muscles/DeltoidAnterior.html)
Barbell Standing Military Press (http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html) 45kg/99lbs*8*3
Target: Deltoid Lateral (http://www.exrx.net/Muscles/DeltoidLateral.html)
Barbell Upright Row (http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html) 45kg/99lbs*8*3
Target: Deltoid Posterior (http://www.exrx.net/Muscles/DeltoidPosterior.html)
Dumbell Rear Delt Row (http://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow.html) 10kg/22lbs*10*3
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
Dumbell Front Lateral Raise (http://www.exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html)
nope

Comments
none

=================================================================================
Back
=================================================================================
Target: General Back (http://www.exrx.net/Lists/ExList/BackWt.html)
Barbell Bent Over Row (http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html) 60kg/132lbs*5*1 70kg/154lbs*5*1 80kg/176lbs*5*1 90kg/198lbs*10*1
Target: Erector Spina (http://www.exrx.net/Muscles/ErectorSpinae.html)
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Romanian style 100kg/220lbs*5*1 110kg/242lbs*5*1 120kg/264lbs*6*1 130kg/286lbs*4*1
Barbell Dead Lift (http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html) Placed down each rep 140kg/308lbs*4*1 150kg/330lbs*1*3
Target: Latissimus Dorsi (http://www.exrx.net/Muscles/LatissimusDorsi.html) and Teres Major (http://www.exrx.net/Muscles/TeresMajor.html) and Trapezius Lower Fibres (http://www.exrx.net/Muscles/TrapeziusLower.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html) and Rhomboids (http://www.exrx.net/Muscles/Rhomboids.html)
nope
Target: Trapezius Upper Fibres (http://www.exrx.net/Muscles/TrapeziusUpper.html) and Trapezius Middle Fibres (http://www.exrx.net/Muscles/TrapeziusMiddle.html) and Levator Scapulae (http://www.exrx.net/Muscles/LevatorScapulae.html)
Barbell Shrug (http://www.exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html) 120kg/264lbs*10*3
Target: Infraspinatus (http://www.exrx.net/Muscles/Infraspinatus.html) and Teres Minor (http://www.exrx.net/Muscles/TeresMinor.html)
see rotator cuff on yesterdays training
Target: Subscapulari (http://www.exrx.net/Muscles/Subscapularis.html)
see rotator cuff on yesterdays training
Target: Supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html)
nope ?

Comments
None

Lunchtime - nothing

Afterwork

Ride home 18k/11m Interuppted by a lenghty business phone call. Rode OK, but not on fire.

mikesbytes
05-09-2007, 06:10 AM
Wednesday 9th May 2007

Ride 18k/11m

Gym: St Leonards Class: Pump (cardio using weights) 6.15am - 7.15am Instructor: Effie (Pigtails) http://farm1.static.flickr.com/209/491130149_fb2bed492b_o.gif
Pigtails was dressed in black semi shorty shorts and a black crop top that showed off her amazing shoulders.
=================================================================================
Pump release 62
=================================================================================
All weights exclude the bar weight, which is about 3kg/6.5lbs
Warm up 15kg/33lbs
Squats 50kg/110lbs OK
Bench 30kg/66lbs OK
Back 32.5kg/71.5lbs Eash
Triceps 20kg/44lbs skull crushers easy, pullovers easy, tricep pushups easy
Biceps 15kg/33lbs Easy to ok
Shoulders 5kg/11lbs plates for a completely new routine. Started easy, went to OK and then got hard at the end
Lunges 40kg/88lbs one fot on step easy, Dynamic easy
Abs easy
Hover/Plank Side plank easy, plank easy. No opportunity to put weight on back.

Nothing at lunchtime

After work

Ride 18k/11m

mikesbytes
05-11-2007, 06:18 AM
Thursday 10th May 2007

Ride 18k/11m

Gym: St Leonards 6.00 - 7.00

=================================================================================
Legs
=================================================================================
Barbell Squat (http://www.exrx.net/WeightExercises/GluteusMaximus/BBSquat.html) 7*5 60kg/132lbs, 70kg/154lbs, 80kg/176lbs, 90kg/198lbs, 100kg/220lbs, 110kg/242lbs, 120kg/264lbs
Barbell Full Squat (ATF) (http://www.exrx.net/WeightExercises/GluteusMaximus/BBFullSquat.html) normal 60kg/132lbs*10*1
Lunges 4*5 60kg/132lbs, 70kg/154lbs, 80kg/176lbs, 90kg/198lbs

Comments
Need more ROM on squats

=================================================================================
Triceps
=================================================================================
Target: Triceps Brachii (http://www.exrx.net/Muscles/TricepsBrachii.html)
Barbell Rows to belly button (similar to Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 40kg/88lbs*10*1 45kg/99lbs*10*2
Barbell Close Grip Bench Press (http://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress.html) 60kg/132lbs*4*1
Cable Pushdown (http://www.exrx.net/WeightExercises/Triceps/CBPushdown.html) 75?*10*2 82.5?*8*1
Triceps Pushup (http://totalfitness.hypermart.net/art_pics/pushup.jpg) Bodyweight + 5kg/11lbs*10*1, Bodyweight + 10kg/22lbs*10*1, Bodyweight + 15kg/33lbs*10*1

Comments
Failed on close grip bench press

Lunchtime: nothing

Afterwork
Gym: St Leonards Class: Yoga 7.30pm Instructor: Yogi (male)
A bit different to what I usually do.

Ride home 18k/11m

mikesbytes
05-11-2007, 06:26 AM
Friday 11th May 2007

Ride 18k/11m

Gym: St Leondards 6.30am - 7.00am

=================================================================================
Biceps
=================================================================================
Target: Brachialis (http://www.exrx.net/Muscles/Brachialis.html)
nope
Target: Biceps Brachii (http://www.exrx.net/Muscles/BicepsBrachii.html)
Barbell Curl (http://www.exrx.net/WeightExercises/Biceps/BBCurl.html) 35kg/77lbs*10*3
Target: Brachioradialis (http://www.exrx.net/Muscles/Brachioradialis.html)
Barbell Reverse Curl (http://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl.html) 230kg/66lbs*10*3

Comments
A little snappy with the higher than normal weights

=================================================================================
Forearms
=================================================================================
Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html)
Barbell Wrist Curl (http://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl.html) 15kg/33lbs*15*3
Target: Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html)
Dumbell Reverse Wrist Curl (http://www.exrx.net/WeightExercises/WristExtensors/DBReverseWristCurl.html) 10kg/22lbs*10*3
Target: Pronators (http://people.eku.edu/byrds/LABPHOTO.htm)
nope
Target: Supinators (http://www.waynesburg.edu/depts/ccink/armpics/supinator.jpg)
nope
Target: Wrist Flexors (http://www.exrx.net/Muscles/WristFlexors.html) and Wrist Extensors (http://www.exrx.net/Muscles/WristExtensors.html)
Static Holds (http://www.abcbodybuilding.com/magazine/8_weeks_to_bigger_forearmsIIworkout.htm) 120kg/264lbs*10seconds*4 Bar deadlifted into place for all sets. Slippery bar used

Comments
none

Lunchtime: nothing

Afterwork

Ride home 18k/11m

mikesbytes
05-13-2007, 09:14 PM
Satuday 12th May 2007

Bike race Heffron Park C grade

Took off after a break about mid race and took 2 riders with me, when they wouldn't share the work, I pulled up. Break was absorbed by the pack a couple of laps later. I was boxed in with 1 lap to go and had to do some maneuvers to get out of it. with 1k to go I stood up to power off the front and immediately cramped in both calves. I sat down and tried to stretch them while retaining my position. The rider in front of me almost fell off twice, after grounding his pedals on the co I had another go at them at 500mtrs but they weren't coming to the party, so I pulled to the left and let the rest race.

Approx 60k/37.5m including riding to/from.

Sunday 13th May 2007

Run 45 minutes

mikesbytes
05-17-2007, 07:19 AM
I"ve been super busy, but have managed to fit my training in, but got behind with the records.

Sunday 13th May - Run 45 minutes

Monday 14th May - Bike 36k Chest, Biceps

Tuesday 15th May - Bike 36k Legs, Back Left office at Midnight fast ride with tons of green ligths and little traffic, got to bed at 1.30am

Wednesday 16th May - woke up ant 6.15am and got going Bike 36k, Shoulders, Triceps

Thursday 17th May - Bike 36k, Bodypump, Yoga

mikesbytes
05-17-2007, 05:19 PM
Friday 18th May - Bike 36k, Shoulders, Rotator Cuffs, Forearms

mikesbytes
05-21-2007, 06:11 AM
Saturday 19th May
- Run 45 Minutes
- Bike race Heffron C grade. Struggled all thru the race with numerious cramps. Managed to stay with the race but had nothing for the final sprint. 60k all up. 14th flat tyre and lost my tyre leavers.

Sunday 20th May
- Club bike ride to Waterfall 90k all up. Unfortenually there was an accident where one rider got a flat tyre and another rider ran into the rear and did a face plant at 50kph. He was unconcious for a couple of minutes and was taken to hospital in an ambulance, where at time of writing this he will be for 2 days, getting out on Tuesday. 15th flat tyre of the year and lost my bike pump.

Monday 21st May

Bike Commute 41k

Chest, Biceps, rotator cuff. Did 100kg/220lbs in chest which is the heaviest weight I've done in a long long time, however ROM was really limited, so I'm still a long way off matching my pre 2004 injury strength.

Yoga - hurt my knee, the bone of the lower leg seemed to almost pop out of the socket. Wasn't doing anything signicant, so it caught me completely by supprise.

Track training
Standing 200mtr sprints
100m split 12.4 seconds 200mtr "don't know" a memory like a sive the time keeper.,
100m split 12.0 seconds 200mtr 18.0 seconds.
Lead outs
1. 3rd out of 6
2. Last out of 5
3. 2nd out of 4

Organichu
05-21-2007, 06:24 AM
What was the injury, if I may ask?

mikesbytes
05-21-2007, 07:26 AM
Concussion

Heres the thread on it on my racing bike club. I think the picture is on page 2.

http://www.dhbc.org.au/forum/viewtopic.php?t=26

Organichu
05-21-2007, 07:41 AM
Oof.

Strong efforts, anyway.

Hope the guy's ok.

Blanche_Soprano
05-21-2007, 06:58 PM
I just realized that you have had 15 flats already this year. This sounds like a lot to me, even with all of your riding. Two in one weekend even. What are you doing wrong?

mikesbytes
05-23-2007, 04:40 AM
I just realized that you have had 15 flats already this year. This sounds like a lot to me, even with all of your riding. Two in one weekend even. What are you doing wrong?

The most I've ever had in a year is 6 which was last year. I must of angered the puncture god.

Come to think of it, if I get 1 more flat this year, I'll match the combined total of 2004, 2005 and 2006 being 5 + 5 + 6 = 16.

I now know the full details of the accident, that happend directly behind me. The rider in front hit a piece of road base that had broken off and become a rock at 50kph/30mph which caused a pinch flat in both of his tyres, but it appears that he paniced and hit the breaks washing about 2/3 rds of his speed off to say 16kph/10mph and then my mate ran straight in the back of him while still doing 50kph/30mph. In hind sight the rider with the flats should of yelled out "stopping" and just rolled to a stop, which would of allowed those behind to react accordingly.

He's out of hospital now and isn't allowed to drive or ride for a month.

Edit: On Saturday I lost my tyre leavers, forgot to put them away after fixing the the flat. On Sunday, I lost my bike pump on route. Hey, I've ridden 3 days without a flat.

mikesbytes
05-23-2007, 05:39 AM
Tuesday 22nd May 07

36k cycling commuting

Back and Shoulders
DL's 150kg/330lbs no problems and then failed to lock out properly on 160kg/352lbs. Oh well.



Wednesday 23rd May 2007

36k cycle commuting

Pump at 6.15am. Hell I had to get up at 5.0am to make that one. The knee I injured doing yoga seems to be fine for cycling and squauts but is no good for any sidewise movement such as some stretches or side plank.

mikesbytes
05-24-2007, 05:13 AM
Thursday 23rd May 07

36k cycling commuting

Pump again.

Fuzzy
05-24-2007, 05:59 AM
Doesnt your ass hurt?

mikesbytes
05-24-2007, 06:23 AM
Doesnt your ass hurt?

Actually my knee hurts, cos I injured it. But thats nothing compared with being knocked out, aka my mate on Sunday.

Hows the chest injury?

mikesbytes
05-25-2007, 01:37 AM
Friday 25th May 2007

Bike 36k

Weights: Biceps, Triceps, Hands, Wrists

Pilaties (thats abs covered)

mikesbytes
05-28-2007, 07:23 AM
Saturday 26th May 2007

Sydney road racing championships.

Thats me in the red top with the blue helmet.

http://erniesmithphoto.com.au/photos/Img0476_0010_thm.jpg
http://erniesmithphoto.com.au/photos/Img0476_0069_thm.jpg

It was cold and foggy, as you can see from the pictures. I did well to fend off some really vicous attacks at speeds exceeding 50kph/30mph on the flat. I was really pleased to be able to mix it with such a class of riders.

mikesbytes
05-29-2007, 04:26 AM
Sunday 27th May 2007
Bike Club training ride 90k/56m

Monday 28th May 2007
Bike commuting 41k/26m
Chest
Rotator Cuff
Biceps
Bike track/velodrome training. Some idiot had put the sprinklers on and one of the banks was wet, so it was to dangerous to sprint so we just rode around.

Tuesday 29th May 2007
Bike commuting 36k/22.5m
Back
Shoulders

mikesbytes
05-30-2007, 05:44 AM
Wednesday 30th May 2007
Bike commuting 36k/22.5m
Bodypump class

Organichu
05-30-2007, 06:56 AM
Curious, what's your longest ride ever?

mikesbytes
05-30-2007, 04:17 PM
Actually I've never done a "longest ride" Earlier this year I did a 125k/78m mountain style training ride earlier this year, we were home before lunch.

We have been talking about doing a 200k/125m ride, the problem is finding the time for such a ride.

That race I did was my 14th race, I started racing in August 06. It was my longest race at 50k/31m and the highest average speed I've done at 41kph/26.5mph while responding to attacks exceeding 50kph/30mph on the flat.

So you can see why I'm disappointed with my squats, if my legs can do that I should be squatting a lot better. True they are improving.

It's difficult to compare cycling to my running days, as a teenager I was very quick over middle distances, 1500mtr track (mile is 1610mtr), 8k/5m road. I do recall running 32k/20m once when I was about 17.

Blanche_Soprano
05-30-2007, 08:26 PM
Have you been trying different foot placements for your squats? If you can find a stance that feels the most like riding your bike, you will probably be doing a lot better.

mikesbytes
05-30-2007, 09:10 PM
Its a matter of being paitent with the squats, while I have the appitude to do them, I never did weight room squats until recently, relying on my cycling and pump classes for leg strength. I was working with a maximum 100kg/220lbs for squats and decided to up it to 120kg/264lbs so I can get use to heavier weight while I continue to work on my ROM at lighter weights. I'm also using my pump classes to work on the ROM, but I'm limited to 50kg/110lbs in pump because the bars can't take any more weight and I bent the pump bar this morning, but it was because the bars were old and I couldn't find a good one before the class started.

Thursday 31st May 2007

Gym: FF Bankstown Instructor: Ellie
Class1: 9.30 - 10.30am Bodypump
Class2: 10.30 - 11.30am Bodyattack

mikesbytes
06-01-2007, 04:52 AM
Thursday 31 May 2007
Gym: FF Auburn Instructor: Elle (both classes)
9.30am Bodypump
10.30am Bodyattack
No cycling

Friday 1st June 2007 (first day of winter)
36k/22.5m cycling commuting
Gym: FF St Leonards Instructor: Olivia
6.15am Pump. I went a little light on some of the tracks I was a bit sore. I had to get up at 5am to make that one.

Lunchtime I went boxing with my former boxing partner who is my current manager. This is the first time I have done boxing since the shoulder specialist gave me the news in August and I took it really easy. I don't seem to have any problems with the shoulder. I put it down to my new shoulder injury weight exercises that I'm doing on Mondays along with Bench Press. Really happy about that.

mikesbytes
06-01-2007, 06:11 PM
Saturday 2nd June 2007
85k/53m bicycle training ride. Rode by myself over the harbour bridge, thru Sydney northern beachs, up to Narrabeen lakes, back thru Duffy's Forest/Parkhurst lakeway? Good on some of the hills and not so good on others.

mikesbytes
06-02-2007, 02:02 AM
I went to put the bike away and the rear was flat, that makes 16 flat tyres this year.

mikesbytes
06-03-2007, 02:29 AM
Sunday 3rd June 2007
Club training ride 85k/53m. My legs hurt a lot on the way out so I took the front a lot and controlled the pace. In the coffee shop afterwards my hamstring cramped, true I hadn't taken a magnesium table before I left for the ride.

mikesbytes
06-04-2007, 06:33 AM
Monday 4th June 2007
Bicycle commuting 36k/22.5m
Chest - didn't do so well today
Shoulder injury rotator cuff - excellent
Biceps - excellent

Monday night at Velodrome
Arrived late only got one standing sprint in 333mtrs 28.2 seconds.
Leadouts
1. 3rd out of 6
2. 3rd out of 5
3. 3rd out of 4
4. 1st out of 2

mikesbytes
06-04-2007, 09:36 PM
Tuesday 5th June 2007
Bicycle commuting 36k/22.5m

Back - Good stuff today, DL maxed at 150kg/330lbs*2 easy reps with no hand grip problems what so ever. I see that day that I break my 1RM PB of 160kg/352lbs isn't that far away.

Shoulders - no probs.

There was the really big dude being trained by an almost as big personal trainer and he did dumbell bench press with 50kg/110lbs dumbells. Most impressive. Anyway I bumped into him outside the gym and he came over an introduced himself, he's planning to enter body building comps next year, at the moment he's on a bulk. He was impressed with my dead lifting, bringing the topic up, I said that people find me a pain in the back. Anyway there you go, the skinny guy got a compliment from a really big guy, so I must be travelling ok.

mikesbytes
06-05-2007, 04:44 PM
Wednesday 6th June 2007
Bicycle commuting 36k/22.5m
Class: BodyPump at St Leonards Gym 6.15am, instructor Effie (Pigtails) Upped my lunge weight but couldn't fee the difference, I'll up it again next time.

mikesbytes
06-07-2007, 06:10 PM
Thursday 7th June 2007
Bicycle commuting 40k/25m
Legs
Triceps. I've switched triceps exercises as there had been a lack of progress. The gym I was at had one of those dip racks with the spaced bars, they work pretty good.

mikesbytes
06-08-2007, 04:08 PM
Friday 8th June 2007
Bicycle commuting 36k/22.5m Really bad weather.

Morning
I had finished for the day so a bit of muck around
Dips
Curls
Cleans with a squat. Something was wrong, so back at work I researched and determined that I didn't have my elbows high enough

Lunchtime
Pilate's - thats abs done
Cleans (no squat). Bumped the weight up 10kg/22lbs so it would push on my arms a bit more and after a fashion finally got the bar to sit on the body, mission complete.

mikesbytes
06-09-2007, 07:23 PM
Saturday 9th June

Nothing

Sunday 10th June
65k/40m bike ride. Waited till it stopped raining and went out. 17th flat tyre of the year. Bumped into a fellow bike club member at the half mark and rode home with him.

mikesbytes
06-10-2007, 08:00 PM
Monday 11th June
85k/53m bike ride with the club. Did a reasonable amount of work on the front, but we didn't really push that hard. It was James first ride after his accident where he was knocked out 3 weeks ago, he rode ok.

mikesbytes
06-11-2007, 09:41 PM
Monday 11th June (continued)
Monday Night Track training.
4 of the road riders including me also went to the track tonight and trained with about 10 other track only riders.

One of those riders was AlHassan a former Serra Leon representative who seek-ed asylum at the last Commonwealth Games. Got a picture of him and me at the track last night, but taken with my phone, so apologies for the poor quality of the picture.

http://farm2.static.flickr.com/1191/540583407_ff93ff1a19_o.jpg

mikesbytes
06-12-2007, 04:09 AM
Tuesday 12 June 2007
Slept in
Commute 36k/22.5m
Started late
Chest
Rotator Cuff injury
Did the heaviest weight I've ever done in inclined DB Bench Press, using 37.5kg/75lbs dumbbells. I had a dude who was about the same size as me hand one up and he really struggled to pick it, I'll have get a bigger dude to pick it up for me next time.

mikesbytes
06-12-2007, 05:58 PM
Wednesday 13 June 2007
Felt a bit crook last night.
Managed to drag myself out of bed
Frigging cold by Sydney standards, the road sign said 2degC (0 = freezing point) , later I bumped into another rider I know and he said it was 0degC at his place.
Commute 36k (if I get home, there's a big cut in my rear tyre).
I feel hungry before I start.

Back
Rows 80kg*8, *6
Romainian Deadlifts 120kg*8
Deadlifts 140kg*5, 150kg*2, 160kg*1, 160kg*1 at 160kg/352lbs I felt dizzy after each deadlift and had to sit down.
Romainian Deaflifts 100kg*8
Rows 60kg*10

Shoulders
Military Press 40kg*8, 45kg*8, 45kg*8
Pullups 50kg*6*3
Shrugs 120kg*10*3

mikesbytes
06-14-2007, 04:27 AM
Thursday 14th June 2007
Bike commute 36k/22.5m. It was freezing, I was slow in the morning and got rained on going home.
Did pump (cardio using weights) and did the heaviest weight I'd ever done in the lunge track, I got real burn thru my legs.

At lunchtime I did body balance (yoga) and I could really feel those legs. Well you know what they say, no pain no gain.

mikesbytes
06-15-2007, 03:18 AM
Friday 15th June 2007
Bike commute 36k/22.5m another raining day in Sydney and I was lucky not to get rained on, but the roads where throughly wet.

Biceps
Peck deck 25kg/55lbs*10*1, 35kg/77lbs*10*1 40kg/88lbs*6*1
Standing curls (and no they weren't done in the squat rack) 35kg/77lbs*10*1, 40kg/88lbs*10*2
Reverse Standing curls 30kg/66lbls*10*1, 35kg/77lbs*10*1

Triceps
Close grip bench press 60kg/132lbs*7*2, 60kg/132lbs*6*1
Dips bodyweight*10*3, bodyweight+20kg/44lbs*4*1, bodyweight+10kg/22lbs*10*1 used a belt with a chain and hung the weight off it.

Lunchtime Piliate's
Frigging died a death, just my luck they started with a series of triceps pushups and the triceps were still shot from the mornings weight training. Usually its like "yeh right, I'm here for the abs" and then I struggled in abs too - ouch. So thats abs done.

Fuzzy
06-15-2007, 04:48 AM
Nice.

mikesbytes
06-21-2007, 03:41 PM
Saturday 16th June - Nothing due to heavy rain

Sunday17th June - Bike club training ride 85k. A bit wet, windy.

Monday 18th June - Flew to New Zealand - Nothing

Tuesday 19th June -Nothing

Wednesday 20th June - Got to a gym with an old friend of mine;
- Barbell Bench Press 5*5, 60kg, 70kg, 80kg, 90kg (hey thats 4 not five
- Inclined Dumbbell Bench Press 30kg*10, 36kg*10
- Then did so strange cardio class where you held dumbbells in your hands and boxed. Your arms really hurt.
- Deadlifts 65kg, 130kg, 150kg, 160kg/352lbs did 160 easy so I had 2 goes at 170kg and both failed, which surprised me considering how easy I did 160.

Thursday 21st June - Nothing

Friday 22nd June - Nothing

mikesbytes
06-24-2007, 11:37 PM
Saturday 23rd June
Legs and some abs at the gym. Was with my friend who has a personal trainer so I did her routine, which was quite difficult as it was things I wasn't use to doing.

Sunday 24th June - Nothing
Jumped the plane back to Australia in the arvo.

mikesbytes
06-25-2007, 04:21 AM
Monday 25th June 2007
Bicycle commute 36k/22.5m rode thru the poring rain on the way in

Chest
Bench Press 60kg*5, 70kg*5, 80kg*5, 90kg/198lbs*5
Inclined Dumbbell bench press 30kg*10, 35kg/77lbs*10
Decline bench press 60kg*5, 80kg*5, 90kg/198lbs*5

Comments: I got the 40kg/88lbs dumbbells out, but there was no one strong enough to had me a dumbbell so I couldn't do them.

Rotator Cuff
One arm side raises thumb down 7.5kg/16.5lbs*10*3
Standing one arm rotations 7.5kg/16.5lbs*10*3
Lying down one arm rotations 10kg/22lbs*10*1, 15kg/33lbs*10*2

Comments: Did both shoulders instead of just the injured side and the good shoulder was noticeably stronger despite not normally being exercised.

Lunchtime: Yoga Instructor: Leslie

Blanche_Soprano
06-25-2007, 10:28 PM
I tried replying to your message, but your mailbox seems to be full. Popular are we? I would like to reply and to do so, you need to delete some messages.

mikesbytes
06-26-2007, 02:41 AM
I tried replying to your message, but your mailbox seems to be full. Popular are we? I would like to reply and to do so, you need to delete some messages.

Done, sorry about that

mikesbytes
06-26-2007, 05:59 AM
Tuesday 26th June 2007
Pissing down, caught the train

Back
Deadlift singles 100kg/220lbs, 140kg/308lbs, 160kg/352lbs, 170kg/374lbs fail
Deadlifts 140kg/308lbs*5*1
Romanian Deadlifts 120kg/264lbs*8*1, 100kg/22lbs*10*1
Rows 60kg/132lbs*10*1
Sumo Deadlift singles 60kg/132lbs, 100kg/220lbs, 120kg/264lbs, 140kg/308lbs

Shoulders
Military Press 45kg/99lbs*10*1, 50kg/110lbs*8*1, 50kg/110lbs*6*1, 45kg/99lbs*8*1
Pullups 50kg/110lbs*8*3

mikesbytes
06-27-2007, 04:45 AM
Wednesday 27th June 2007
Bicycle commute 36k/22.5m

Biceps
Peck Deck 30kg/66lbs*10*1, 35kg/77lbs*10*1, 40kg/88lbs*8*1
Standing Curls 35kg/77lbs*10*1, 40kg/88lbs*10*2

Forearms and Hands
Reverse Curls 30kg/66lbs*10*1, 35kg/77lbs*10*2
Static Holds 140kg/308lbs 15sec, 15sec, 10sec, 10sec DL'd from ground to get it into place
Dumbbell wrist curls 15kg/33lbs*10*3 each hand
Dumbbell reverse wrist curls 7.5kg/16.5lbs*10*3 each hand

And I weighed myself, I put a kilo/2.2lbs on during my week off. Never mind, I'll burn it off.

Lunchtime: Pilate's

mikesbytes
06-27-2007, 06:24 PM
Thursday 28th Juen 2007
Bicycle commute 36k/22.5m By Sydney standards it was really cold 3degC but not too bad if you have the right gear

Legs
AFT Squats 60kg/132lbs*10*1
Box Squats 60kg/132lbs*10*1
Half Squats 80kg/176lbs*10*1, 100kg/220lbs*10*1, 120kg/264lbs*10*1
Lunges 80kg/176lbs*8*1 each leg

Comments: I had sore legs before I started but this is the only day I can do legs on because I'll be bicycle training or racing on Saturday and I need to give them 48hours rest, so I went light and focused on technique.

Triceps
Close grip bench press 80kg/176lbs*8*2, 80kg/176lbs*6*1
Dips Bodyweight(81kg/178lbs)*10*3
Skull Crushers 35kg/77lbs*10*3

Comments: I can feel some progress for triceps, the dips are really helping. Need to buy a chain so I can hang a weight off my waist for dips.

kate
06-27-2007, 07:38 PM
so r u a rider... sorry cbf reading thru ur whole journal.
i brought a good mountain bike last summer, with great intentions,did a big 30k ride then i moved house and dont have anywhere to ride, except to our friends a few blocks away, we walk or ride when we have a session on the piss so i think its got like 40k on the clock. but when i decide i wanna be a mountain biker, i have a bike!!
i just need the padded shorts so i dont get sore 'bits' ya know wot i mean!

mikesbytes
06-27-2007, 11:49 PM
so r u a rider... sorry cbf reading thru ur whole journal.
i brought a good mountain bike last summer, with great intentions,did a big 30k ride then i moved house and dont have anywhere to ride, except to our friends a few blocks away, we walk or ride when we have a session on the piss so i think its got like 40k on the clock. but when i decide i wanna be a mountain biker, i have a bike!!
i just need the padded shorts so i dont get sore 'bits' ya know wot i mean!

Hey Kate, bet there's some good mountain bike riding around your way.

Check out these shorts (http://www.cellbikes.com.au/p_364_CELL_BICYCLES__TEAM_KNICKS__BEST_DEAL_IN_AUSTRALIA) from cell bikes. Only AU$19 (plus postage). I have a pair and they are good shorts.

kate
06-28-2007, 12:41 AM
woo will give em a whirl...i went mountain bike riding full on up dirt tracks and very rocky roads, couldnt walk the next day!
i think there may be sum good spots but i need to go for a drive to make sure i dont get lost...might just make it my mission on my holidays, i start next week for two weeks!!weee
(i get school hols!!)

mikesbytes
06-28-2007, 01:08 AM
Some of us make Lycra look good, I'm sure you are one of them Kate.

mikesbytes
06-28-2007, 06:02 AM
Thursday 28th June 2007 continued

Bodybalance (Yoga/Pilaties/Thai Chi)
My sore legs and lumber region from this weeks lifting didn't seem to worry me at all. There's been a small improvement in my knee injury

So I still have Friday up my sleeve. Shall I do Mondays weights?

mikesbytes
06-28-2007, 10:24 PM
Friday 29th June 2007
Bike commute 36k/22.5m

I had finished my weights for the week, this is an extra session. I probably should of done cardio, but I was too lazy.

Shoulders
Military press 45kg/99lbs*10*1, 50kg/110lbs*8*1, 50kg/110lbs*7*1
Upright row 50kg/110lbs*8*3

Biceps
Barbell Preacher Curl 35kg/77lbs*10*1, 40kg/88lbs*10*1, 45kg/99lbs*6*1

Practiced deadlifts using varying weights between 60kg/132lbs and 140kg/308lbs working on reducing rounding of the back and trying to get the bar closer to the legs. There's a number of issues including some flexibility ones but I think the major issue is that I'm pulling the bar upwards rather than pulling it a little backwards. So I'm not utilising my legs correctly.

kate
06-29-2007, 10:27 PM
Some of us make Lycra look good, I'm sure you are one of them Kate.

dunno bout that, but in my line of work i have to wear the ***** everyday, and thats why i have to exercise!! lol

mikesbytes
06-30-2007, 12:03 AM
dunno bout that, but in my line of work i have to wear the ***** everyday, and thats why i have to exercise!! lol

What kind of work do you do?

kate
06-30-2007, 12:56 AM
stripper