CapOne818’s Training Journal Options

[CapOne818]

Thanks Bird!!! This is exactly what I hoped this thread would achieve… Yeah, I’ve been dragging my scrawny little legs on updating so here it is.

I took Friday off. I was really sore after the week so all I did was make sure I got my stretching in. Other than that, I just chilled. Did a little riding with my son, but nothing to constitute even a half a workout. I didn’t get a chance to sit down and rethink my plan, but hopefully I will get to it soon. As for now I will continue to do what I can.

01-07 Workout

I’m going to start listing the poundage’s where I can (don’t laugh I can see thru the computer screen)

Warm-up: Same as recently posted above.

Strength Training:
Box squats (with a bench) – 3x5@225
Deadlifts – 3x5@225
Pull-ups – 3xfailure
Incline Bench Press – 3x5@185
Bicep Curls alternated with close grip bench presses – 3x10
Crunches on the ball alternated with leg raises – 3@15

Cooled down with some stretches. Workout was quick but tough. It felt good to push a little weight. I haven’t really done any weighted squats in a while so it was good change of pace.

01-08 – I was planning on going to track and race, but when I was tightening my headset I ended up stripping a bolt in my stem and there was too much play in the steer tube. I didn’t get a chance to fix it until after the kids went to bed.

01-09

I have a Cateye on the bike so I figured why not post this data as well.

Commute to work:
Distance: 2.19 miles
Time: 7:54
Avg. Speed: 18.07 mph
Max Speed: 27.3 mph

Commute Home (mostly uphill)
Distance: 2.17 miles
Time: 12:11
Avg Speed: 10.6
Max Speed: 22.3

Went home and rode with my son. I did some sprints and worked on manuals. Nothing groundbreaking, but it’s something.

[s4lnj]

updates please... i know you are working!!

[s4lnj]

knock knock knock... anyone in there training?

[Big Bird]

Send in a Search Team...

[CapOne818]

You can call off the search team.. Obviously way behind on my updates. I've been dealing with a lot of changes lately. One of the biggest was deciding last minute that we were moving which threw a wrench in our lives. Finally getting settled. Workouts have been pretty short, but at least they haven't stopped. It's been a mix of mostly bodyweight conditioning with riding whenever I can. I'll be back training 100% tomorrow. Thanks for keeping me on track.

[CapOne818]

1-25 Workout

15 min. Warmup
30 min. General ride
15 sprints for 25 yards
Finished with some core and stretching at home

Didn't workout since. Took a short vacation to Mammoth to recharges after the move, which was much needed. Got a little boarding in, and made sure to stretch. Other than that just hung with the family. I will do a little riding later today.

[s4lnj]

thats good!!! i totally agree with taking some time to "re-set" after a few weeks of working hard. there are a couple times a year where i do zero to little training, one of which is as soon as my season ends.

as for the other i just listen to my body, at this point racing and training isn't all i have sometimes stress at home and work and the kids plus piling training and zero sleep adds up and you need to step back.

[CapOne818]

1-30 Workout

15 min. dynamic warm-up

Squats - 4 sets @225x5
Bench - 4 sets @185x5
Pull-ups - 4 sets to failure
Stiff-Legged Deadlifts 4 sets @205x5
Barbell Curls & Close Grip Bench press (Superset) 4 sets


1-31 Workout

15 min. dynamic warm-up
1 hour ride around neighborhood - Nothing too hard, worked on manuals and threw some sprints in there. Worked up a pretty good sweat.
Core - Curls, leg raises, side bends, planks
Stretched

Workouts felt good. It was nice to get back on track. I was finally able to put together the gym at the new house, so that is good news. I will post pics of the setup later on.

[Big Bird]

[quote name='CapOne818' date='Feb 1 2012, 01:01 AM' post='1154000']
1-30 Workout

15 min. dynamic warm-up

Squats - 4 sets @225x5
Bench - 4 sets @185x5
Pull-ups - 4 sets to failure
Stiff-Legged Deadlifts 4 sets @205x5
Barbell Curls & Close Grip Bench press (Superset) 4 sets


1-31 Workout

15 min. dynamic warm-up
1 hour ride around neighborhood - Nothing too hard, worked on manuals and threw some sprints in there. Worked up a pretty good sweat.
Core - Curls, leg raises, side bends, planks
Stretched

Workouts felt good. It was nice to get back on track. I was finally able to put together the gym at the new house, so that is good news. I will post pics of the setup later on.
[/quote]

Nice!

[CapOne818]

02-02 Workout:

1 hour ride – focused on manuals, bunnyhops, sprints
Core
Stretched

02-03 Workout:

15 min. warm-up
Squats
Bench
Stiff-legged deadlifts
Pull-ups
BB rows
Curl
Bench dips

02-04 Workout:

15 min. warm-up
15 sprints (25 yards)
Core
Stretch

02-05 Workout
Off-Day