July 10, 2019

WEDNESDAY 4AM

1 SET / 20 REP CIRCUIT (1 minute recovery between exercises)
Push-up
Ab roller
Bench Press – 135 lbs
Pull up – 24reps
Squat – 135 lbs
Kettle bell Snatch – 53 lbs 20R/20L

1.5 mile walk – 40 lb vest

WEDNESDAY 5:30 PM

CYCLING (indoor trainer; 1 hour, 10 mins)
10 min warmup
5 min on tempo zone 5 min off endurance zone x 5
10 min cool down

NOTE

AM Body weight – 172 lbs

May 4, 2019

SATURDAY 7:30 AM

PULL-UPS (body weight)
1 set x 22 reps

10:00 AM

CYCLING  (Criterium Masters Category)
40 minutes  Max heart rate 183 bpm

NOTE:

  • AM body weight 173 lbs
  • Day 12 of 15%-10% body fat program
  • Pull-ups improved by 10-12 since January by doing low volume weighted sets and losing 15 lbs.   22 reps is the most I’ve done in 6 years.  This was without a warmup.  My PR is 23 reps when I was in my early 20s and weighed 145 lbs.
  • The criterium race course was more technical than I expected.  There were three narrow downhill turns and a 400 meter 3% uphill with broken pavement.  Racing open masters age 35+ made it a certainty the race would come apart.  It did within two laps.   For a first crit in 15 years it was an ambitious move on my part, but a good indicator of my fitness level and pack skills.   It took 10 laps just to feel comfortable in three of the turns.  I made too hard an effort at the wrong time in the closing laps (and it cost me a chance for first instead of 3rd in age group.  I was pulling for half a lap when a lead group passed us.  Two of my age group riders resting on my wheel jumped on the back of the group on the uphill and I couldn’t respond quick enough.  I chased for two laps and thought I had a chance to get back but came up short.     Lessons learned:
    • need more speed endurance
    • need to drop another 10 lbs of fat
    • more group riding at max efforts
    • race smarter

 

May 30, 2017

TUESDAY– 4 am

LANDMINE PRESS (Half-Kneeling – Bar +25 lb Plate)
8 reps x 2 sets each arm

SQUAT
225 lb x 5 reps x 2 sets

DEADLIFT
245 lb x 5 reps x 2 sets

HIP THRUST
305 lb x 20 reps

DIPS (+25 lb)
5 reps x 2 sets

AB WHEEL
10 reps x 2 sets

PULL-UPS (+25 lb)
5 reps x 2 sets

KETTLE-BELL SNATCH (36 kg)
5 reps x 2 sets each arm

May 19, 2017

FRIDAY – 4 am

OVERHEAD PRESS
95 lb x 5 reps
115 x 3
125 x 2

SQUAT
230 lb x 5 reps x 2 sets

DEADLIFT (hook grip)
305 lb x 2 reps
300 x 2

HIP THRUST
305 lb x 20 reps x 1 set

KETTLE-BELL SNATCH (24 kg)
25 reps each arm x 1 set

DIP
8 reps x 2 sets

RING CHIN-UPS with L-SIT
8 reps x 1 set

May 11, 2017

THURSDAY – 4 AM

HIP THRUST
305 lb x 20 reps

DEADLIFT (hook grip)
305 lb x 2 reps x 2 sets

OVERHEAD PRESS
120 lb x 5 reps x 2 sets

SQUAT
225 lb x 5 reps x 2 sets

RING CHIN-UP with L-SIT
8 reps x 2 sets

DIP
8 reps x 2 sets

KETTLEBELL SNATCH (36 kg)
6 reps each arm x 2 sets

NORDIC HAMSTRING EXERCISE
5 reps x 2 sets