August 4, 2019

SUNDAY -1100

CYCLING (stationary rollers)
43 minutes rolling accelerations

Warm up
 15 min @ 3 RPE
 80-100 rpm
1 min @ 6 RPE 
From slow (10-12 MPH) roll, accelerate to 110 rpm, and hold until the minute is over
5 min @ 6 RPE
Repeat 1’/5’ intervals for 3 sets
Cool Down
 10 min @ 3 RPE


  • These are great for building to the efforts to follow moves in races, or make the moves. Full recovery between efforts.
  • recorded highest 1 min power over past two seasons during second interval

July 24, 2019


Barbell Shrug
135 lbs x 10r x 3s

Bench Press
135 lbs x 10r x 1s
210 lbs x 3r x 3s

Overhead Press
135 lbs x 1r x 5s

1 mile walk


CYCLING (track; B category; 19 riders)
45 min warmup
20 Lap scratch race – 4th place
10 Lap Points race – 5th place
30 Lap Scratch race – 4th place
Omnium – 5th place


  • AM Body Weight 173 lbs

July 16, 2019


CYCLING (track – 99” gear)
1 hour warmup
5 lap scratch race – 3rd place
Elimination   – 1st
Point a lap – 3rd
40 lap points race – 5th
Omnium – 1st


  • AM body weight 174 lbs
  • best track results I’ve had so far
  • The 40 lap race was disorganized and half the field sat in and did minimal work.  I rode hard the most of the race and it cost me 2nd or 3rd place.


June 30, 2019


CYCLING (track)


92” gear – 25 Lap warmup. 2 laps rest. 1 seated 100m. 1 lap rest. 1 standing 100m.
10 min rest
1×10 lap effort. Last lap at the same speed as the first.
10 min rest.
2x5lap efforts. 2 laps rest in between. LLSSF
10 min rest
96” gear – 3×3 lap efforts. 2 laps rest in between. LLSSF
10 min rest
100” gear – 5x1lap efforts. 2 laps rest in between. LLSSF
10 min rest
5x200m efforts. 2 laps rest in between. LLSSF
10 min rest
10 lap cool down

Day 69 – AM Body weight – 172 lbs


During June l trained on 28 days and completed 32 separate training sessions. This has been my most active month in recent memory.  A high frequency month for me historically has been 16-20 sessions.    Combined with April and May I’ve accumulated a lot of volume at moderate intensity.  Last week I felt sort of stale.  I will back off some of the volume and introduce more exercise variation to ensure I’m allowing recovery.

June 29, 2019


CYCLING (indoor trainer; 1 hour, 6 mins)

Secondary recovery. Leg speed efforts. Keep the gearing low. Aiming to hit a peak cadence while staying steady.

  • Warm up
15 min @ 3 RPE
60-100 rpm
  • 15.0 sec @ 6 RPE
135-200 rpm 
Ramp up to and hold 135 rpm+ for 15 seconds. Try and increase while staying steady. In a small gear.
  • Recovery
 10 min @ 6 RPE
  • Repeat 15.0 sec and 10 min intervals for 4 total
  • Cool Down 10 min @ 3 RPE


Weight: 171.8
Body Fat Percentage: 13.1%
Lean Body Weight: 149.3
Fat Weight: 22.5

Compared to:

April 23, 2019

Weight: 175
Body Fat Percentage: 15%
Lean Body Weight: 148.7
Fat Weight: 26.3


Almost 4 lbs of fat loss in two months.  Lean weight is almost the same despite my effort to gain lean mass.  I have a few possible variables to consider as I continue to pursue 9-10% body fat.

  • Insufficient recovery from high frequency resistance training
  • Insufficient protein intake
  • High volume cardio work

If I continue my current program I will likely continue losing fat but at a slow rate.  Ideally I want to add lean mass and maintain a body weight of 170 lbs.  Additional muscle makes it easier to drop fat.     I can’t add to my frequency of resistance training but I  can increase protein and recovery.  I can also reduce frequency of resistance training and increase the intensity.

June 26, 2019


Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 15r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 24 (12L/12R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r
Barbell Bent Press 100 lb x 12r
Lateral Lunge – 30 lbs x 8r each leg
V ups x 12

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r


AM Body weight – 172.5 lbs