First ride of 2015


Today was a very warm day for February in Southeast Ohio, but  I wasn’t able to get out for a ride due to parenting responsibilities.   However,  the newly insulated garage was a great place to ride with Jack and Kate from Lost.   The 42 minute episode was ideal entertainment for the ride to nowhere on the trainer.

Workout log for week ending May 30

Unfortunately, I haven’t had much time to do much riding lately.   We’ve had a number of sick kids lately, and a lot of rain.   I have been able to get some decent workouts in, however. Here’s what I’ve done this week:

Sunday, May 24   Worked like a dawg in the yard.   Mowed and bagged grass, dethatched a 1500 sq. ft. area with a dethatch rake (it will kick your butt), laid grass seed and fertilizer, set up a sprinkler system. All told, about 5 hours of hard work outside.

Tuesday, May 26 Did the ArcTrainer for 30 minutes at the gym on my lunch break.

Wednesday, May 27   Was at home with a sick child.   Did an hour on the bike trainer while he napped.

Thursday, May 28 Again home with a sick child, did another hour on the bike trainer while he napped.   Was mighty tempted to eat a big bowl of MooseTracks ice cream instead, but resisited the urge.

Friday, May 29 Upper body weight workout at the gym.

Upper body weight routine

Today I did an upper body routine with mostly free weights.   Since cycling season is upon us, I will likely forgo a leg routine for some time. Most likely my legs will get plenty of work on the bike.   I did the same upper body routine last week, and it seems to fit nicely in within my 30 minute window.   Here’s the routine:

Dumbbell bench press 3 sets of 10

Dumbbell rows:   3 sets of 10

Seated dumbbell military press: 3 sets of 10

Incline dumbbell flyes: 3 sets of 10

Lat Pulldown: 3 sets of 10

Dumbbell curls: 3 sets of 10

Tricep push-downs: 3 sets of 10

Workout 11/29

ArcTrainer for 30 minutes, hill interval, level 5, 635 calories burned.

Level 5 felt a little too easy, despite having worked with weights yesterday.

Weight before workout 219.2, after 218

My muscles are a little tight from yesterday’s first weight routine, but if feels pretty good.   Tomorrow may be another story, but we’ll wait and see.

Workout 11/28

Did weights for the first time in a while. I’m basically starting a modified version of L.L. Cool J’s Platinum Workout. Early on it should be easy to stick to the workout as written, but it appears that later in the program it has you spending a lot more time in the gym.   Since I go to the gym on my lunch break, I have to do my workout in 30-45 minutes.   Later on in the program I may have to tailor it to my time constraints, but we’ll cross that bridge when I get there.

The workout has you doing a full body, high-rep routine for the first couple of weeks. According to the book, I am currently in week 2 of the workout, as you don’t actually workout during week 1.

Workout: Weights 20 min (1 exercise per body part, 1 warm-up set of 15 and one work set of 15); treadmill 4 mph for 10 min.