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The truth!

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  • Options
    #452
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Pull Session
    Deadlift - 105Kgs
    Chins - 38 (6 sets)
    Bent Over DB Row - 30Kgs
    Lat Pulldown -110
    DB Curls
    Lateral Raises
    Ab Crunches

    Cycle

    23Kms
    1:01 hrs


  • Options
    #453
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Push Session
    Bench - 65Kgs
    Press - 35Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 45Kgs
    Tricep Pushdown (Cable) - 47.5
    Ab Crunches

    Cycle home - 10kms, 30mins


  • Options
    #454
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Swim, Steam Room, Sauna, Jacuzzi, Swim

    Cycle home - 10kms, 30mins


  • Options
    #455
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Pull Session
    Deadlift - 105Kgs
    Chins - 41 (6 sets)
    Bent Over DB Row - 30Kgs
    Rope Pulldown
    DB Curls
    Lateral Raises
    Ab Crunches


  • Options
    #456
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 9 - 2011-02-26

    Stomach: 88cms

    Body weight: 78.6Kgs

    Training

    Cycle

    73Kms
    3:25 hrs


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  • Options
    #457
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Cycle home - 10kms, 30mins


  • Options
    #458
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    15Kms
    0:36 hrs

    Finally starting to feel normal, have been sick for nearly 2 weeks. Finished antibiotics on Friday.

    Training starts again from now. Have put back on the weight around the belly. Will start a new measurements sheet from next week.


  • Options
    #459
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in -     7.5kms, 20mins

    Gym - Push Session - short sets to get back into it
    Bench - 60Kgs
    Press - 35Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 45Kgs
    Tricep Pushdown (Cable) - 45
    Ab Crunches

    Cycle home - 10kms, 30mins


  • Options
    #460
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    29Kms
    1:09 hrs

    Viewing point, back of Firhouse


  • Options
    #461
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Cycle home - 10kms, 30mins


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  • Options
    #462
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    33Kms
    1:10 hrs

    Halway up Embankment (last night)


  • Options
    #463
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session - easing back in
    Deadlift - 90Kgs
    Bent Over DB Row - 25Kgs
    Tricep Pulldown - 100
    DB Curls
    Lateral Raises
    Ab Crunches

    Cycle home - 10kms, 30mins


  • Options
    #464
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 1 - 2011-03-26

    Stomach: 88cms

    Body weight: 77.4Kgs

    Started another series of measurements, back in training now after a bit of a lapse through being away on for a couple of weekends, some weekend sessions, and then getting sick. Training started this week - easing back into things.

    The club league with Orwell is starting on the 7th April. I would have liked my training to be farther along, but it is the way it is - so I have to just focus now on keeping things clean the next 2 weeks, getting as much as I can done without overdoing things, and preparing as much as I can without fully knowing what's involved. It's exciting, have never been involved in a bike race before, and am really looking forward to it. From speaking to Orwell riders who've raced before, the league can be a way to race yourself fit during the season. So I'm hoping to do that, and then increase fitness over the next two months - aiming to peak sometime in June/July.


  • Options
    #465
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    79Kms
    3:03 hrs

    Embankment, Lacken, Sally Gap, Glencree


  • Options
    #466
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Cycle home - 10kms, 30mins


  • Options
    #467
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    23Kms
    0:54 hrs

    Edmonstown Road, Viewing Point, Stocking Lane, Home


  • Options
    #468
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    30Kms
    1:10 hrs

    Stocking Lane, Back of Marley, Sandyford


  • Options
    #469
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    20Kms
    0:45 hrs


  • Options
    #470
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 2 - 2011-04-02

    Stomach: 87.5cms

    Body weight: 77.4Kgs

    Weight the same


  • Options
    #471
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    106Kms
    4:01 hrs

    Dundrum, Glencullen, Enniskerry, Long Hill, Roundwood, Laragh, Wicklow Gap, Lacken, Kilbride, N81, Home

    153895.jpg


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  • Options
    #472
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Push Session
    Bench - 60Kgs
    Press - 35Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 45Kgs
    Tricep Pushdown (Cable) - 45
    Ab Crunches


  • Options
    #473
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training (Thursday night - first race)

    Cycle

    40Kms
    1:25 hrs


  • Options
    #474
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 3 - 2011-04-10

    Stomach: 87.5cms

    Body weight: 78.1Kgs

    Training

    Cycle

    115Kms
    4:11 hrs

    Enniskerry, Powerscourt, back road Glencree, Sally Gap, Glenmacnass, Laragh, Wicklow Gap, Valleymount, Blessington, N81, home


  • Options
    #475
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session
    Deadlift - 90Kgs
    Chins - 30 (6 sets)
    Bent Over DB Row - 30Kgs
    Tricep Pulldown - 100
    DB Curls
    Lateral Raises
    Ab Crunches
    Plank

    Cycle home - 10kms, 30mins


  • Options
    #476
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle (race warmup)     - 10kms, 25mins

    Cycle (race cancelled, training spin) - 30kms, 48 mins


  • Options
    #477
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Push Session
    Bench - 60Kgs
    Press - 35Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 45Kgs
    Tricep Pushdown (Cable) - 45
    Ab Crunches

    Cycle home - 10kms, 30mins


  • Options
    #478
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Measurement Day 4 - 2011-04-17

    Stomach: 86cms

    Body weight: 76.5Kgs

    Training

    Cycle

    92Kms
    3:28 hrs

    Enniskerry, Powerscourt, back road Glencree, Sally Gap, Glenmacnass, Laragh, Main road to Enniskerry


  • Options
    #479
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session
    Deadlift - 100Kgs
    Chins - 31 (6 sets)
    Bent Over DB Row - 30Kgs
    Tricep Pulldown - 100
    DB Curls
    Lateral Raises
    Ab Crunches
    Plank

    Cycle home - 10kms, 30mins


  • Options
    #480
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    40Kms
    1:27 hr

    Stepaside, Ballycorus road, Bray


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  • Options
    #481
    joker77
    Registered Users Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Push Session
    Bench - 65Kgs
    Press - 30Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 45Kgs
    Tricep Pushdown (Cable) - 45
    Ab Crunches
    Plank


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