Training Log Archive: Bridge

Death by stationary bike.

MINUTES WHAT TO DO RPE
0-10 Warm up on seated flat 3-6
10-13 Seated hill; increase resistance 7
13-15 Standing hill; increase resistance 8
15-17 Seated flat, lower reistance, pedal quickly 5
17-20 Hill: Alternate 30 seconds seated, 30 seconds standing; increase resistance each time 5-7
20-22 Seated flat; pedal quickly and increase resistance 8
22-24 Seated flat; pedal quickly and lower resistance 6
24-26 Seated flat; pedal quickly and increase resistance 8
26-28 Slow the pace; seated hill 6
28-30 Standing hill; increase resistance 8
30-32 Seated hill; decrease resistance 6
32-35:30 Standing hill; increase resistance 7
35:30-36 Standing or seated hill; accelerate to an all-out sprint 9
36-38 Seated flat; lower resistance, pedal quickly 5
38-42 Seated flat; increase resistance 6
42-45 Hill: Alternate 30 seconds seated, 30 seconds standing; increase resistance each time 6-7
45-50 Seated hill accelerations: Sprint 30 seconds with resistance; recover for 30 seconds at a slower pace 7-9
50-52 Seated flat; decrease resistance (increase resistance 1 minute in) 5-6
52-53 Seated hill (increase resistance) 7
53-54 Standing hill (increase resistance) 8
54-54:30 Standing hill; accelerate to an all-out sprint 9
54:30-60 Cool down 3

Courtesy of Shape.com (http://www.shape.com/fitness/workouts/gregg-cooks-...) because I'm too lazy to make up my own bike workouts when I can have Google do it for me.

C • Check out... 2

Gotta love morning company PT

Same deal as before, just upped the speed

Biceps and triceps

5 min w/u bike

-Standing DB curl (w/u 1 x 15 @15 lbs, 3 x 10 @20 lbs)
-Incline DB curl (3 x 10 @ 15 lbs)
-Concentration curl (2 x 12 @20 lbs)
-seated single DB tri extensions (3 x 12 @ 30 lbs)
-Triceps kickbacks (3 x 12 @ 20 lbs)
-Dips (2 x 12)

Abs (2 x 20):
-med ball Russian twists (20 lbs med ball)
-med ball crunch-up
-hanging knee raise
-cable oblique twists (25 lbs)
-cable crunch (57.5 lbs)

Push-up study
6 x 30 sec
1:2 rest

Stationary bike. Thank you, RaceSmart.com.

WU: 15 minutes easy spin (HR zone 1-2 @ 90 rpm) cadence @ 90 rpm

4 x 45 seconds hard/45 seconds easy

5 minutes easy spin (HR zone 2 @ 90 rpm)

MS: 3 x 3 min, 3 x 2 min, 3 x 1 min, 3 x 30 sec., 3 x 1 min, 3 x 2 min, 3 x 3 min

Intervals @ 100-115 rpm (HR zone 2)

1 min easy spin between each interval @ 90 rpm

CD: Easy spin to 90 minutes total in zone 2 with good form and fluid pedal strokes

I think my brain suffered from monotony more than my body did

C • Bring map 1

Ran for the first time in ages on the Alter-G!!! Did 2 mins at 6.5 mph, 4 min at 3 mph, 5 times at 70% body weight. Felt so good to run again.

Push-up study.
2 x 60 seconds
4 x 30 seconds
1:2 rest

Dang good workout. But jeez there were so many people in the 62 room.

10 min bike warmup

Back circuit (3 x 8-10):
-Pull-ups
-T-bar rows (45 lbs)
-1 arm DB row (50 lbs and then someone stole the 50 lb DBs. So went down to 45s)
-DB Shrugs (45 lbs)

Chest and Ab segment:
Circuit 1 (3x 15 reps)
-TRX Chest Press
-Double Med Ball Push-ups
-Med Ball Crunch-ups (15 lb med ball)
Circuit 2 (2x):
-Alternating stability ball DB chest press (10 reps)
-Diamond push-ups (12)
-Trunk twist w/ press on bench (12 w/ 25 lb plate)
Circuit 3 (2x):
-Explosive Bosu plank-to-pushup (12)
-Bicep curls (10 @ 20 lbs)
-Bosu Mtn Climbers (30)

5 min bike cooldown

Killer workout at Arvin!

Bike segment:
-5 min w/u
-12 x 60 sprint/60 recover (level 12, HR 165-175)
-1 min c/d to take it to 30 mins

Back segment (3 x 8-10):
-Pull-ups
-T-bar rows (45 lbs)
-Bent DB row (50 lbs)
-DB shrug (40 lbs)

Bicep segment (3 rounds limit rest):
-Plain ol' DB curls (6 reps @ 25 lbs)
-DB Zottman curls (12 reps @ 15 lbs)
-Hammer curls (25 reps @ 10 lbs)

Ab segment (3 x 12-15):
-TRX jackknife
-Hanging leg raise
-Decline sit-up with twist
-Pallof press (45 lbs)

It feels like those dreams where you're trying to run but you can't move your legs fast enough... kinda disconcerting.

Quick lift
-Bench Press (4 x 8 @ 95, 115, 115, 115)
-Military press (4 x 8 @ 60)
-DB row (4 x 8 @ 50, 45, 45, 45)