Making A Difference

Monday after five days off.  It’s been a rough couple of weeks.  Two workouts two weeks ago.  Just one last week.  Then five days of nothing.  Hopefully this is the week, week 8 of a 14-week plan, that I get back into things.  I’m looking at a Monday, Wednesday, Friday morning plan this week as I look ahead to an 80-mile ride from Deer Creek state park to Mason on Sunday.  If I can get in 80 Sunday, then if I can make another 80 work with friends on August 16th I should be in good shape and acclimated to the distance.  All of this leads to a century, or 100-mile, ride in late September until I can put the bike away until spring.

Today’s workout courtesy of the Eagles: The Very Best Of

I tried something new today with a massive Whale Fail.  I planned on doing some pull-ups and adding some curls to the workout.  When I finished my body-weight squats I did the curls.  I should have done the pull-ups first as they workout large muscle combinations.  As it was, after the curls my arms could not support another exercise, so I said no to the pull-ups today.  Should have consulted with Tim Watson first.

Deadlift: 10 sets, 5 reps per set at 220 pounds.  Start a new set every 90 seconds.

Bench Press: 3 sets, 5 reps per set at 180 pounds.  3 sets, 5 reps per set at 170 pounds.  4 sets, 5 reps per set at 155 pounds.  Start a new set every 90 seconds.

Body-weight Squats: 80

Barbell Curls: 6 sets, 5 reps per set at 45 pounds.  Start a new set every 60 seconds.

Jump Rope: 5 minutes.

- Andy