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  1. #1
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Jeeze, I am toast! (Great workout though!)

    I am recovering from the Gym tonight.....

    We did Speed interval drills. Talk about a workout! 45 seconds at max effort through the stations, pushing the weights, etc and fast and hard as you can, or doing lunges, or doing the dip on a bench. Overhead press is done with dumbells, while sitting on a balance ball, by the way.

    It's the toughest 2 hour workout I ever did. Each cycle through the station was separated with a 1 mile power walk, as well and then repeat the stations. I feel like jello right now, but I also have the best workout buzz I've had in a while
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

  2. #2
    Senior Member DanteB's Avatar
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    Well, now you will be in shape to carry your bike and/or walk your bike when you need to, I don't quit know how the lunges work into this. Sounds like a great workout, keep up the good work, that 300 miler is coming up.
    Make mine a double!

  3. #3
    Banned. Mr. Beanz's Avatar
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    Sounds like a great workout Mr. T! That'll whip your butt into shape! What kinda jello, cherry or lime?

  4. #4
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Lunges work on Quads and adductors, and help avoid overdevelopment of the quads in particular. That can be a problem with cyclists, and cause issues in the IT Band as well as lower back from asymmetric stress on the SI joint...........
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

  5. #5
    Senior Member
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    Quote Originally Posted by Tom Stormcrowe View Post
    Lunges work on Quads and adductors, and help avoid overdevelopment of the quads in particular. That can be a problem with cyclists, and cause issues in the IT Band as well as lower back from asymmetric stress on the SI joint...........
    Hey Tom what is the IT Band and SI joint?

  6. #6
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Quote Originally Posted by thaetviking View Post
    Hey Tom what is the IT Band and SI joint?
    SI Joint= Sacroiliac Joint.....juncture of the Pelvis and spine

    Here's some info that explains IT Band better than I can.

    http://www.sportsinjurybulletin.com/...e-injuries.htm
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

  7. #7
    Senior Member
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    Thanks Tom. I do lunges four times a week and it is good to know everything they do for me.

  8. #8
    Gorntastic! v1k1ng1001's Avatar
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    I have under-developed, inflexible biceps femoris. Need to work on that. A couple of years ago I got a bad case of tendonitis and had to sit out a few months.

  9. #9
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    Man, I know ALL about Biceps Tendinitis. Light weight freeweight dumbells will help, but I'd suggest contacting an Occupational Therapist or Physical Therapist to get the specific exercises, since if you do the wrong ones or have incorrect form, it will make it worse.
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

  10. #10
    Senior Member DanteB's Avatar
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    Quote Originally Posted by DanteB View Post
    Well, now you will be in shape to carry your bike and/or walk your bike when you need to, I don't quit know how the lunges work into this. Sounds like a great workout, keep up the good work, that 300 miler is coming up.
    Tom, I was just being tongue-in-cheek about the lunges.
    Make mine a double!

  11. #11
    Gorntastic! v1k1ng1001's Avatar
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    Quote Originally Posted by Tom Stormcrowe View Post
    Man, I know ALL about Biceps Tendinitis. Light weight freeweight dumbells will help, but I'd suggest contacting an Occupational Therapist or Physical Therapist to get the specific exercises, since if you do the wrong ones or have incorrect form, it will make it worse.
    No, no, I meant the hamstrings!

  12. #12
    Bikezilla Mazama's Avatar
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    Incredible, Tom! How many days a week are you subjecting yourself to this torture?

    14,000 miles and rolling...

  13. #13
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    3 days a week. I'll go til I adapt and then back off for a bit and maintain. I'm taking every other day for recovery, by the way and just doing gentle spinning then to work out lactic acid.
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

  14. #14
    The Site Administrator: Currently at home recovering from a couple of strokes,please contact my assistnt admins for forum issues Tom Stormcrowe's Avatar
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    OK, that's different.....

    Straight squats will help with that, don't let the knees exceed 90º bend......don't go all the way to the floor, basically and do them in short intense 45 second bursts and walk easy for 15 seconds and then repeat as part of your workout....do a few sets. Warm up first and get yourself stretched out before you start this.

    Quote Originally Posted by v1k1ng1001 View Post
    No, no, I meant the hamstrings!
    on light duty due to illness; please contact my assistants for forum issues. They are Siu Blue Wind, or CbadRider or the other 3 star folk. I am currently at home recovering from a couple of strokes. I am making good progress, happily.


    . “He who fights with monsters might take care lest he thereby become a monster. And if you gaze for long into an abyss, the abyss gazes also into you.”- Fredrick Nietzsche

    "We can judge the heart of a man by his treatment of animals." - Immanuel Kant

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