rode 5 miles to the park, ran the 3 mile park loop, then rode 3 miles to work. I walked 1 mile at lunch. After work I rode home.

Walked 1/4 mile each way to and from parking garage at work today - ran up three flights of stairs in the garage at the end of the day.

First thing this morning I did 6 pull ups and 6 dips, then rode my bike 11.5 miles to work where I did 30 situps and 30 pushups and a little stretching before I took a shower. Over lunch I ran 7 miles and then rode 11.5 miles back home after work. That's enough for me.

Today was my rest day from the gym. Did 25 minutes of situps and pushups, along with some stretching.

I gotta say this.. DnvrFox has got me pumped up!! I noticed he did 2 sets of 45 pushups, with very little rest. Well, this morning when I was doing my pushups, I did two sets too, with about 5 minutes of rest in between. To my suprise, I came up real short!!

First set of pushups, I was only able to manage 35, came to the second set, I only got to 42.. and the pushup thing supposed to my bag!!

Now, I got to get on the ball!! No excuse for me slacking, but I have been trying to keep up with my wife at the gym!! On yeah, I haven't got into that..And I have been putting most of my effort into my legs..My wife gets on the leg press apparatus, and bangs with 8 plates on each side. I can only manage a weak 6 plates. That means when I do have 6 plates on each side, I still can't match her reps even when she has 8 plates.

Right now she is suffering from a minor back injury she got while doing house work. In fact, it hit her so bad, she was off work for a week, and is now doing threapy. In the meantime while she is out, I am trying to pump up my leg strength to catch her..Not doing too good, but I am still in the hunt..

Here is a picture of the wifee pushing 8plates on each side to the tune of 10 reps. I can only push 6 plates to the tune of 6 very weak reps..

That would be enough for anybody, great workout!

This morning at the gym, I did a so-so chest and shoulders workout. Lasted about a hour, finished with about 10 minutes of ab work. It seems like my energy wasn't there. Anyway, I made myself shrugg through the workout. I know from experience and from what I seen, when one stops exercising, you are really throwing in the towel as far as the body is concerned.
Arthiritis has been trying to take me down for the longest time. If I stop exercise it will win..

BTW, DnvrFox, I only managed one set of pushups to the tune of 36...

DnvrFox, just like when I am motorcycle racing, and another racer is in front, every lap the other racer puts distance on me, that is what you are doing to me with those pushups...

Swimming and walking yesterday.

Today - morning workout as usual - as far as pushups - 45, then a break for squats, then 49!

Today - wife and I are going hiking. It has been a long time since we were both well enough at the same time to hike together. Going to try the Spruce Mountain Trail - new to both of us. A part of our Douglas County OPen Space. She won't be able to do the whole thing, but a few miles, perhaps.

https://www.douglas.co.us/openspace/S...ain_Trail.html

I've had a setback in my off the bike core/resistance work. Since November my workouts included 4 sessions of core/resistance every week with the sessions lasting around 1 hour average. I made it my New Year's resolution to do exercises my coach assigned and was very dedicated by doubling up if I missed a day’s session. For this year he moved me up to his elite level with the bike and core resistance training plans. The off the bike work was akin to training for the circus or a Vegas show. The task varied from doing sets of pushups with my feet and hands on individual medicine balls, squats while balancing on medicine ball/s, pullups with legs at 90 degrees, dragon fly leg lifts, lateral raises while kneeling on a balance ball, hand stand pushups with my feet @ 5' on a step ladder, and various other torture procedures using a bosu ball.

Recently the core/resistance training changed to 2 x week with modifications to the work that reduced the time to around 1.25 hrs a session but put more anaerobic stress by eliminating the time between tasks and giving 1 minute recovery between tasks within the sets. For instance, I will do 3 sets pushups with medicine balls under feet and hands with a wide grip to near failure, then go directly to hands away L pull ups to near failure with 1 minute recovery. After completing the set the next set is the same pushups and L pullups but with medium grip x 3, finishing up with a 3rd set using the narrow grip or hand position. The 2nd part of the workout has 3 sets of Jack LaLanne pushups followed with dragon fly leg lifts. The 2nd weekly group follows the same format and includes: upside down medicine ball squats, pistol squats, lateral raises with weights while kneeling on a medicine ball, hand stand pushups with feet @ 5', single leg dead lifts on a bosu ball and hanging windshield wipers from the pullup bar.

Three weeks ago when I started a core/resistance session I tweaked an abdominal muscle near my belly button that really bites/stings when I do the L pullups, hanging windshield wipers and Jack LaLanne pushups. It does not bother me when I'm riding or doing the other exercises but has not gotten any better yet. I can do the all exercises but the pain tells me that I need to take some time off from the painful tasks. I am also concerned that it could be the beginning of a hernia, but I don't have any experience there and will closely watch for any changes.

I hope to get through this issue and it only be a strained muscle. I will say that due to the work I put into the core/resistance training my sprinting, short steep hill climbing and bike handling has realized a pronounced benefit this season.

That's a pretty nice set up you have there. I see you even have chairs for the spectators.

The chairs are 3 of 10 - my singing group practices here on Thursday am in the part of the room not in the picture.

I lift free weights for about a half hour 3 times a week.

Quite a workout. Hope your strain improves. Keep us infrmed.

I hate ya!!

and on the same token, great stuff...


Great stuff, and I know you already know it, but you on a roll!!

It don't get no better than this!!

did what used to be my regular 2 mile 20 minute run. first time since an onset of gout last July. I got through it with the usual work in such an effort but my legs are wicked sore today. particularly the inside thigh muscles. looking forward to doing it again, maybe next week. funny, I used to do it every day and sometimes twice a day.

As you very well are finding out, we ALL are not doing all what we used to do, that comes with the aging. However, we are all TRYING, and that is the main point...

Good run too...

After biking to work yesterday (24 mi rt), I engaged in a martial arts session with one of my partners last night. 45 minutes of high intensity bag kicking and punching techniques. (including jumps and spins) Gotta work at staying young!

Tonight… yoga.

Super Cool!!

O what joy-first day back at work after 17 days off and digging that hole in Son-in-Laws garden. The hole is still not finished as SiL has a trapped nerve or something in his hand and pins and needles and My hands have doubled in size with inflamation.



It's good to be back at work for a rest.

Proper weight training is as vital as aerobics

05/02/2011 - Cardiovascular or aerobic training is the exercise of choice for the majority of people who exercise, and although it is important to engage in regular aerobic activity, anaerobic exercise (resistance or weight training) is equally important . . . read more

Impressive!!

Now, it is time for some "for the body exercise".. When you get ready...

My opinion on the weight training and aerobics.. The body not only needs BOTH of them, it also needs a THIRD one too. And that is Stretching!! Now, the forumla for which each person does will be different as our bodies are all different. But, all THREE are important.

As example, I am 75% weight training, 15% aerobics, and 10% stretching. Why? I am 20 to 30 lbs underweight. Whereas, if I ws overweight, then it my aerobics or cardio if you want to call it, would be higher..

Just my opinion.

6 pull ups and 6 dips. Rode the bike 11.5 miles to work. Then 30 situps and 40 pushups. Stretching. Over lunch I ran 5 miles and then rode 11.5 miles back home after work.

Just like yesterday: Walked 1/4 mile each way to and from parking garage at work today - ran up three flights of stairs in the garage at the end of the day.

"Fitness" to me includes:

1. Body composition

2. Body flexibility

3. Endurance

4. Aerobic capacity

5. Strength

6. Spiritual dimension in life - in some aspect

7. Mental health

and probably some more.