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Shades of Gray

Discussion in 'Fitness Journals' started by gray, Oct 18, 2008.

  1. gray

    gray Active Member

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  2. gray

    gray Active Member

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    Wed.
    1.5 mi run, 10 min. endurance ride, stretching, later in the day:
    front squats (8x2 @ 135, 10x1 @ 125)
    standing calves (10x2 @ 165, 6x1,8x1 @ 175)
    bb split squats (6x1 @ 90, 6x2 @ 70)

    really solid frisbee session,
    25 min recovery ride, followed by more stretching.
     
  3. gray

    gray Active Member

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    Thurs.
    a recovery ride that became much more intense than I anticipated.
     
  4. gray

    gray Active Member

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    Fri.
    pullups 7x3
    chinups 8x3
    inc flyes 6x2 @ 37.5 ea 8x1 @ 35
    military press 7x1 @ 80, 8x1 @ 70
    db press 8x1, 10x1 @ 25 ea
    bench abs/obliques
    bench leg raise & extension
     
  5. gray

    gray Active Member

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  6. gray

    gray Active Member

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    mon.
    1 hr. ride, 3 and then 7 minutes at AT (anaerobic threshold)
    stretches
    ab/oblique work and leg raises and transverse abs (stomach vaacums)
     
  7. gray

    gray Active Member

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    Tues.
    db deads (8x3 @ 65 ea)
    split squats 8x2 @ 80 and 70
    front squats 8x2 @ 115 and 135
    back sqats 8x2 @ 115 and 135

    1 hr ride, endurance
     
    #187 gray, May 27, 2009
    Last edited: May 27, 2009
  8. gray

    gray Active Member

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    Wed.
    30 min recovery ride

    Thurs.
    1.5 hr endurance ride

    A note, for my rides, they are never monotonous. I'll focus on high cadence, low cadence, single-leg, low and the terribly high gear sprints (hate those). Intervals can be anything; 30 seconds, 2 minutes, or 7.
     
  9. gray

    gray Active Member

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    Fri.
    pullups
    bent over row
    upright row
    dumb bell press
    tricep extension
    abs/obliques/lower back

    1hr ride
     
  10. gray

    gray Active Member

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    Mon.
    2 hr. ride, 30/30 intervals for the first 15 min, and a few sprints.
     
  11. gray

    gray Active Member

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    Tues.
    ~1hr ride, two sprints, 5 minutes total of 1-legged pedaling
     
  12. gray

    gray Active Member

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    Wed.
    inc bench 8x3 @ 95
    dips 7x3
    flyes 8x3 @ 37.5, 35, 35 ea
    abs 14x1, 12x1, 10x1
    legs raises 8x3
     
  13. gray

    gray Active Member

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    Fri.
    rest
    still suffering from staph infection.

    Sat.
    front squats 8x2, 6x1 @ 135
    back squats 12x1, 10x1 @ 135
    seated calves 7x2 @ 110
    standing calves 10x1 @ 190, 10x1 @ 175
    12x1 pullups
    deadlifts 9x3 @ 135 - started putting for hamstring into these with better form.
    hammer curls 7-8x3

    I've started using fast lifting movings with slow down movements.

    I will continue bulking from now, June 7, to August 1st. I will cut then for 2 months until September 30th.
     
    #193 gray, Jun 7, 2009
    Last edited: Jun 8, 2009
  14. gray

    gray Active Member

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    Sun.
    rest

    Mon.
    rest
     
  15. gray

    gray Active Member

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    Tues.
    chinups 11x1, 7x1, 8x1
    db press 10x1 @ 30 ea, 8-7x2 @ 35 ea
    pullovers 8x3 @ 40
    bench fulcrum abs 10x1, 12x2
    front shoulder raises 8x2 @ 12 ea, 6x1 @ 10 ea
    side shoulder raises 6x1 @ 20 ea, 8x1 @ 15 ea, 6x1 @ 10 ea
     
  16. gray

    gray Active Member

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    Wed.
    rest

    After my 3:30 final, school's out
    !!!!11:tu::tu::tu::nod::nod::nod:
     
  17. gray

    gray Active Member

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    Fri.
    pullups
    bb row
    abs/lower back
    1.5 hr ride, 1x1 min intervals, lactate acid threshold 7 min

    Sat. + Sun. rests

    Mon.
    abs/lower back
    bench 10x3 @ 95
    db flyes 12x3 @ 30 ea
    chin ups 10x1, 8x1, 6x1
    front and side shoulder raises
    pullovers 8x3 @ 40
    1 hr ride
     
  18. gray

    gray Active Member

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    Tues.
    1 hr 35 min ride

    Wed.
    rest
     
  19. gray

    gray Active Member

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    Tues
    lifted...

    3x3 minute VO2 intervals
     
  20. gray

    gray Active Member

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