Author Topic: Wlfdg journal  (Read 87343 times)

Wlfdg

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Re: Wlfdg journal
« Reply #30 on: June 05, 2009, 12:58:09 PM »
Woke up this morning to a forecast of rain, hail and lightning. :(
Woke up tired from the past week and the forecast motivated me to take a rest day. So I drove to work instead of riding my bike.

Wlfdg

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Re: Wlfdg journal
« Reply #31 on: June 06, 2009, 09:08:18 AM »
Woke to stormy weather. Wind,rain and snow

Water & coffee
Grabbed a rain coat

alternating one hand dumbbell snatches 40lbs. 1 set 20 reps

SUPERSET- Deep dumbbell pushups w/ standing overhead DB presses 3 sets>failure
Singlehand DB overhead presses 50lb.>failure-40lb.>failure
Bentover DB rows 50Lb. right hand/40lb.left hand>failure-switch hands>failure
Alternating standing DB curls- 50lb.R/40lb.L>failure-switch >failure
Overhead tricep extension 50lbs. failure
Two hand DB swing 50lb.>failure
DB squats 1 set 25 reps
Farmers Walk-3min

Total workout time 15min. no rest between exercises or sets



Wlfdg

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Re: Wlfdg journal
« Reply #32 on: June 07, 2009, 06:52:21 PM »
I had hoped to get a break in the weather to ride my bike to and from work. No dice  :(

I am still a little sore from yesterday mornings workout so no lifting.

After yesterdays mornings weather conditions and no break in sight my GF got me a membership at the gym near our house.  8) She's the best  ;D

Wlfdg

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Re: Wlfdg journal
« Reply #33 on: June 08, 2009, 07:25:03 AM »
First morning at the new gym.
Water, coffee, banana

Alternating dumbbell snatch - 45lb. X 20 reps-55 lbs. X 20 reps-65lb X 16 reps-75 lb. X 12 reps

Dumbbell bench press - 55 lbs. X 12 reps-65 lb. X 12 reps-75lb. X 8 reps

Close grip pullups - 3 sets - 1 X 10 - 1 X 8 - 1 X 5

Over head dumbbell tricep extension - 65lb. X 12 reps-75lb. X 12reps-85lbs. X 10reps

Standing alternating dumbbell curls 55lbs. 1 X 8 reps - 1 X 6 reps

Standing barbell press - 95 lbs. 1 X 12 - 1 X 10 - 1 X 8

Leg press calf raise - 200lbs. 2 sets X 20 reps

Swiss ball crunches 3 sets > agonizing failure

Swiss ball back extension 1 set > failure

12.2 mi. road bike ride

4 mi. dog walk
« Last Edit: June 08, 2009, 11:16:16 AM by Wlfdg »

Wlfdg

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Re: Wlfdg journal
« Reply #34 on: June 09, 2009, 10:52:18 AM »
Absolutely beautiful this morning! 26 mi. road bike ride.


Lakeside

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Re: Wlfdg journal
« Reply #35 on: June 09, 2009, 11:16:03 AM »
Absolutely beautiful this morning! 26 mi. road bike ride.

I get tired driving 26 miles ;D

Wlfdg

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Re: Wlfdg journal
« Reply #36 on: June 09, 2009, 01:25:28 PM »
Absolutely beautiful this morning! 26 mi. road bike ride.

I get tired driving 26 miles ;D
HAHAHAHA!

I just got done cutting the lawn  ::) So exciting, walking back and forth for 90 min.

Just came back from taking the dogs on a 5 mi. hike in the area I hunt Mule Deer. Saw 9 does and 3 bucks. One of the bucks is going to be a monster this fall.  :)
« Last Edit: June 09, 2009, 06:11:11 PM by Wlfdg »

Wlfdg

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Re: Wlfdg journal
« Reply #37 on: June 10, 2009, 10:48:06 AM »
Water & coffee

walk to gym 1 mi.
Olympic style snatch - 95lbs.- 3 sets X 6 reps
barbell bench press - 135lbs.- 3 sets X 15 reps
bicep-tricep superset- cable curls 60lbs.- 2 sets X 15 reps/rope extensions 80 lbs.- 2 sets X 20 reps
Arnold presses - 30lb. dumbbells- 3 sets X 12 reps
bent over barbell row 135lbs.- 3 sets X 12 reps
superset Swiss ball crunches, swiss ball back extensions 3 sets>failure
walk home

total time 40 min.

Wlfdg

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Re: Wlfdg journal
« Reply #38 on: June 11, 2009, 10:13:05 AM »
Road bike ride 21.5mi. in 1hr. 34 min.

Did this loop again in 1 hr. and 20 min. with much tougher conditions than any previous rides. Wind, rain, mud, freshly grated (soft & loose) dirt roads.  8)

Paleo is the shizznizzle  ;D, 14 min. is a lot of time to cut over 21.5 mi.  I never felt like I was working that hard. In fact I just got off my bike and I feel like I did nothing.  ;)

Wlfdg

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Re: Wlfdg journal
« Reply #39 on: June 12, 2009, 08:57:11 PM »
Water & coffee
walk to gym

One hand DB snatch 45lbs. 1 set X 20 reps (warm up)

Olympic style snatch 95 lbs. 1 X 3/ 115 lbs. 2 X 3 (still working on form)

DB bench press 70 lbs. 1 X 12/ 80 lbs. 1 X 10 - 1 X 9

Clean & Push Press 95 lbs. 1 X 8/ 115 lbs. 1 X 6/ 125 lbs. 1 X 4/ 135 lbs. 1 X 2  + 1 clean

Cybex machine calf press 265 lbs. 1 X 30

Walk home

Wlfdg

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Re: Wlfdg journal
« Reply #40 on: June 13, 2009, 07:32:30 AM »
REST DAY :(
My goal was to get up this morning and put in a 21-26 mi. bike ride before work. When I woke up I thought I would commute to and from work on the bike. Just not getting the fire lit. Guess I'll take a rest day. Maybe I'll take the pups for a walk tonight after dinner?  :-\.

P.S.- Took dogs for 3 mi. walk after dinner.
« Last Edit: June 13, 2009, 09:15:17 PM by Wlfdg »

Wlfdg

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Re: Wlfdg journal
« Reply #41 on: June 14, 2009, 08:29:18 AM »
Rode my 26 mi. loop this morning before work. Conditions were terrible, muddy farm roads, rain, wind, cold, etc... I took 15 min. off my time since last week!  ;D

THE PALEO DIET IS TRULY ERGOGENIC!  :D

Wlfdg

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Re: Wlfdg journal
« Reply #42 on: June 15, 2009, 12:04:57 PM »
Squats- 1 X 12-45 lbs./ 1 X 10-95/ 1 X 8-135/ 1 X 6-185/ 1 X 4-205

Barbell Rows- 1 X 12-135/ 2 X 10-185

Barbell Bench press- 1 X 10-135/ 1 X 10-185/ 1 X 8-205

Clean & Push Press- 1 X 5-135/ 2 X 1-145/ 2 X 1-155

Swiss Ball Crunches- 3 sets. failure

7 mi. hike 1,200' gain and loss with dogs.

Wlfdg

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Re: Wlfdg journal
« Reply #43 on: June 16, 2009, 10:52:36 AM »
Well, I got up this morning and got ready to do a 50 mi. bike ride. While getting my bike ready I realized the back wheel was out of true.  :( These wheels are a little on the expensive side for a hack like me to try and straighten out.

So I loaded up a mountain bike, grabbed the wolfdog and headed out to check out a new mountain bike trail that is under construction. Ordinarily it's not good form to ride wet trails but since this trail is just going in riding it wet will only help it along. We had a blast!

We did one out and back lap and one loop lap with a Forest Service two track trail as a connector.  Total ride was 7 mi. Not quite what I had in mind but the woofer was happy!

Wlfdg

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Re: Wlfdg journal
« Reply #44 on: June 17, 2009, 04:16:09 PM »
1 mi. walk to gym
close grip pullups- 1 X 8/ 1 X 6/ 1 X 4

dumbbell bench press- 70lbs.-  3 X 12

seated Arnold press- 45 lbs. - 1 X 9/ 1 X 7/ 1 X 6

alternating seated DB curls- 40lbs.- 1 X 26/ 1 X 18

DB overhead tri extension- 45lbs.- 1 X 23/ 1 X 20

DB snatch- 55lbs.- 5 X 10 breath rest.

machine calf raise- 300lbs.- 1 X 15

mountain bike ride- 8mi. 2,000 ft. of gain/loss- Took 9 min. off my previous fastest time.  ;D 1min. 7.5 sec. faster per mile.  ;D (the wolfdog & myself)

mountain bike ride- 6mi. 800 ft. of gain/loss (wolfdog, girlfriend & myself)

total 14mi. 2,800 ft. of gain/loss total riding time 3hrs. 35 min.