Mikes Exercise Log 2010

The foundations for successful riding

Mikes Exercise Log 2010

Postby mikesbytes » Mon Jan 04, 2010 8:34 pm

2009 log is here

Friday Jan 1 2010

Am I the first person on this forum to ride a bike in 2010?

I was going to write "nuff'n" and then I remembered riding after New Years eve;
12.55am 3k Rushcutters to South Dowling st. Dodging drunks, then riding up a hill on my fixie that was way too steep after spending the evening that the yacht club at Rushcutters bay
2.30am 6k Ashfield to Tempe. To my surprise another bike came in the opposite direction, we waved and said "happy new year"
That was the easy bit, unfortunately I had a flight to Melbourne and had a Taxi picking me up at 5.40am, so the alarm was set to 5.15am. Needless to say I was a bit ordinary the rest of the day

Saturday Jan 2 2010
RPM at Dotherys Gym - Melbourne. That gym doesn't have a spin room, I did it on one of the bikes in the cardio area.

Sunday Jan 3 2010
RPM at FF St Kilda

Monday Jan 4 2010
RPM at FF Melbourne Central
Barbell Flat Bench Press 60kg*10, 70kg*8, 75kg*3
Barbell Inclined Bench Press 60kg*10, 60kg*10, 60kg*8
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by BNA » Mon Jan 04, 2010 8:47 pm

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Re: Mikes Exercise Log 2010

Postby Zabriskie19 » Mon Jan 04, 2010 8:47 pm

2 hours of sleep, ouch that would take me a week to do anything. Good going doing a spin class the same day :shock:

and good luck with the thread in 010.
dropping wheels.

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Re: Mikes Exercise Log 2010

Postby mikesbytes » Mon Jan 04, 2010 8:59 pm

Zabriskie19 wrote:2 hours of sleep, ouch that would take me a week to do anything. Good going doing a spin class the same day :shock:

and good luck with the thread in 010.


Spin class was the following day, but yes, I was still tired.

Thanks, hopefully my 2010 exercise log will be totally boring, with no trips in the back of Ambulances :)
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Tue Jan 05, 2010 5:35 pm

Tuesday 5th January 2010
RPM
RPM
Barbell Standing Military Press 40kg*10, 50kg*4, 45kg*8
Barbell Standing Shoulder Pullup 45kg*8, 45kg*8

I forget the name of the second weights exercise, will look it up and correct it when I'm back from my .......work function... hic
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Jan 06, 2010 5:23 pm

Wednesday 6th January 2010
RPM
RPM
Dips bodyweight*10, bodyweight+5kg*10, bodyweight+7.5kg*8
Pullups bodyweight*5, bodyweight*5, bodyweight*5

Dips and Pullups were supersetted with no rest between for each set
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Jan 06, 2010 8:51 pm

Wednesday 6th January 2010 continued
Yoga

Was sitting in the hotel room bored, so I checked the timetables and there it was, so off to yoga I went
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Thu Jan 07, 2010 11:15 pm

Friday 8th January 2010
RPM

Didn't get to the weights area, I was slack
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Re: Mikes Exercise Log 2010

Postby sogood » Thu Jan 07, 2010 11:45 pm

mikesbytes wrote:Friday 8th January 2010
RPM

I think you meant Thurs! :mrgreen:
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Fri Jan 08, 2010 8:56 pm

sogood wrote:
mikesbytes wrote:Friday 8th January 2010
RPM

I think you meant Thurs! :mrgreen:


Yes, should of been Thursday

Friday 8th Jan 2010
RPM
Barbell Full Squats 60kg*10, 65kg*8
Barbell Deadlifts 100kg*10, 140kg*4
Barbell Sumo Deadlifts 120kg*8
Barbell Bent Over Pullups 60kg*10, 60kg*10
RPM

The barbell was worn and was hard to hold onto for the deadlifts
The second RPM session was after work and I've now got sore legs, I'm guessing due to the squats, but they wern't sore before the second RPM session
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Re: Mikes Exercise Log 2010

Postby KillerHeadWind » Sat Jan 09, 2010 11:44 am

It's great to see you continuing with the log for 2010.
Some of the exercises you do puts some of us to shame :oops:
Have fun :D
Keep climbing until the air is too thin

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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sat Jan 09, 2010 4:48 pm

Thanks Killer, though I didn't put anyone to shame today

Saturday 9th January 2010
Nuff'n

[Edit]
4k bike commute
[/Edit]
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sun Jan 10, 2010 8:03 pm

Sunday 10th January 2010
Bike Training 90k Info here
Bike Commute 14k
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Mon Jan 11, 2010 9:11 pm

Monday 11th January 2010
- Bike commute 36k
- Spin
- RPM
- Barbell Bench Press 60kg*10, 70kg*8, 75kg*5
- Ezybar Standing Biceps Curls 27.5kg*10, 37,5kg*8
- Yoga

Yoga was at 7.30pm, must admit I didn't really feel like doing it, but I think it may be my only opportunity this week
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Jan 13, 2010 12:41 pm

Tuesday 12th Jan 2010
- Bike Commute 30k

Felt like crap, stayed in bed till 7.30am, rode to the gym at North Straitfield, shaved, showered, put the work clothes on and rode to Burwood, so no training today.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Jan 13, 2010 9:03 pm

Wednesday 13th Jan 2010
- Bike Commute 32k
- RPM

By the end of track 3 in RPM was feel positively crook, I'm telling the participants to hang in there, but it was me who was hanging in there. Felt crap all day but feel better tonight
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Fri Jan 15, 2010 7:46 am

Thursday 14th Jan 2010
Bike Commute 28k
Spin
Barbell Full Squats 60kg*10, 70kg*5
Barbell Deadlifts 100kg*10, 140kg*6
Barbell Sumo Deadlifts 120kg*6

I'm concerned about getting sore glutes like I did week from the glutes so I limited the second set to 5 reps. Need more core strength before I put the weight up.

140*6 was an excellent result for the deadlifts, perhpas I'm on the road back towards my PB for 140kg, which is 8 reps, I'm noticing small but steady improvements with my strength, the new strategy of trying to do a little bit every morning seems to be working. Sumos were down 2 reps, I'd say it was because I was tired from the extra deadlift reps.

During the day and evening I felt like crap, I don't know what is causing it, but it doesn't want to go away, so I'm resting this morning.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sat Jan 16, 2010 1:16 pm

Friday 15th Jan 2010
Bike Commute 17k
RPM

Saturday 16th Jan 2010
Bike Commute 28k
RPM
Spin

Feeling tired
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Mon Jan 18, 2010 7:44 pm

Sunday 17th Jan 2009
BNA pre training ride / BNA ride / Getting home = exactly 90k. Turns out that my estimate of 90k was spot on LOL

Monday 18th Jan 2009
Bike Commute 28k
SPIN/RPM
Inclined Barbell Bench Press 60kg*10, 70kg*8, 80kg*4
Dumbell Bench Press 30kg*8
Barbell Military Press 50kg*4, 45kg*10, 45kg*8, 45kg*7
Barbell Lateral Raise 45kg*6, 45kg*8, 45kg*8
Chinups Bodyweight*6, Bodyweight*6, Bodyweight*5

ROM was bad on the 80kg*4 BP
Commutes were quick
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Tue Jan 19, 2010 9:03 pm

Tues 19th Jan 2010
Bike Commute 30k
Stretching session
RPM
RPM

The commute home after the double RPM was seriously fast, must of been something in the water :shock:
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Jan 20, 2010 7:53 pm

Wednesday 20th Jan 2010
- Bike Commute 28k
- RPM
- Basic Training

The Basic Training was the first time I've done any serious core exercise since my accident early last year.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Thu Jan 21, 2010 8:26 pm

Thursday 21st Jan 2010
Bike commute 35k

That's it, lazy day
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sat Jan 23, 2010 11:12 am

Friday 22nd January
Bike commute 30k
Sailing

Saturday 23rd January
Bike commute 28k
RPM high performance
Spin
Barbell full squats 60kg*10, 70kg*5
Barbell full deadlifts 120kg*10, 140kg*5

It was hot at the gym, the aircon wasn't working
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Sun Jan 24, 2010 8:41 pm

Sunday 24th January 2010
Bike commute 4k

Made some adjustments to the Focus and was going to take it out for a training ride, but when I saw the road was soaked and the sky was black at 6am, I went back to bed. At 9.30 I rode up to the coffee shop on the beast to see who had actually trained this morning and there was about 8 wet souls there.

Thought about going to yoga and sat down until the thought disappeared.
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Mon Jan 25, 2010 6:47 pm

Monday 25th Jan 2010
Bike Commute 14k
RPM
RPM

Didn't do any weights because I'm racing in the Australia Day Crit on Tuesday morning and I don't want to die, but that may come anyway :shock:
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Re: Mikes Exercise Log 2010

Postby mikesbytes » Wed Jan 27, 2010 5:45 pm

Tuesday 26th January 2009
Bike Commute 16k
Warmup 10k
Australia Day Crit 15k - see tour de mike

I had played with the setup on my road race bike and had pushed some of the riding positions to the limit, but alas it would appear that I'd gone a fraction too far with seat height and have suffered some minor soreness in the back of the knees. I'll lower the seat by about 3mm before I next ride it.
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