the flog

Bike Ride

• Distance: 15.55 miles
• Speed (mph): 15.4 avg / 36.4 max
• Heart Rate (bpm): 156 avg / 175 max
• Cadence (rpm): 74 avg / 95 max
• Calories: ~500

Bike Ride

• Distance: 35.93 miles
• Speed (mph): 15.4 avg / 37.3 max
• Heart Rate (bpm): 160 avg / 181 max
• Cadence (rpm): 87 avg / 99 max
• Calories: ~1200

Workout - Leg Day

• Treadmill Warmup
  • 15 minutes @ 3 mph
• Incline Leg Press
  • 225lb x 10 reps
  • 405lb x 10 reps
  • 495lb x 10 reps
  • 585lb x 8 reps
• Dead Lift
  • 115lb x 10 reps
  • 135lb x 10 reps
  • 155lb x 8 reps
• Calf Press
  • 145lb x 10 reps
  • 190lb x 10 reps
  • 235lb x 10 reps
• Quad Extension
  • 180lb x 8 reps
  • 180lb x 8 reps
  • 180lb x 8 reps
• Squat Press
  • 180lb x 10 reps
  • 360lb x 10 reps
  • 450lb x 10 reps
• Hamstring Curl
  • 35lb x 10 reps
  • 45lb x 10 reps
  • 60lb x 10 reps
• Calf Raise
  • 90lb x 10 reps
  • 135lb x 10 reps
  • 135lb x 10 reps
• 30 reps each
  • 18lb Russian Twists
  • Bench Crunches
  • Elevated Pushups
• Treadmill Cool Down
  • 10 minutes @ 3 mph

Diet

• 6:30am Breakfast:
  • Scrambled Eggs (1 whole, 2 whites) w/spinach
  • Refried Beans
  • Salsa
• 12:30pm Lunch:
  • Grilled Steak Strips
  • Green Beans
  • Chick Peas
• 7:30pm Dinner:
  • Mesquite Chicken Breast
  • Steamed Broccoli, Cauliflower, and Carrots
  • Black Beans

Workout

• Elliptical Light Cardio
  • Distance: 3 miles
  • Average Speed: 4.57 mph
  • Average Heart Rate: 119 bpm
  • Calories: ~310
• 30 Reps Each
  • Elevated Pushups
  • Bench Crunches

Diet

• 6:30am Breakfast:
  • Scrambled Eggs (1 whole, 2 whites) w/spinach
  • Refried Beans
  • Salsa
• 12:30pm Lunch:
  • Grilled Steak Strips
  • Sweet Peas
  • Garbanzo Beans
• 7:30pm Dinner:
  • Mesquite Chicken Breast
  • Steamed Broccoli, Cauliflower, and Carrots
  • Black Beans

Bike Ride

Mountain Bike ride at Blankets Creek with @turner. We rode the Dwelling Loop, then the South Loop, then the Dwelling Loop again. Really fun low-key ride. I will absolutely go back soon.

• Distance: 11.87 Miles
• Average Speed: 8.5 mph
• Max Speed: 16.1 mph

Click to Embiggen

Diet

• 7am Breakfast:
  • Scrambled Eggs (1 whole, 3 whites) w/spinach
  • Black Beans
  • Salsa
• 1pm Lunch:
  • Grilled Tilapia
  • Steamed Veggies
• 7pm Dinner:
  • 800mg Hydrocodone (to squash a brutal headache)

Diet

• 7am Breakfast: 
  • Scrambled Eggs (1 whole, 2 white)
  • Black Beans
  • Salsa
• 1:30pm Lunch:
  • Turkey Breast
  • Mixed Vegetables
• 8pm Dinner:
  • Fish Tacos
  • Black Beans
  • Avocado

Workout

• Light Cardio (Fat Burn)
  • Time: 45 Minutes
  • Distance: 4.02 MIles
  • Average Speed: 5.45 mph
  • Calories: ~380
• Assisted Chin Ups
  • 10 x 70lb assist
  • 10 x 55lb assist
  • 6 x 40lb assist
  • 5 x 25lb assist
• Seated Bar Curl
  • 10 x 35lbs
  • 10 x 45lbs
• Cable Intervals
  • 10 x 20lbs - Parallel Cable Curl
  • 10 x 42.5lbs - Cable Bar Curl (wide grip)
  • 10 x 20lbs - Parallel Cable Curl
  • 10 x 42.5lbs - Cable Bar Curl (wide grip)
  • 10 x 20lbs - Parallel Cable Curl
  • 10 x 60lbs - Cable Bar Curl (narrow grip)
• Dumbell Curls - I was burning at this point
  • 10 x 20lbs
  • 30 Bench Crunches
  • 10 x 20lbs
  • 30 Bench Crunches
  • 8 x 25lbs
  • 30 Bench Crunches
• 30 Elevated Pushups