G8r80's training / dieting / cycling / log

Thanks Jackie, I'm doing great.

Sunday: 7 mile run
Tuesday: 2 mile run, 27 mile bike
Wednesday: 5 mile run, 1500 yard swim (mostly drills)
 
Worked hard last week, but managed to work out every day but Monday. Thursday - Saturday I felt lethargic from the flu, but went to a family reunion and didn't get a chance to work out anyways. Today was first opportunity: 1 hour bike ride: 19.27 miles.
 
1 hour on stationary bike. Felt weak.
Chinups: 7x5
DB bench press: 135#:1x5, 80#:5x5
Bent over rows: 80# db: 2x5
Bench press barbell: 155#: 2x10
 
Saturday: travel day
Sunday: Bench press: 135#: 1x5, 185#:3x5, 225#: 1, failed on 2nd
Dips: 3x10
Parallel bar pullups: 2x6
Chins: 4x6
Planks: 3x60seconds
Standing Ab curls: 3x10
14 miles on stationary bike: 49 minutes. Ending heart rate: 129, mhr: 140, avg. watts: 149. Unimpressive.
 
Thanks Ryan!

Monday: Busy with work. 28 pushups to determine my max.

Tuesday: 1 hour on stationary bike, avg hr: 126, max:138.
Dips: 3x10
Planks: 3x60seconds
Ab curls: 3x10
20 pushups

Wednesday: Ran 6 miles after class along the Sacramento River Walk. Crossed paths with 3 striped skunks along the way.
 
Sunday: rest day
Monday:
Deadlifts: 135#x5, 185#:3x10 as fast as possible, 225#x5, 315#x1
Chins: 6x5
Dips: 4x10
Spin class: 45:00
 
9.5 miles on stationary bike, avg. watts: 175. I am in poor cycling condition. A couple of years ago I could average 200 - 220 watts for an hour.
chins: 2x5
dips: 3x8
5.8 mile run
 
Friday: busy with life

Saturday:
Swim: 1000 yards
2x30second treading flutter kicks without arms
bench: 135#x5, 185#x2x5, 225#x1 fail
chins: 4x5
 
1 hour on stationary bike, 2.35 miles on treadmill.
 
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