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Rider Updates

Dec 3 2011

Put in a good 40mi ride today at Cravens. The ground conditions were awesome but the weather conditions were horrible. Rained all day , but thankfully the sandy terrain soaked up the water and made it real loamy.Would have loved to put more mileage in, but one riding partner got hurt and the other had to leave. Eventually going to start riding by mmyself to reach my goal of riding 75+ a day if riding that day. All in all the day went good. Bike rode well with no problems.


Dec 1 2011

stretch


3-20 (95,110,125) ab machine


3-13 (100,130,160) back extension machine


3-15 knee raises


3-12 ab wheel


3-12 leg raises


3-15 crucifix situps


3-15 (80,95,110) ab machine left side


3-15 (80,95,110) ab machine right side


Nov 30 2011

stretch


3-15 (95,110,125) ab machine


3-15 knee raises


3-10 assisted weight pullups 70lbs


1-song jumprope


17min - 5.15mi - stationary bike - random hill rogram - level 12


Nov 29 2011

stretch


3-15 knee raises


3-15 (95,110,125) ab machine


3-10 assisted weight pullups 70lbs


3-12 (100,130,16) standing calf machine


3-12 (50,65,80) leg extension machine


3-12 (50,65,80) seated leg curl machine


3-20 (80,90,100) multi hip machine


3-12 (100,150,200) leg press machine


3-12 (70,90,110) a adductor machine


3-12 (70,90,110) a abductor machine


3-12 (45,70,95) seated calf raises


1-song jumprope


Nov 28 2011

stretch


3-15 (96,110,125) ab machine


3-15 knee raises


3-10 assisted weight pullups 70lbs


2-songs jumprope


15min - 4.6mi - stationary bike - level 12


Nov 27 2011

stretch


3-15 (95,110,125) ab machine


3-15 knee raises


3-10 assited weight pullups 70lbs


1-30 pushups


3-12 (90,100,110) dual axis chest press machine


1-25 pushups


3-12 (60,70,70) eated pec dec vertical machine


3-12 (90,110,130) chest press incline machine


3-12 (60,70,80) vertical pec contractor machine


3-20 (65,70,75) bicep curl machine


3-15 (80,95,110) ab machine left side


3-15 (80,95,110) ab machine right side


3-20 (50,60,70) tricep extension machine


4-songs jumprope


Nov 26 2011

37.41mi ride


The day was cloudy and cold, especially after the rain from yesterday. Ground was really wet with a good bit off standing water which made for little to no traction throughout the ride. We still pushed on and managed to get some good miles laid down, but would have liked to get more.


Nov 25 2011

16.04mi ride


Day started off really cloudy with high chance of rain. We tried to get in some mileage before the rain came but it wasn't much. When it came down raining it poured and visiblity was almost none. We called it a day and went back to camp and it didn't stop raining until the morning.


Nov 24 2011

2.3mi run


7.11mi ride


9mi ride


24.06mi ride


9.06mi ride


Ground conditions were great. Very little dust and good temps outside. nice sunny day that led to some really good riding. Great day


Nov 18 2011

4.3mi bike ride


1hr running


4.3mi bike ride


Nov 18 2011

stretch


3-15 knee raises


3-10 assited weight pullups 80lbs


3-15 (95,110,125) ab machine


3-songs jumprope


17min - 5.64mi - stationary bike - random program - level 12


Nov 17 2011

stretch


3-15 knee raises


3-10 assisted weight pullups 80lbs


3-20 (95,110,125) ab machine


3-12 (60,80,100) lat pulldowns


3-12 (45,55,65) lat pulls


3-12 (120,140,180) back extension machine


3-12 (90,110,130) shurgs


3-12 (110,125,140) lat pulldown machine


3-15 (80,95,110) ab machine left side


3-12 (110,125,140) compound row machine


3-15 (80,95,110) ab machine right side


3-15 crucifix situps


3-10 ab wheel


Nov 15 2011

stretch


3-15 knee raises


3-10 assisted weight pullups 80lbs


3-15 (95,110,125) ab machine


1-20 pushups


3-12 (100,110,120) dual axis chest press machine


1-20 pushups


3-12 (50,55,70) tricep extension machine


1-20 pushups


3-12 (80,90,110) chest press incline machine


3-15 (80,95,110) ab machine left side


3-15 (80,95,110) ab machine right side


1-20 pushups


Nov 14 2011

stretch


3-15 (95,110,125) ab machine


3-15 knee raises


3-10 assisted weight pullups 80lbs


1-song jumprope


15min - 5.4mi - stationary bike - random program - level 12


1-song jumprope


Nov 11 2011

4.3mi bike


2hrs cardio (flag football)


Nov 10 2011

stretch


3-20 (80,95,110) ab machine


3-15 (knee raises)


3-10 assited weight pullups 90lbs


3-12 (50,60,70) lateral raise machine


3-12 (65,75,80) overhead press machine


3-12 (80,95,110) lat pulldown machine


3-25 (9,15,25) situps


3-15 (100,150,170) back extension machine


3-12 (80,95,115) compound row machine


3-30 (70,75,80) superset - row low, row high, rear delt machine


3-20 (80,95,110) ab machine


1-30 pushups


Nov 9 2011

stretch


3-12 (80,95,110) ab machine


3-15 knee raises


3-10 assited weight pullups 90lbs


1-song jumprope


22min - 7.47mi - stationary bike - random program - level 11


2 - songs jumprope


Nov 8 2011

stretch


3-20 (80,95,110) ab machine


3-15 knee raises


3-10 assisted weight pullups - 90lbs


3-12 (100,120,140) a adductor machine


3-12 (100,120,140) a abductor machine


4-8 (135,155,175,195) squats


3-12 (65,75,85) leg extension machine


3-12 (65,75,85) leg curl machine


3-12 (110,160,180) standing calf machine


12min - .93mi - ellipitical - cross training 3 program 


Nov 7 2011

stretch


3-15 (80,95,110) ab machine


3-10 assisted weight pullups 90lbs


1-song jumprope


3-15 knee raises


1-song jumprope


15min - 5.4mi - stationary bike - random program - level 11


1-song jumprope


17min - 1.25mi - treadmill - trailblazer program


 


Nov 6 2011

stretch


3-15 knee raises


3-10 (50,50,65) tricep extension machine


3-10 (50,50,65) bicep curl machine


3-15 (80,95,110) ab machine


3-12 (60,70,80) seated pec dec vertical machine


3-12 (90,100,110) dual axis chest press machine


3-12(60,80,100) vertical pec contractor rear deltoid machine


3-12 (70,90,110) chest press incline machine


3-10 (15,20,22.5) db bicep curl


3-12 (70,80,90) tricep pulldown


3-12 (30,35,40) db bench


12min - 3.58mi - stationary bike


Nov 5 2011

5.21mi warm-up


moto - 1:35:55 - 37.57mi - roughly 2.5min avg mi


25.60mi cool down/ fun ride


The day went really good. Not much dust and a decent bit of moisture. Ran a practice moto of partial trail and then some track and then repeated over and over. First hr into moto had arm pump real bad but then caught a second wind and it was like starting over all again. body felt great and i was cruising. hitting the gym is definitely paying off


Nov 4 2011

4.3mi bike ride


1hr cardio (flag football)


4.3mi bike ride


Nov 3 2011

stretch


3-15 (5,10,25) back raises


3-20 (65,75,85) ab machine


3-20 (100,150,200) back extension machine


3-12 (95,110,125) lat pulldown machine


3-20 knee raises


3-12 (95,110,125) compound row amchine


3-12 (90,110,130) dual axis row rear delt machine


3-10 assisted pullups machine 100lbs


3-25 pushups


3-12 (50,60,70) lat raise machine


3-15 leg raises


3-1min planks


Nov 2 2011

1/2 mile on track


2 sets bleachers


1/2 mi on track


2 sets bleachers


4.61 mi. stationary bike random hill program level 10


3-15 (65,60,95) ab machine


1-song jumprope


2-15 knee raises


2-10 assited pullups 100lbs


Nov 1 2011

stretch


3-20 knee raises


3-15 (50,65,80) seated leg curl machine


3-12 (50,65,80) seated leg extension machine


4-15 (120,150,200,250) leg press machine


3-10 (50,60,70) multiple hip machine


3-12 (100,120,150) standing calf raise machine


3-15 (80,100,120) a adductor machine


3-15 (100,120,140) a abductor machine


4-12 (45,70,80,90) seated calf raises


4-12 (50,60,70,80) laying leg curl machine


4-12 (90,160,180,230) leg press down


3-15 (65,80,95) ab machine


2-songs jumprope


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