11/21 wend-(AM) reps-80,40,20,80 body squat
40,20,10,40 push up
20,10,5, 20 pull up
farmers walk-75 lbs 5x20 yards
(pm) 30 mile road ride-huge headwind-
11/22 thur-OFF- Tradional back yard football game w/ family-Which me and the nephew won!!
11/23 fri - greenway/road/urban ride 3 or 4 hours not sure-cold but alot of fun
11/24 sat- 10 setsx 5 reps BP/Dead lift (super set both exercises with abs)
bp: dumbells-each 2 sets-60lbs,65lbs,70lbs,75lbs,80lbs
dl: 185 lbs
5 x 5 power cleans 95 lbs
5x 10 pull ups
5x 15-20 push ups
11/25 sun- 1hour 25 mins greenway/road ride
Overall good week of training, feeling stronger in gym and on bike. Felt a lil tired on sunday ride, the previous days made my legs feel heavy. This week will be more run focused with 3-4 runs and a 8 or 9 miler next weekend. This week in the gym the weigths are going to litten up a bit. Focus more on more reps and form then on weight. On bike should get 1 long ride in around 3-4 hours.
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