This morning walked ran for 30 minutes and did legs this afternoon

Originally Posted by BeLiaL

Yea, it sucked. The rest intervals are JUST enough to keep ya from hurling everywhere.

did you warmup? whatever works for you but i need a good 30-40 mins warmup before i'm ready for hard intervals on a bike

Cleans have never been harder than they were today. There's always lots of people in the squat rack/bar area these days when I'm there apparently... Had a really ****ty bar for the first couple sets. I never thought I'd care so much about which bar I use...

Originally Posted by Soup

i dont have a tri bike and i dont have aero bars anymore, i'm always on either my roubaix or a cheapish mtn bike

How do you like the Roubaix? I need a roadie.

i warm-up before anything i do

but 30-40 mins isn't a warm-up, that's a workout

morning 30min intervals on stairs. night- 2hours jump rope. well 1 hour i guess, 1 min on 1 min off. i can't feel my calves. no cardio for a couple days hah.

more circuits, legs, back, chest, arms core and tons of cardio

man I am feeling good, this whole no meat thing isn't that bad anymore

Originally Posted by Reno

How do you like the Roubaix? I need a roadie.

I love it, it's really comfortable. I thought I wanted a Madone but when I rode the Roubaix I was sold

I've got the itch for a single speed right now though

chest/back AM
4 mile run PM

bi/tri (with some chest hit in the process)
1)neutral grip bb curls super setted w/ close grip bench x 4 sets
2)wide grip bb curls ss w/ weighted dips x 6 sets (3 wide dips 3 close dips)
3)hammer curls ss w/ rope pull downs ss w/ body weight close grip dips x 3 sets
4)close grip ez bar curls ss w/ rverse grip tri extension ss w/ rverse grip bench x 3 sets

25min jog.

Just got finished with a week of some sort of viral infection with some food poisoning stacked on top. Was already down to 157lbs(5'11) which is pretty much the lowest I've been since being full grown. Now I'm about 150-152, it knocked the **** out of me pretty hard. Did a super light full body workout yesterday just to get back into things, eating pretty carb heavy since feeling better, going boarding today and starting a 'bulk' tomorrow(gonna start deadlifting\squatting for strength again for the first time in over 2 years)

more circuit training today, I think it's time to take a couple cardio days for me, I"m starting to bog down during the workout.

so tomorrow, bring on the cardios wut wut

bench 3x5 (new PR)

5 rounds for time of:
--------------------
back squats with lbs = bodyweight
7 burpee 20" box jumps

fml i thought i was going to die

Went for a short (26ish mile) ride on my currently-fixed-gear CX bike. Later, moving stuff. Before that, nap time.

man that is a yellow line

look how yellow it is

chest:
db bench on the ball x 4 sets, last set 1handed.
weighted dips x 4 sets
incline bench super setted with db flys x 3 sets
incline db bench ss w/ rverse grip bench x 3 sets
cable flys ss w/ body weight dips x 4 sets

cardio tonight

soccer for two hours

i am spent

road race, flatted and dropped out around mile 15. too hot. it was a good thing because i had EPIC spontaneous diarrhea like 30 minutes later and I woulda **** all over myself and my bike if I was still racing

1 mile swim (ocean, very choppy), 20 mile bike, 5 mile run. 8 days and counting...

rode my dirt bike

I am frigging beat