Continued Workouts, Pics, Bike Porn

9/12


Jogging: 4.11 miles in 39:42 Jogging Stroller included.


9/13


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Bike: 68 minutes didn't take the GPS.

Swim: 30 minutes 1650m. Mostly worked on form and finishing out strokes.


9/14


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Jogging: 3.6 miles in 26:47

HS Incline Bench: 45s x 20 x 2, 70s x 15, 90 x 10 x 2
Giant Set:
Lat Pulldowns: 100 x 15, 115 x 15, 135 x 10, 150 x 10, 180 x 5
Push ups: BW x 25 x 5
Planks: 1 minute holds x 5
Giant Set:
Upright Rows: 70 x 15 x 5
DB Curls: 30 x 10 x 5
Tri Pushdowns: 70 x 12 x 5
Hanging Knee Raises: 15 x 5

Damn I was running a 6 minute mile for the first mile and slowly trailed off from there. Was really fresh this morning. My daughters have already asked me to go jogging tonight so that we can look for ducks and turtles. I may oblige depending on my patience level.


So here's what my typical day will look like. I'm not saying I'm not going to sub in stuff but my goal is to keep the macros about the same. May pull back carbs slowly if I see a weight issue.

Waking: 1/2c oats & whey
Workout
Post Workout: 1/2c oats & whey
Mid Morning: Turkey Burger (no bun), 2 poached eggs, 1 c brown rice
Early Afternoon: Tuna Sammich on Wheat Bread, salad, 2 cheese sticks
Late Afternoon: 1/4c almonds, dried fruit, protein shake (here or prebed)
Dinner: Grilled Chx, Brown Rice, green veggie
PreBed: 1/2c oats, 1 tbl natty PB, whey if not at snack time.

Totals as I can calculate: Cals- 2702 Fat- 78 Carbs- 235 Protein- 264


9/15


Supps: CFBM, Multi, Fish Oil, Caffeine

Workout:

Spinning: 68 minutes (lots of jumps and sprints)
Swimming: 32 minutes


9/16


Supps: CFBM, Multi, Fish Oil

Workout:

Jogging: 4.2 miles in 36 minutes

BB OH Shoulder Presses: 90 x 12 x 2, 140 x 10, 160 x 8, 170 x 5
Giant Set:
BB Incline Bench: 135 x 15 x 4
BW Pullups: BW x 8 x 4
Kettlebell Swings: 25 x 12 x 4
Giant Set:
Tri Pushdowns: 60 x 15, 70 x 15, 80 x 12 x 2
Face Pulls: 70 x 15 x 4
BB Cable Curls: 60 x 15, 70 x 15, 80 x 12 x 2

Abz Circuit


9/17


Supps: Blue Razz BM, Multi, Fish Oil

Workout:

Bike: 1:40:00 for about 32 miles

Pool was full. Bummer. Did some light BW shit and went home.

9/18

Off Day

9/19

4.51 miles in 44:20. Slow as shit, even with a jogging stroller. Not happy.


So I thought I'd put some race pics up.










Also thought I'd throw up some bike porn.


This bike is almost $10k





Here is the bike I want: