Null66

Hi all,

I've kept my ride/workout log in clydes, as well, I'm most definitely a clyde! But i have a few months to 50, so figured I should post my newest ride/workout log here as I have a tradition of starting a new log when I change focus, or just the year changes.

So I'm just short of 6, I have a lot of old injuries to contend with and 2 not so old. I ride mostly with my SO, long slow rides... More slow then late year before last year due to getting my foot/ankle run over by horse trailer and that cascading into a bunch of challenges.

My goals, well, they're usually performance oriented. But I'm going to switch to Bio-markers, Blood pressure and pulse rate. I don't respond well to the BP drugs and had no response from low sodium / high potassium diet. Did respond to loosing weight though. I went from 285 to to 255. Blood pressure dropped, then climbed back up. Now at ~240, BP dropped again, but also climbed back up. So 230 here I come. I lift, heavy. I really don't like the strength loss with each drop.

So that's that...

Null66

last ride:
https://www.strava.com/activities/445964776

Should have worn pants, so was chilly.
Should have brought more food. This path has little in the way of stores near it... Regretted it half way out. Hard to keep pedals turing on the way back.
Should have replaced rear deraileur cable some time ago. Well, it snapped with about 10 miles to go. Stopped at Park about a mile later and tide it off in third, it slipped to second about a mile left. Damn glad I have a tripple. Still couldn't sustain cadence more then high 70's so well, slow patient last mile.

Wow! did Dairy Queen taste good after that!

First heavy lift since injuries.

hspl row
3x5x360

hspl decline bench
5x3x450

hspl shrug
3x5x450

hspl incline
5,3,2 x 270

hspl pullover
5x5x450

Felt great afterwards...

osco53

I was 202 pounds at 5'11", small gut and could not look down and see my,,,,,feet,,yeah that's it !
I was on two BP meds and was considering cholesterol meds,, total was 220.

I am now 176 pounds,,was 172,,thanksgiving was good to me~ cholesterol is now 202..

Your Diet,, Its not just the sodium and fat, Its far more complex than that...

Basically you need to do some reading or see a diet expert.
You gotta never ever eat fast food, cut the sodas cut sugar big time.

You must learn to eat as much raw food as possible, eat the perimeter of the grocery store not the boxed or frozen stuff.

I'm about to turn 57 I feel like a 30 something, for real

You can do it but,, TANSTAAFL (There Ain't No Such Thing As A Free Lunch)

Null66

Thanks. Rarely if ever eat anything in a box... Occasional potato chips and rare fast ?food?.
Too much dairy, oh and my beer replacement cider. Way, way too much soda (diet) and coffee. Caffeine really helps on long days, but it has its price.

Stress, well that's how I make my living and can lead to very long hours in a chair.

Daughter became chronically ill. Really put damper on riding. Doc's not much help as its pretty much outside what we know yet. Some weird food allergy... Have it mostly under control using diet restriction, so back at it!

New goals kinda odd, bio-markers. Lower BP, and drop resting heart rate. Currently ~ high 140's/ mid 90's and RHR is about 86 (ugh)...

Great Sunday ride!
https://www.strava.com/activities/449775554
https://www.strava.com/activities/449775586

Tonight in trainer.
I used and liked trainer road last year.
https://www.strava.com/activities/449775586

bruce19

Don't know if your body is like mine but here's my story: I am now 69 and down to 5'9" & 190 lbs. In college I was on scholarship as a QB sand SS (baseball) and was 5'10 1/2" and 175-190 lbs. Why the difference in weight? Well, 175 was my natural "in shape" weight (after college graduation and at the end of Basic Training in Ft. Jackson I was 178) 190 was what I got up to when the football coaches put us on a weight lifting regimen. At 190 I was still in shape and fast. Scroll forward to this year. At the end of cycling season (it is New England after all) I weighed 183-185. A few months ago I went into the gym with a few sporadic short rides. I do a few exercises. Here they are:

Everything is 3 sets X 10 reps.

Flys....130 lbs
Reverse flys....110 lbs
Quad extensions....240 lbs
Leg extensions (that sled for hamstrings)....450 lbs
Curls (each arm separately)....25-30 lbs

The result is that my jeans still fit as usual and I do have definition and more strength but I've gained 6-7 lbs. Now I have to figure out how to keep the strength and lose 10 lbs. If I can do that it's going to be a very good season come April. I have no idea if my lifting regimen is appropriate for my age/condition or if the weights are significant. So, any advice is welcomed. BTW it really is encouraging to hear what people like the OP are doing for themselves. Thanks.

Null66

FANTASTIC!

People new to or back from a long layoff 3x10 is great.

There's so much mis-information in the physical culture. I tend to weight things by what is supported by research.

Age frames where you start and progression and makes injury avoidance critical... Other then that, have at it.

I hope that people would do 3x10 with as low weight as their pride would allow for about 3 months to give the ligaments and tendons time to adjust to the new demands. Muscle strength can grow fast particularly at first but ligaments and tendons start out stronger, but their gains are much slower. It also provides a great time to really attend to form.

You may want to switch out the isolation for compound motions like dumbell benchs and rows for flys and squat and deads extensions. But for those, 5 reps is a lot... so either 3x5 or 5x5 again weight as low as pride would allow. Focus on form.

Lifting is a long game, measured in years not weeks.

Injuries suck...

Null66

Work has been a bear of late.
Life has suffered.

Rides since last post:

https://www.strava.com/activities/450911754
https://www.strava.com/activities/452297009
https://www.strava.com/activities/453745422


HAPPY NEW YEAR!!!
https://www.strava.com/activities/461764518
https://www.strava.com/activities/462632762

BlazingPedals

Why, oh why do these forums not have an "ignore thread" function? The thing is, these forums are for discussions, not for people to use as a substitute for a blog. If everyone kept a separate thread for their own personal logs, there'd be so much pollution nobody could even find the discussions. For that matter, I really hate seeing someone start a new thread just so they can link to their latest blog entry, too. So while I might be interested in hearing about your victories or defeats, I really don't give a rip about your daily workout regimen; which is complicated by the fact that every time you add to the thread, the forum software pulls it back up to the top again.

So, rant done, why don't you just invite interested individuals to follow you on Strava, the way Oldskool did?

jppe

Mike-I lived in Garner years ago and graduated from Garner Sr High School. I used to ride my 3 speed in that area a good bit. Nice to see what looks like a bike trail along the Neuse River.