Hondo Gravel

My latest torture equipment arrived. Now squats for the old but I’m not going to quit. King of exercises or medieval torture?

Cyclist0108

Upper body strength is just dead weight for a road biker, unless you have to lift your 16 lb carbon BSO onto the top of your car.

Hondo Gravel

My upper body is shot from years of farm/ranch work. Two weeks off the weights due to shoulder issues but wish to continue and since I love road and mountain biking working lower body is a good plan. Genetically muscular upper body so I won’t be imbalanced lol. The chicken legs could use so weight training so that is where the training will be focused. If I could sell youth in a pill form I would be a billionaire but in the now I must workout ...

Rage

Waitaminnit here. You had a squat rack delivered to and set up at home?

Gonna start calling you “Hardcore Hondo.”

Seattle Forrest

16 pounds?? You'll get a hernia! You really need to drop $10k on a 9 pound bike.

That reminds me, I haven't seen @trekmogul in a while.
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Hondo Gravel

the safety squat bar came assembled but the rack took some tools but I’m a handy redneck lol. The rack is about 6 years old has scars from aborted benches and squats but that is how it goes.

Rage

I should probably follow your cue.
Been pretty inactive this last year and losing muscle...

Hondo Gravel

$1200 bike. Ultegra equipment ok $400 custom gravel wheel set $120 in storage accessories. 10,000 miles later the bike keeps on rolling
Think about it 12,000 miles. Anyways under 2K ....

thook

that sounds like a porn star name. apropos?

Hondo Gravel

Bike Porn

thook

sure, sure....

Cyclist0108

He got pretty badly injured in a wreck. Like bad enough that it would have been truly bad form to make wisecracks. I hope he is ok.

J.Higgins 

My house is pretty small, Hondo, otherwise I would try to create an exercise room. I admire the fact that you are trying to keep fit. My daughter's house is huge. She has a sweet sweet SWEET home gym. Its complete with hot tub and sauna. She has two Zwift setups in front of two 60" tvs for her and her hubby. They are so dedicated and totally nuts for bikes, which warms my bike-loving heart. My son, on the other hand, is an outdoorsman, and could care less about bikes. He spends most of his free time on his boat with a rod in his hand.

What I think that I will do is to get a decent barbell setup. Maybe 200lbs. I don't need anything more. Maybe pick up a few dumbbells. I need stuff that can be put aside, so no racks or large benches. I need to weld up a weight bench that can serve double duty as something else, maybe put some retractable wheels on it so it can be pushed out of the way if necessary.

Anyhow, enough blathering about me. I just wanted to say that I like what you are doing! So who's post do you have on the wall for inspiration? Arnold?

Hondo Gravel

Nothing on the walls now you have me thinking? .. your daughter’s setup is great, tv, sauna, I had to google Zwift. That looks like a fun way to keep training when the weather is bad. I can identify with fishing since that is my other addiction. Maybe a fold up bench and a set of adjustable dumbbells would work for you.

genec

I did a full tour at one time... fully self contained, where the bike, loaded, was too heavy to lift. Rolled just fine. At one point I checked into a hotel on the trip, and went to go lift the bike up a short flight of stairs and just could not lift it... had to take the bags off first.

So perhaps a bit of upper body might be a good thing, eh?

RubeRad

how can that be? even I know what zwift is

not about to buy one, but there are many zwifters on BF that talk about it regularly

Hondo Gravel

Taylor Zwitz I thought was a pop star.

Moisture

complete and utter horse manure.

tyrion

In most athletic endeavors, steel is real. Except for swimming.

RubeRad

I disagree, I switched to a titanium speedo years ago, and never looked back (because if you're swimming, and you look back, you drown)

noisebeam

Carbon fibre for high performance racing swimsuits.

Bradbikes

Great looking rack! I wish I had room for one. I don't think I've ever seen an Olympic bar angled like that, but I dig the padded handles.

Hondo Gravel

It is forgiving on my 53 year old back takes the strain off your spine and shoulders and hits the quads hard. Basically a front squat. Even the young studs are using this style bar as a squat accessories exercise. Perfect for an old goat like myself.

roundypndr 

I'll leave the hard work to you whippersnappers, after years of getting off work and facing that 400 ft climb home was enough for me, especially if I was loaded down with groceries and a six pack.

Now my exercise routine is lifting up out of the recliner and running marathon to the fridge.

Moisture

My tips for squat

- elevate your heels using plates, water bottles anything
-dont lock your knees at the top
-practise proper breathing techniques throughout the movement
- control the entire movement,.particularly the eccentric
-focus on aligning your joints correctly. Do not do the excersise if you feel knee pain.
- don't go heavy! This is a big mistake i always see people doing. Focus on staying in the 15 rep range. It will result in a crazy burn! Then, begin to slowly increase the weight as your progress.

Don't forget to train upper body as Well! Squatting requires extra activation work as well as hamstring calve and glute training to ensure optimal effectiveness.