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Comments

  • #602
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 24kms, 55mins

    Cycle home - 24kms, 55mins


  • #603
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Push Session
    Squats - 30Kgs
    Bench - 65Kgs
    Press - 32.5Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 25Kgs
    Dips - 39 (5 sets)
    Tricep Pushdown (Cable) - 47.5
    Ab Crunches
    Plank
    Push-Ups

    Cycle home - 10kms, 30mins


  • #604
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurement Day 36 - 2011-10-30

    Stomach: 80.5cms

    Weight: 71Kgs


  • #605
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    103Kms
    3:55 hr

    Tallaght, Saggart, Rathcoole, Lucan, Strawberry Beds, Batterstown, Phoenix Park, Rathmines, Dundrum, Kilternan, Home


  • #606
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 24kms, 55mins

    Cycle home - 24kms, 55mins


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  • #607
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session
    Squats - 40Kgs
    Deadlift - 110Kgs
    Chins - 60 (6 sets)
    Bent Over DB Row - 35Kgs
    Seated Decline DB Curls - 12.5kgs
    Tricep Pulldown - 140
    Barbell Curl - 25kgs
    Ab Crunches
    Plank

    Cycle home - 10kms, 30mins


  • #608
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Push Session
    Squats - 30Kgs - Had to stop, twinge in my knee. Not too bad, really hope it just goes away though, no more injuries ffs
    Bench - 67.5Kgs
    Press - 32.5Kgs
    Close Grip Bench - 55Kgs
    DB Bench - 25Kgs
    Dips - 40 (5 sets)
    Tricep Pushdown (Cable) - 50
    Ab Crunches
    Plank
    Push-Ups

    Cycle home - 10kms, 30mins


  • #609
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurement Day 37 - 2011-11-05

    Stomach: 80.5cms

    Body weight: 71.9Kgs

    Training

    Cycle

    30Kms
    1:09 hr

    Stocking Lane - Boards Hill Climb Challenge - 13:38


  • #610
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    116Kms
    4:03 hr

    Phoenix Park, Meath


  • #611
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session
    Deadlift - 110Kgs
    Chins - 62 (6 sets)
    Bent Over DB Row - 35Kgs
    Seated Decline DB Curls - 12.5kgs
    Tricep Pulldown - 140
    Barbell Curl - 25kgs
    Ab Crunches
    Plank

    Cycle home - 10kms, 30mins


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  • #612
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    59Kms
    2:13 hr

    Enniskerry, Greystones


  • #613
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Push Session
    Bench - 70Kgs
    Press - 35Kgs
    Close Grip Bench - 55Kgs
    DB Bench - 25Kgs
    Dips - 42 (5 sets)
    Tricep Pushdown (Cable) - 50
    Ab Crunches
    Plank
    Push-Ups

    Cycle home - 10kms, 30mins


  • #614
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 25kms, 55mins

    Cycle home - 25kms, 55mins


  • #615
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Pull Session
    Deadlift - 110Kgs
    Chins - 67 (6 sets)
    Bent Over DB Row - 35Kgs
    Seated Decline DB Curls - 12.5kgs
    Tricep Pulldown - 140
    Barbell Curl - 25kgs
    Ab Crunches
    Plank


  • #616
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurement Day 38 - 2011-11-12

    Stomach: 80.5cms

    Body weight: 71.4Kgs

    Training

    Cycle

    45Kms
    1:45 hr

    Enniskerry, Glencree Valley


  • #617
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    93Kms
    3:23 hr

    Bray, Greystones, Ashford, Roundwood, Enniskerry


  • #618
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Push Session
    Bench - 70Kgs
    Press - 35Kgs
    Close Grip Bench - 55Kgs
    Dips - 45 (5 sets)
    Ab Crunches
    Plank
    Push-Ups

    Cycle home - 10kms, 30mins


  • #619
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    52Kms
    2:05 hr

    Enniskerry, Liam Horner, Glencreen, Glencullen


  • #620
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurement Day 39 - 2011-11-20

    Stomach: 81.5cms

    Body weight: 71.4Kgs

    Training

    Cycle

    87Kms
    3:08 hr

    Blessington


  • #621
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Pull Session

    Slow, still getting over the cold+bug from last week


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  • #622
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    53Kms
    2:02 hr

    Enniskerry, Liam Horner, Glencree, Enniskerry


  • #623
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Push Session
    Squats - 40Kgs
    Bench - 70Kgs
    Press - 35Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 25Kgs
    Dips - 42 (5 sets)
    Tricep Pushdown (Cable) - 47.5
    Ab Crunches
    Plank
    Push-Ups


  • #624
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session
    Deadlift - 110Kgs
    Chins - 61 (6 sets)
    Bent Over DB Row - 35Kgs
    Seated Decline DB Curls - 12.5kgs
    Tricep Pulldown - 140
    Barbell Curl - 25kgs
    Ab Crunches
    Plank

    Cycle home - 10kms, 30mins


  • #625
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurement Day 40 - 2011-11-26

    Stomach: 80.5cms

    Body weight: 71.4Kgs

    Training

    Cycle

    43Kms
    1:37 hr

    Bray


  • #626
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    108Kms
    3:43 hr

    Phoenix Park, Lucan, Leixlip, Maynooth, Summerhill, Dunshaughlin, Park


  • #627
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Push Session
    Squats - 45Kgs
    Bench - 70Kgs
    Press - 35Kgs
    Close Grip Bench - 50Kgs
    DB Bench - 25Kgs
    Dips - 44 (5 sets)
    Tricep Pushdown (Cable) - 47.5
    Ab Crunches
    Plank
    Push-Ups

    Cycle home - 10kms, 30mins


  • #628
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    48Kms
    1:53 hr

    Enniskerry, Bray, Dun Laoghaire

    Very Windy, and Wet


  • #629
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    47Kms
    1:48 hr

    Enniskerry, Glencullen Hill TT, Cruagh

    Glencullen Hill TT - from just after roundabout, to Caution Children sign - 10:45
    Slightly windy, 180 Max heart rate


  • #630
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    63Kms
    2:15 hr

    Embankment, Brittas, Blessington

    5 Mile TT - outbound 15:30
    Inbound 12:29 (approx)


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  • #631
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Cycle home - 10kms, 30mins


  • #632
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    1 Hour Turbo Trainer


  • #633
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurement Day 41 - 2011-12-11

    Stomach: 79.5cms

    Body weight: 70.3Kgs

    Training

    Cycle

    119Kms
    4:02 hr

    Phoenix Park, Batterstown, Mullagh (Christmas League Race), Home.

    Horrible, horrible day.


  • #634
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    1:15 Hour Turbo Trainer

    10 mins warm up
    1 Leg only pedalling
    2 x 10 min high resistance 53x12 low cadence 80% heart rate
    1 x 10 min high cadence 53x16 80% heart rate
    1 Leg only pedalling
    warm down


  • #635
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Pull Session
    Squats - 50Kgs
    Deadlift - 110Kgs
    Chins - 40 (6 sets)
    Bent Over DB Row - 35Kgs
    Seated Decline DB Curls - 12.5kgs
    Tricep Pulldown - 120
    Barbell Curl - 25kgs
    Ab Crunches
    Plank

    Not all sets finished

    Cycle home - 10kms, 30mins


  • #636
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    1:40 Hour Turbo Trainer

    Warm up
    1 Leg only pedalling
    2 x 10 min high resistance 53x12 low cadence 80% heart rate
    1 x 10 min high cadence 53x16 80% heart rate
    1 Leg only pedalling
    Warm down


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  • #637
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    29Kms
    1:03 hr

    Enniskerry

    Bit of strength endurance


  • #638
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    52Kms
    1:57 hr

    Enniskerry, Glencree, Glencullen


  • #639
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    22Kms
    0:51 hr

    Glencullen


  • #640
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    81Kms
    3:02 hr

    Bray, Greystones, Rathnew, Ashford


  • #641
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurement Day 42 - 2011-12-30

    Stomach: 81.5cms

    Body weight: 71.9Kgs

    Training

    Cycle

    87Kms
    3:00 hr

    Embankment, Brittas, Blessington, Ballymore Eustace

    Out with the training group, good spin


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  • #642
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    86Kms
    3:04 hr

    Bray, Rathnew


  • #643
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    84Kms
    3:10 hr

    Blessington, Valleymount, Lacken


  • #644
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Cycling Specific Push
    Squats - 40Kgs
    Bench - 60Kgs
    Press - 30Kgs
    Single Leg Squat - no bar (pilot squat)
    Side Lunges
    Step Ups
    Dips - 30 (5 sets)
    Leg Raises
    Plank / Push-ups
    Ball Rolls
    Hip up leg extensions
    Box Jumps
    Plank - arm/leg up

    Cycle home - 10kms, 30mins


  • #645
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Gym - Cycling Specific Pull
    Squats - 40Kgs
    Deadlift - 100Kgs
    Chins - 31 (5 sets)
    Power Cleans - 40kgs
    DB Ground Row - 12.5Kgs
    Seated Decline DB Curls - 12.5kgs
    Plank Walkout
    Back Raises
    Squat Jump
    Side to Side Jumps
    Ski Run
    Medicine Ball Throw
    Hip bridge / leg extensions
    Plank


  • #646
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    43Kms
    1:38 hr

    Ballychorus road and around, windy


  • #647
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Active recovery - stretching, light swim


  • #648
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Measurements - 2012-01-07

    Stomach: 81cms

    Body weight: 71.9Kgs

    Training

    Cycle

    85Kms
    3:02 hr

    Embankment, Poulaphuca

    Strength Endurance, Up and Overs


  • #649
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    110Kms
    3:58 hr

    Rathnew, Rathdrum, Laragh


  • #650
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle

    27Kms
    0:59 hr

    Tallaght


  • #651
    joker77
    Registered Users, Registered Users 2 Posts: 4,111 ✭✭✭joker77


    Training

    Cycle in     - 7.5kms, 20mins

    Gym - Cycling Specific Push

    Upstairs
    Squats - 50Kgs
    Bench - 60Kgs
    Press - 30Kgs
    Single Leg Squat - no bar (pilot squat)
    Side Lunges
    Dips - 32 (5 sets)
    Step Ups

    Downstairs
    Leg Raises
    Plank - arm/leg up
    Box Jumps
    Split middle split jumps
    Side to Side Jumps
    Hip bridge / leg extensions
    Plank / Push-ups

    Cycle home - 10kms, 30mins


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