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  1. #51
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    Yeah, nice workout Ridge

  2. #52
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    The sky turned a strange shade of blue, and there was this painfully bright yellow hot thing in the sky today...not sure what to make of it, but it was pleasant. Went out for a ride with DH, and had a good time.
    25.16mi in 1h42m, for a 14.7 avg. You can see the whole thing on Strava here.

    Not sure if we are lifting tonight or not. The landmines the other night hit the back a bit harder than expected.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  3. #53
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    Another day for a split workout. DH went back to work off of disability today so he needed to lift a short morning routine. I just spotted him and helped wrangle plates. After he left, I did part of my workout. I am hoping to get a ride in later this morning, and then tonight do the rest of my lifting with DH. As I was up rather early (we got to sleep in a lot while DH was out on disability!) I opted to try the Pump Igniter. I definitely noticed the caffeine!

    FitNotes Workout - Monday 23rd March 2015

    ** Plank **
    - 175.0 lbs x 3 reps 1:15@

    ** Crunch **
    - 15 reps
    - 15 reps
    - 15 reps

    ** Scissor Leg Kicks 4 Count **
    - 25 reps
    - 25 reps
    - 25 reps

    ** 3-way Hanging Knee Raise **
    - 5 reps
    - 5 reps
    - 5 reps

    ** Back Squat **
    - 85.0 lbs x 6 reps
    - 85.0 lbs x 6 reps
    - 105.0 lbs x 5 reps
    - 115.0 lbs x 5 reps
    - 115.0 lbs x 5 reps
    - 120.0 lbs x 5 reps PR
    - 120.0 lbs x 5 reps
    - 95.0 lbs x 5 reps
    - 95.0 lbs x 5 reps

    ** Barbell Calf Raise **
    - 200.0 lbs x 15 reps PR
    - 200.0 lbs x 15 reps
    - 200.0 lbs x 15 reps
    - 200.0 lbs x 15 reps

    ** Seated Hamstring Curls-band **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  4. #54
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    Post two of the work out, done after dinner.

    ** Chin Up **
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep

    ** Lying Shoulder Pullover **
    - 55.0 lbs x 5 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps

    ** Barbell Glute Bridge **
    - 90.0 lbs x 10 reps
    - 90.0 lbs x 10 reps
    - 90.0 lbs x 10 reps
    - 90.0 lbs x 10 reps
    - 90.0 lbs x 10 reps

    ** Barbell Shrug **
    - 90.0 lbs x 20 reps
    - 90.0 lbs x 20 reps
    - 90.0 lbs x 20 reps
    - 90.0 lbs x 20 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 70.0 lbs x 1 rep
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  5. #55
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    Overcooked Legs!

    Got a morning ride in on a windy day, before going to pick up Ranger (new dog adoption). Legs were tired and sore from squats and glute bridges yesterday. Trying to get as much exercise in before surgery is hard work. Did a couple loops around the Wed Night loop, and over west too. Good traffic, nice temp.
    17.5mi
    1h10m
    14.9avg
    hr 144 avg 166max
    cadence 69
    Last edited by Ridgeback303; 03-25-2015 at 01:13 PM.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  6. #56
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    Congrats on your new pup!
    There is no Try. Do. Or Do Not.

  7. #57
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    Legs feeling tired the whole ride on another crosswindy day. Did the run out on Panther Creek to negate headwind issues. No serious traffic issues. Didn't like how the quads felt--burned the whole ride, but that's what I get for taking 2+mo off from riding I guess!

    20.07mi
    1h 20m
    14.9 mph avg
    HR 142 max 161
    cad 71
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  8. #58
    Seasoned M&S Veteran maryellen's Avatar
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    I want to see the new puppy! Awesome work Ridge...enjoy that soreness! (my legs are damn sore right now too, matter of fact).
    "And though she be but little, she is fierce." ~ Shakespeare ~

  9. #59
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    Quote Originally Posted by maryellen View Post
    I want to see the new puppy! Awesome work Ridge...enjoy that soreness! (my legs are damn sore right now too, matter of fact).
    Going to lift some tonight with DH when he gets home, if we are not too tired. I've also got a biopsy this afternoon that may change my mind on doing anything this evening. The last time I had this done, my throat was sore and bruised for 3-4 days.

    Here's a look at Ranger. He is a super dog! A purebred Rhodesian Ridgeback adopted from rescue.
    Click image for larger version. 

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    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  10. #60
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    Awe, he looks like such a sweetie! Congrats on the new family addition
    Good luck with that biopsy. Throat? Already making me gag
    There is no Try. Do. Or Do Not.

  11. #61
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    Woot! I should go buy a lottery ticket....'cause today was my lucky day! Got to the hosp for the biopsy, the doc looked at the thyroid with the ultrasound, and couldn't find any suspicious nodule to stick needles into. So he looked at two oder films, did a consult with his fav radiologist, and they both rescanned my neck. No funky nodule, just the same old stable one on the other side. Doc said that happens sometimes where the image is misread, as the radiologist's eyes and brain sometimes sees shapes where there are none, sort of like seeing the devil in a smoke cloud. So YIPPEE!
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  12. #62
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    Yaaaaay!!! That's great news


    Sent from my iPhone using Tapatalk
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

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    Max Numbers: Squat - 225, Dead Lift - 245

  13. #63
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    FitNotes Workout - Thursday 26th March 2015

    ** Pushups **
    - 175.0 lbs x 10 reps
    - 175.0 lbs x 10 reps
    - 175.0 lbs x 10 reps

    ** Crunch **
    - 15 reps
    - 15 reps
    - 15 reps

    ** Seated French Press **
    - 40.0 lbs x 15 reps
    - 40.0 lbs x 15 reps
    - 40.0 lbs x 15 reps

    ** Tribar Hammer Curl **
    - 40.0 lbs x 15 reps
    - 40.0 lbs x 15 reps
    - 40.0 lbs x 15 reps

    ** Dumbbell Curl **
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps

    ** Dumbbell Kickbacks **
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps

    ** Deadlift **
    - 95.0 lbs x 10 reps
    - 145.0 lbs x 6 reps
    - 165.0 lbs x 4 reps
    - 185.0 lbs x 3 reps
    - 200.0 lbs x 1 rep. New 1RM
    - 165.0 lbs x 5 reps
    - 165.0 lbs x 5 reps
    - 165.0 lbs x 5 reps

    ** Barbell Shrug **
    - 115.0 lbs x 15 reps
    - 115.0 lbs x 20 reps
    - 115.0 lbs x 15 reps
    - 115.0 lbs x 15 reps

    23,635 total moved
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  14. #64
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    A light weights day this morning, as I am going to ride over lunch.

    FitNotes Workout - Friday 27th March 2015

    ** Landmines **
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps
    - 25.0 lbs x 10 reps

    ** One Arm Row **
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps

    ** Landmine Press **
    - 35.0 lbs x 20 reps
    - 45.0 lbs x 20 reps
    - 50.0 lbs x 20 reps

    ** T-Bar Row **
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 10 reps
    - 50.0 lbs x 15 reps
    - 50.0 lbs x 10 reps - Occlusion

    ** Barbell Curls **Occlusion
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 5 reps

    ** Wrist Curls **Occlusion
    - 45.0 lbs x 6 reps
    - 45.0 lbs x 6 reps
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 5 reps

    ** Reverse Grip Wrist Curl **Occlusion
    - 45.0 lbs x 5 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 5 reps

    ** Grip Squeeze **Occlusion
    - 10 reps
    - 10 reps

    ** Dumbbell Hammer Curl ** Occlusion
    - 10.0 lbs x 10 reps
    - 10.0 lbs x 10 reps
    - 15.0 lbs x 10 reps
    - 15.0 lbs x 10 reps

    ** Seated Hamstring Curls-band **
    - 10 reps
    - 10 reps
    - 10 reps
    - 10 reps

    12,615# total moved
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  15. #65
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    Did not end up riding yesterday as I slept poorly the night before. Early to bed last night and a little better sleep last night had me up and on the bike by 7:15am for the local bike shop "Java Ride".

    Went solo on the Java ride on a chilly morning. 7 riders total, including a good ride leader. Ride started at 8am, and ran 2h 51m including time to ride to and from the shop. No traffic problems, managed to keep up the whole ride, and felt great! GPS started about 1/2mi late.

    37.29mi (+ 1/2mi)
    2h 51m
    13.1 avg
    HR 138 max 169
    cad 70
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  16. #66
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    Bit of a shortened workout this evening as a friend stopped by after dinner.

    FitNotes Workout - Sunday 29th March 2015

    ** Plyometric Jumps **
    - 175.0 lbs x 5 reps
    - 175.0 lbs x 5 reps
    - 175.0 lbs x 5 reps

    ** Pushups **
    - 175.0 lbs x 10 reps
    - 175.0 lbs x 10 reps
    - 175.0 lbs x 10 reps

    ** Crunch **
    - 15 reps
    - 15 reps

    ** Chin Up **
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep

    ** One Legged Calf Raise **
    - 175.0 lbs x 20 reps
    - 175.0 lbs x 20 reps

    ** Landmine Squats **
    - 50.0 lbs x 8 reps
    - 50.0 lbs x 8 reps
    - 50.0 lbs x 8 reps
    - 60.0 lbs x 8 reps

    ** Barbell Calf Raise **
    - 205.0 lbs x 15 reps
    - 205.0 lbs x 15 reps
    - 205.0 lbs x 15 reps
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  17. #67
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    FitNotes Workout - Monday 30th March 2015

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 55.0 lbs x 10 reps
    - 55.0 lbs x 8 reps
    - 55.0 lbs x 7 reps

    ** Dumbbell Shrugs **
    - 40.0 lbs x 20 reps
    - 40.0 lbs x 20 reps
    - 40.0 lbs x 20 reps

    ** Back Squat **
    - 45.0 lbs x 10 reps
    - 65.0 lbs x 10 reps
    - 85.0 lbs x 8 reps
    - 115.0 lbs x 5 reps
    - 120.0 lbs x 5 reps
    - 110.0 lbs x 5 reps
    - 110.0 lbs x 5 reps
    - 110.0 lbs x 5 reps
    - 110.0 lbs x 6 reps

    ** Barbell Shrug **
    - 125.0 lbs x 15 reps
    - 125.0 lbs x 15 reps
    - 125.0 lbs x 15 reps
    - 125.0 lbs x 15 reps
    - 125.0 lbs x 15 reps

    ** Good Morning **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps

    ** Seated French Press **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 6 reps

    Legs felt really good today. No cramping in the squats, and they felt good. Also decided to add good mornings into the mix. DH does them all the time, and I finally decided to try them out with the Oly bar. They felt good in the hamstrings, and the bar weight was easy, so next time I will add 10#. It may prove fruitless at this point though, as I don't know if I can figure out a way to do good mornings after the surgery. But I'm gonna keep hammering things until the 23rd anyway.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  18. #68
    Hard Hitting Cardio Bunny PowerPixie's Avatar
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    Quote Originally Posted by Ridgeback303 View Post
    But I'm gonna keep hammering things until the 23rd anyway.
    Excellent!
    There is no Try. Do. Or Do Not.

  19. #69
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    A warmer than expected windy day at 82*F for a ride. Went out at 11am, and headed south into the wind. Rode the Stacy loop south and west to get under the toll road, then west over to a lovely long run north where I knew I could maintain some speed. Traffic was fine at this time of day, fortunately, since I know how bad the north bound run is, around rush hour! All in all, a nice ride on a nice afternoon.

    24.04mi
    1h 34m
    15.4 avg
    HR 145 max 161
    cad 71
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  20. #70
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    No major lifts today, mostly accessory work, and some lat work with chins and rows.

    FitNotes Workout - Wednesday 1st April 2015

    ** Crunch **
    - 15 reps
    - 15 reps
    - 15 reps

    ** Plank **
    - 175.0 lbs x 3 reps

    ** Chin Up **
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep
    - 175.0 lbs x 1 rep

    ** Dumbbell Row **
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps
    - 25.0 lbs x 15 reps

    ** Barbell Row **
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps
    - 75.0 lbs x 10 reps

    ** Good Morning **
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps
    - 45.0 lbs x 10 reps

    ** Overhead Press **
    - 45.0 lbs x 10 reps
    - 55.0 lbs x 10 reps
    - 65.0 lbs x 5 reps
    - 65.0 lbs x 2 reps
    - 55.0 lbs x 6 reps
    - 55.0 lbs x 5 reps

    ** Seated French Press **
    - 45.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps
    - 35.0 lbs x 10 reps

    ** Tribar Hammer Curl **
    - 35.0 lbs x 15 reps
    - 35.0 lbs x 15 reps
    - 35.0 lbs x 15 reps
    - 35.0 lbs x 15 reps
    - 35.0 lbs x 15 reps
    - 35.0 lbs x 15 reps

    ** Grip Squeeze **
    - 20 reps
    - 20 reps

    ** Dumbbell Kickbacks **
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    - 20.0 lbs x 10 reps
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  21. #71
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    Hurray for getting those chin ups!
    There is no Try. Do. Or Do Not.

  22. #72
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    Got another ride in today. Carbon copy of DH's morning ride, exact same route. He is about 2.5mph faster over the same course. Warm and windy. No traffic issues. Indy at this time of day (11-1pm) has little traffic.

    16.11mi
    59m 31s
    16.2 avg
    HR 146 max 162
    cad 73
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  23. #73
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    Long day in the saddle today. Felt great but the left knee is not pleased with 4hrs of riding.

    Played fox and hound with Dave on today's ride. I left an hour ahead of him. We passed at cr138, I was heading to Weston, he was heading into Gunter. I actually kept ahead of him the rest of the way. Didn't think I could do that. Cool and a 13mph ENE breeze made for a long headwind northbound but a pleasant ride home.
    Longest ride of the year so far.
    52.46mi
    3h 46m
    14.2avg
    HR 145 max 164
    cad 72
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

  24. #74
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    Glad you enjoyed the ride! Sorry bout the knee:-(

  25. #75
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    It's most likely just a minor adjustment. I've now moved the seat back to its original position. I think that will help.
    Just beginning:
    Bench 2RM 135#
    Deadlift 1RM 315#
    Squat 185# 4x5 (going up)
    OHP 92# 3RM

 

 

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