Day 19

Just finished a shoulder bicep workout and it feels funny typing.  Odd.  My biceps are spent.  All good.  Again following the HP program. 

Looked like this:

Wide Grip Chest Press    20
Incline DB Press             20
Lateral DB raise              10
DB Side Swings              10

Day 16

Well now.  Another morning another workout.  Talked to a pal yesterday and we decided to go for a ride in the am.  So, after waking at 5:44 AM, I got set to go.  The ride is ten minus away, so it's easy.  Still.  5:44  Really.  Anyway, I'm back and feel great. 

Great place to ride.  The trails were cut by mountain biker for moutain biking.  Not the old roads, horse trails, or walking trails.  Moutain bike trails with great, squirely lines with tons of technical-ness.  You have to be on your game when you come to rock fields.  The side wall of my tires are taking a beating.  And let me thank the makers of my arm and leg pads. 
 

Day 15

Workout, 15th day.  Worked out legs and back.  Hollywood Physique. 


      Back squat (3×15)

Rope pull-down (6×6)

Lat pull-down(6×6)

Calf press in leg press machine (3×20)

Incline walk (1o minutes)

Day 14

Mountain Biking.  3.98 miles in Vietnam with Jeff.   We met a 6:00 AM, Jeff had obligations of the family nature that had to be attended to.  So, off we went and it was great morning for a ride.  Twenty five minutes in, one of the screws that holds onto a cleat on the bottom of my shoe let go.  The clear snaps into a peddle.  So, I'm screwed because I can't get out of the peddle on the right side.  So, we had to take it easy and do a small loop with no nasty things I'd have to bail on if need be. 

Good ride.

http://www.youtube.com/embed/bSdugW-TmTI"     Great video from Vietnam. 

Props to CaptnExtreme for the vid.

  Props to FreeHub.com and Ryan Kirk.

Day 7

Well now.  I tried a new program today, and it has shorter, more intense workouts than P90X.   The burn factor is so much more. And there's talk out there in the internets (yes, the internets) that the lengthier the burn the better. The thing about the intensity is each rep is super slow.  You're in total contraction mode and moving through each rep SLLOWWLY.  I'm about to head out for an incline walk. Back.  That was short and sweet. Thinking about either going for a ride or paddle board later in the day with Mrs. Ntckfit. 

     Squats (3×8)                                         25 lbs.

Wide-grip neck press (3×8)                 15

Side laterals (3×8)                               10

Preacher curls (3×8)                            10

Incline walking (10 minutes)

Later,