Day 22 & 23

Rides in Vietnam

 

Day 21

Ride in Vietnam. 

Update

Well now. Haven't worked out in two weeks which is of good.   But I've decreased my BF % n weight, which is  cool 

Day 20

Went for an awesome bike ride last Saturday.  And what has happened here?  Let's see, new job and not feeling the work out routine. And that has to change pronto.  The thing is is that I have taken time off and its not helping on the path.  Eating is off and is my general health - though the cold that I have has little to do with working out - or does it.  Food for thought. 

So, goals this week include:  1.) Eating clean 90% of the week.  2.) Three workouts - light weights  3.) Hydrating

This new place that I work has no AC and I'm recognizing that I'm definitely not getting enough to drink during the day. 

Time to make some lunches for the week.

Later

Check this out - Epic.  Huge props to the crew in the vid and the sick trails they designed.


 

Thoughts on a page

Well now.  I've turned fifty and its okay.  Now that I sit here and think about it - which I haven't really that much - is that for fifty I'm in okay shape.  Let me look around and I can tell you that many of my peers have settled into middle age with a focus on getting by.  I'm worried about my health and the fact that body fat percentage increase translates to all types of issues as you get older. 

So, I mountain bike, paddle board, road cycle, used to run by no more due to the foot, and workout.  Now the workouts have become more frequent of late.  19 days into to the cycle of working out with weights and pairing it with a cardio day.  What I recognize too is that my diet is essential in seeing any significant change in the shape of my body.  I can already see my shoulders starting to develop, but my abs are encased yet to be broken free. 

I sit here and think that I want to be in super shape.  I have to keep my eye on the target, eat right, workout consistently with focus, and then do it again.  I'm on the path and it feels awesome.

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 18

Forgot to post yesterday.  Went for a mountain bike ride.  5.3 miles in the woods.  My technical skills have improved, as I made it over these rock paths that I've never passed before.  Feel great.  I have to figure out a way that I can continue into November.

 

Day 17

It's been six days since I last worked out?  Hmm.  Started a new job on Monday and I think that might be a role in not getting in the workouts.  Not ideal, really.  The thing that I need most right now is an outlet for the general stress of a new job.  So be it.

Today I did a very intense, focused routine for my shoulders and shoulders only.  Have to stay, the shoulder routine is my favorite.  Call me vain but my shoulders really reveal themselves in the shortest amount of time. 

I've had bursitis in my elbow and a wonky shoulder - and I find that working out has sent messages to these two ... there just letting me know that they're there.  Not a problem.

More work today, hang with Mrs., and go for a mountain bike ride.

Later

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. 
 

Fitness: Surf n Mountain Bike

Interesting

http://well.blogs.nytimes.com/2012/08/22/riding-the-wave-of-surfer-fitness/?smid=pl-share

Props to James Wilson for this article from About.com.  Thing is that I'll take this into account. 

No Gym, No Problem – Mountain Bike Strength Training

Real Bodyweight Training for Mountain Bikers - Day 1

From James Wilson

 

Bodyweight training is a very effective and efficient way for mountain bikers to add strength training into their programs. It is convenient since it can be done anywhere and with minimal equipment and offers several benefits beyond simply making you stronger. Unfortunately, though, most riders only think of push ups, pull ups and some crunches when the words “bodyweight exercises” are mentioned. While these exercises are fine, they are only the tip of the iceberg when it comes to this type of training.When challenging exercises and variations are used, bodyweight training is very effective for building real strength. Remember that anything done for more than 6-8 reps in a set is not truly building strength. At that point you are instead starting to build up muscle and short term strength endurance. As mountain bikers it is not usually the endurance that we need to work on with strength training since we get that on the bike, instead it is raw strength that needs to be increased.Bodyweight training also offers the added benefit of increasing our body awareness and control. As mountain bikers, these attributes are extremely important for us as we try to increase our skill level. As my friend and popular skills coach Gene Hamilton has pointed out, it is amazing how many people in his camps simply do not know where they are in space in relation to their bike. This makes learning the new skills he is trying to teach them difficult to pick up since they do not know how to control their body and bike as they need to. This also increases the likelihood of crashing since they do not know how to “stay loose” and flow when things get a little hairy, which is an inevitable thing if you ride actual trails instead of just spinning on fire roads.So, considering the extra strength, body control and increased skill and safety aspects, every mountain biker should be incorporating a good strength training program with an emphasis on bodyweight type movements. Although there are a lot of other great tools that can vastly expand the exercise choices (such as a Swiss ball or pull up bar) I am going to keep this routine simple by using exercises that require no other equipment besides a chair. That way everyone who reads this can start incorporating this routine today instead of having to wait until they can get out and pick up something extra. This also makes it a great routine to use on the road when you do not have access to extra equipment.Before I get into the workout itself I need to explain how to read it. This 2 day workout will consist of 8 exercises each day, and each exercise will be paired with another exercise resulting in 4 pairings, also known as supersets. Grouping the exercises in this way allows for more work to get done in less time and also helps bring about a good anaerobic conditioning effect, increasing your strength endurance as well as your raw strength.You can tell which exercises are paired together by the letter and number listed with them. The letter tells you which exercises are paired together and the number tells you the order of the pairing. For example, when you see an A1 with an exercise and an A2 listed with the next exercise, you know that those two exercises are paired together. You would do one set of the A1 exercise, rest for the prescribed time and then do a set of the A2 exercise. You would repeat this sequence until all the prescribed sets for each exercise is done and then you would move on to the next exercise pairing.The next thing that you need to be aware of as you read the workout is the tempo for each exercise. Tempo allows me to assign a rep speed which will greatly enhance the effectiveness of the workout. Tempo is communicated via a three number sequence such as 3-1-3. The first number tells you what speed to lower yourself down in the exercise, the second number tells you how long to pause at the bottom and the third number tells you what speed to raise yourself back up.Using the 3-1-3 example with a push up you would lower yourself down to a count of 3, pause for a count of 1 at the bottom position and then push yourself back up to a count of 3. While it may take a little while to get used to, tempo is a great way to increase the difficulty of the workout while also ensuring that you are using the same rep speed throughout your entire set. Most of the time as we fatigue we start to move faster and let our form break down which robs us of results and opens us up to increased injury potential.Now, on to the workout (Please check out the video link below for detailed explanations of each exercise): Day 1Format:
Exercise > Pairing > Sets and Reps > Tempo > RestJumping Box Squat > A1 > 3 X 5 > 1-0-* > 30 sec.
Feet Elevated Push Ups > A2 > 3 X 6-8 > 3-3-3 > 30 sec.
(* means to explode quickly)Bulgarian Split Squat > B1 > 2 X 6-8 > 3-3-3 > 30 sec.
Inch Worm > B2 > 2 X 6-8 > N/A > 30 sec.Uni Stiff Leg Deadlift > C1 > 2 X 6-8 > 3-3-3 > 30 sec.
Door Frame Rows > C2 > 2 X 6-8 > 3-3-3 > 30 sec.Step Ups > D1 > 2 X 6-8 > 3-3-3 > 30 sec.
Ab Sequence > D2 > 2 rounds > N/A > 10 sec.please continue to the second page for the second day of exercises.

Props to About.com 

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 13

Working out in the am.   Just finished the Hollywood Physique workout and feeling the burn.  Got up this morning and had a pre-workout drink, something new, and got started.  I know that I've mentioned it before, but the fact that you are going so much slower with each rep does a variety of things: it forces me to concentrate more on the actual muscles that I'm working out.  Doing so I'm in a constant state of tension (not the right word) - contraction - throughout each rep.  That contraction forces the muscle to work throughout the rep.  How long did I move weight around without the focus that I do now?  A long time.

Funny how day 13 of the working out has led to little victories.  I feel stronger, more focused, and Mrs. Ntckfit mentioned that I looked better.  Now all that is worth the effort, and then some.  Speaking of Mrs. Ntckfit, she is a beautiful woman who is my rock.  And the fact that she has recovered from ACL surgery and has fired through all the associated issues related to recover and has come out the other side - working out with a trainer, paddle board afficianado, and expert skier - makes me want to give her a huge hug and a nudge right now.  I love you babe! 

 

Day 12

Tuesday.  Went for a great paddle board cruise with Mrs. Ntfit.  Talk about a great shoulder, core workout.  Sweet.   Left the paddles by the lake, though.  Hmm.  I ordered two leashes for the boards made by Dakine - the arrived yesterday.    Time to go.

 

Day 11

It's Monday Morning and I got up for a 6:30 workout.  Doesn't sound like much just typed here, but the fact is it is huge.  Huge.  I'm getting ready for the school year when I'm going to be getting up early to workout.  Not bad at all.  In fact, I feel great right now, just hungry. 

I did a workout today that was shoulders and arms yet again and then three sets of dead lifts.  Interesting.  The workout is the Hollywood Physique.  I'm not following it as it is laid out - and most likely will not see the results that they promise - so be it.  I'm not neccessarily all about being cut at 50.  Though, truth be told, I could move away from the middle aged guy shape.