Liz's Little 500 by '07 Log

[FormicaLinoleum]

Tuesday at the gym (all weight in pounds):
Squats: 75 x5, 120 x5, 145 x5/5
Calf Raise: 45 x8, 90 x8/8/8
Incline Dumbell Press (weight per dumbell): 15 x7, 35 x5/3/4
Rear Delt Row: 45 x7, 75 x4/3/4
One-Arm Dumbell Row: 25 x7, 55 x5/5/5
Wide-Grip Pullup: -100 x5, -60 x2/2/3

Wednesday:
Mountain bike ride, again about an hour and a half long. This was at the more challenging park and was loads of fun. I had a good spill. I was approaching an unfamiliar stream crossing. I saw where the path led but thought I would drop in to the stream a little earlier because the path was muddy looking. Bad idea. The stream and the mud at the bottom were deeper than I thought, and when my front wheel landed it sunk in and stopped moving. I went right over the handlebars and landed in the stream. I didn't hurt myself much (just a couple of bruises) but I was sopping wet for the rest of the ride. Luckily, it was warm!

[fredrikw]

Wednesday:
Mountain bike ride, again about an hour and a half long. This was at the more challenging park and was loads of fun. I had a good spill. I was approaching an unfamiliar stream crossing. I saw where the path led but thought I would drop in to the stream a little earlier because the path was muddy looking. Bad idea. The stream and the mud at the bottom were deeper than I thought, and when my front wheel landing it sunk in and stopped moving. I went right over the handlebars and landing in the stream. I didn't hurt myself much (just a couple of bruises) but I was sopping wet for the rest of the ride. Luckily, it was warm!

aah, a classic one I did the same thing last monday on a race, unfortunately it wasn't warm at all but about +5C (41F)...

so this is done in a park and not in a forest? so it's a built trail and not a "natural" one?

[FormicaLinoleum]

so this is done in a park and not in a forest? so it's a built trail and not a "natural" one?

Oh no, they are natural trails in the forest. I refer to them as parks because all the places we ride are State Parks. I don't know if you have the equivalent over there, but they are bits of land owned and controlled by the state.

Here is the site for the Maryland Park Service. The Avalon area of the Patapsco Valley State Park is our favorite place to ride (and is the one we rode last night).

[fredrikw]

Oh no, they are natural trails in the forest. I refer to them as parks because all the places we ride are State Parks. I don't know if you have the equivalent over there, but they are bits of land owned and controlled by the state.

aha, that makes sense. in this country we are very fortunate with a strong tradition of rights-of-way, which means we have equal access to private and government owned land, there's no difference.

Here is the site for the Maryland Park Service. The Avalon area of the Patapsco Valley State Park is our favorite place to ride (and is the one we rode last night).

looks lovely. is it always summer there?

[FormicaLinoleum]

Saturday:
Went for a light road ride. It was just 12 miles and an easy pace, as I went with my gf. She has not been a regular rider, so we're going to start riding every weekend so that she can build up to longer and faster rides. We hope that by the end of the summer we'll be able to do 30-40 miles. She found this ride pretty easy, so that's a good sign.

In other news, I got my vegan fitness shirt. Yay!

[JP]

EXELLENT!

[littlegirlbunny]

The T-shirt looks great

[fredrikw]

Saturday:
Went for a light road ride. It was just 12 miles and an easy pace, as I went with my gf. She has not been a regular rider, so we're going to start riding every weekend so that she can build up to longer and faster rides. We hope that by the end of the summer we'll be able to do 30-40 miles. She found this ride pretty easy, so that's a good sign.

that sounds great. it's nice sharing bicycle experiences

[FormicaLinoleum]

I went to the gym on Sunday, but I have managed to lose my log sheet from that day, so I don't know exactly what I did. Bummer. I do know that I did 75# x5, 125# x5, 145# x5/5 for squats.

I should have gone mountain biking last night and to the gym tonight, but I am not feeling well. I don't know what's up, but I have abdominal pain and last night had aches and chills. Today it's just the abdominal pain. I hope I'm better tomorrow so I can bike.

[littlegirlbunny]

I should have gone mountain biking last night and to the gym tonight, but I am not feeling well. I don't know what's up, but I have abdominal pain and last night had aches and chills. Today it's just the abdominal pain. I hope I'm better tomorrow so I can bike.

Hope you get well soon

[FormicaLinoleum]

I finally went to the gym tonight. I didn't do anything last week--no gym and no biking--because I was sick. I'm still not feeling great (stomach troubles) but it's a little better and I am learning to ignore it. I was on my own today.

Sunday (all weight in pounds):
Deadlift: 70 x7, 140 x5/5/5
Calf Raise: 40 x12, 90 x12/12/12
Chest Dips: -70 x5, -30 x2/4/4
Hang Cleans: 45 x5, 60 x5/5/5
Barbell Bent-Over Row: 55 x7, 110 x3/3/3
Narrow-Grip Chinup: -80 x5, -50 x2/2

I am totally wiped out now because I didn't leave enough time and really had to rush the last three exercises as the gym was about to close. So I had much less rest time between sets and exercises than usual and had to superset the rows and chin ups (and still couldn't fit in the last set).

This week it's not looking good for biking. My buddy is taking her bike in to the shop and won't be able to ride and I have a rehearsal on Wed, one of my usual biking days. I should be able to get to the gym though.

[FormicaLinoleum]

Tuesday at the gym--all weight in pounds:
Squats: 75 x5, 130 x5, 145 x5/4
Calf Press (one leg at a time): 50 x10, 100 x8/8/8
Incline Dumbell Press (weight per dumbell): 15 x7, 35 x5/3/3
Rear Delt Row: 45 x7, 75 x4/5/4
Wide-Grip Pullup: -100 x5, -60 x4/4/4
One-Arm Dumbell Row: 25 x7, 55 x5

[FormicaLinoleum]

I have not yet posted my workout for last Thursday, so here's that one and the workout from tonight. All weight is in pounds.

Thursday:
Squats: 75 x5, 135 x3, 145 x1/5
Calf Press (one leg at a time): 140 x5, 180 x5/5/5
Barbell Bench Press: 45 x7, 85 x3/2/2
Barbell Shoulder Press: 30 x7, 60 x4/3/3
Cable Row: 55 x7, 110 x5/4/3
Lat Pulldown: 50 x7, 100 x4/4/4

Tuesday:
Deadlift: 75 x6, 145 x5, 145 x1, 155 x1, 165 x1
Calf Press (one leg at a time): 120 x7, 180 x5/6/5
Chest Dips: -70 x5, -30 x5/4/4
Hang Cleans: 45 x5, 65 x5/4/4
Barbell Bent-Over Row: 65 x6, 110 x4/4/3
Narrow-Grip Chinup: -80 x5, -50 x3/2/3

Today was cool because there was a guy there who was actually doing deadlifts and cleans and he gave me some helpful advice about my hang cleans. He came over and asked me how long I had been doing cleans and I took the opportunity to ask him for feedback on my form. It's just cool to see other people doing stuff like that. He is literally the only other person I have seen DL in that place. I hardly even see people squat. It will be cool if I see him around occasionally.

[FormicaLinoleum]

Wednesday:
Mountain bike ride, around an hour and half. It was a lovely day. But I fell again, in the same stupid stream. This time I landed in a dry spot so I didn't get all wet, but I did land on my knees and scrape them up a bit. Other than that I am okay. I have to learn how to handle that stupid stream. The problem is that the entry is all degraded and muddy.

Thursday (all weight in pounds):
Squats: 75 x5, 135 x5, 145 x5/1
Calf Press (one leg at a time): 120 x7, 180 x6/6/6
Incline Dumbell Press (weight per dumbell): 20 x7, 35 x4/4/3
Rear Delt Row: 45 x7, 75 x5/5/5
One-Arm Dumbell Row: 25 x7, 50 x5/5/5
Wide-Grip Pullup: -100 x5, -60 x2/2/3

Tonight at the gym, some guy told me that I am lifting too heavy. He said that he worries that I might hurt myself. I told him that I'm careful and that if I have any pain I'll back off.

[FormicaLinoleum]

I may immediately regret posting these, but I took some pictures when I got back from the gym tonight. This is me now, at just under 160 pounds. I at least hope not to gain any more weight, and would ideally like to lose a little.

My face looked terrible in most of these, so I just cut it out!

Me!


From the side, tensing my arm a bit (oops, that's a bit small).


My back, kinda.


One leg, complete with scraped knee.


This one of my back is from February.