Back / Biceps & Bikes
Cycling
Aiming for some light Z1/2 on the trainer for about an hr, hopefully on zwift !? Got an ant+ usb dongle that should work with CEO’s mac so gonna give it a go.
[no zwift, but did get in 1h20m on the rollers]
Weight lifting
Still sore, now from yesterday’s leg lifts.
Today had Core I scheduled, but CEO got me on a Nike Fit workout which featured solid core work as well as some active leg recovery. Check. My main lift is still scheduled: dumbbell back and biceps, mapped out below.
Taking a step back, this is the first cycle of three full lift “rotations” to two weeks, up from one to one. It feels like the right pace, i.e. muscles are still fully recovered by the next rotation. On the downside it takes more time; being time-rich never lasts long.
| Exercise | Set | Weight | Reps |
|---|---|---|---|
| Pull Up | 1 | 0 | 10 |
| Pull Up | 2 | 0 | 9 |
| Pull Up | 3 | 0 | 6 |
| DBell Curls | 1 | 45 | 6 |
| DBell Curls | 2 | 45 | 6 |
| DBell Curls | 3 | 45 | 5 |
| DBell One Arm Row | 1 | 45 | 12 |
| DBell One Arm Row | 2 | 45 | 12 |
| DBell One Arm Row | 3 | 45 | 11 |
| DBell Stiff Leg Deadlift | 1 | 90 | 10 |
| DBell Stiff Leg Deadlift | 2 | 90 | 10 |
| DBell Stiff Leg Deadlift | 3 | 90 | 13 |
Wrapped up the lifts; sandbagged the rows and deadlifts. Next time increasing the weight to 52.5lbs per dumbbell, and decreasing the curls to 40lbs.
Dinner
I’m the chef tonight, we got our last dinnerly box and I’m going straight to veggie lentil shepherd’s pie. We love potatoes. Took a look through the ingredients, all set. Prep at 5:30p should get us eating by 6:30p.