The Exercise Thread

Did a nice little arm workout tonight. My workout partner, KP, didn't even slow me down too much. Not bad. Did a small ab workout and talking about it with KP (who did his first ab workout ever tonight) I realized how far I'd come in that particular area. Sufficed to say it's substantial, which felt pretty good once I realized it.

Finished up with a 50 minute run on the elliptical (roughly a Fringe episode) and that's that. A cool 4.5 hours at the gym on a Monday night... yesh.
Went to the Gym monday, tuesday, and wednesday but I didn't write anything down.Fun arm day, good chest day and a cardio only day. I was headed to the campus today, on my new Dawes bike, only to find that the stem to inflate the tire is one that won't work with the air pump. Well, I got a nice 1.5 mile walk out of it in 93f heat. Still think I will try and get in tonight to do a little something and get an adapter for the presta stem on these skinny ass bike tires I have.
re Presta v. Schrader:

quote:
Two main advantages are the slender profile that doesn't cut as large
a hole in the rim, and the lack of a spring that allows easy pumping
with a simple pump head (one with no features except a gasket).

The slender form is probably the more important feature because the
valve hole in the rim describes the minimum cross section and
therefore the ultimate strength of the wheel. When the rim yields at
the stem hole the wheel fails. If this cross section is small it
limits spoke tension that is the essence of wheel strength. A rim may
feel heavy and look strong, but if you consider the cross section at
the stem hole it loses much of that robust appearance.
Just went down to the local bike shop to get an adapter. A very cute associate joking told the obviously clueless customer that it would be $90. I remarked that I wanted to spend about $2 and they relented. I was clearly the more skilled negotiator. The kid behind the counter raised his eyebrows at my answer when asked what I paid for it, giving me an impromptu lecture on how road bikes hold value well.

Got them tires inflated, lowered the seat to my stand over height, and figured out how to work those shimano thumb shifters and off I went. Rides very nice, lots of speed and easy power. You really can feel the stiff frame transferring all your energy right to the tires, unlike the cushioned ride of my trail bike.
Issues this am with getting the new tube bought and inflated. Turns out the bike shop doesn't have a gauge for the presta stems. Thus makes them hard to inflate accurately and last night I popped one at the local gas station. Put a few miles on it today just zippimg around. The skinny wheels don't seem to be an issue. In other news I have been biking around a bit all week at the gym but want to get back to serious lifting. Need to tighten upthe midsection though.

A chick I know is training to ride 6 Gap soon. She has been trainingn hard for weeks now. Have any of you guys ridden this race before?

Also, has anybody had any experiences with any xenadrine products? I'm thinking I'll pick up a bottle tomorrow to help tighten up my mid section.
Had to miss my workout Sunday to work, so tried to make up for it tonight. Hit my legs and back pretty hard. I can really tell the difference in my legs since I added deadlifts to my routine. Probably gonna be pretty sore tomorrow.

Finished with an hour on the elliptical that felt pretty good. Sadly my weight loss has seemed to stall somewhat. My diet hasn't been perfect, but hasn't been that bad either. Hating this plateau and can't break under 270. Gotta get back to hardcore dieting I guess, but it's hard to give up all the little stuff.
First day on "Xenadrine Results" Chosen in part for pricing and also for what appear to be real reviews on GNC website that give decent marks to it. Basically caffeine, b12 and stuff to kick start metabolism I figured I'd give it a go. Some friends have had success with similar products and I am tired often when I really need to work or workout. My first day I weigh in at about 207, lots of energy and no funny effects yet. I'll stick with it for a time and closely monitor my mood/weight/physical effects and see how it works. I think if I can tighten up the midsection I can run and bike more effectively. There is some vanity at play as well though.

Gym today for a short but intense workout.

Standing ez curls 75x6x4
Rear Should dumbbell raises 25x10x4
Side dumbbell raises 25x10x2 25x8x2
Seated machine curls 50x10x2 70x10x2
Front lateral raises 25x10x4
Sunday - 21mi road ride. Left knee was killing me for some reason. Tinkering with the pedal position…

Tuesday - 21mi road ride.

Wednesday - 8mi mountain bike ride.

Thursday - 21mi road ride. Of note here, got 19.7mph moving avg. Very annoying to discover I was that close to a 20mph avg and didn't quite get it!

Think I may have done some good with the most recent pedal adjustment too. Knee didn't hurt until much later into the ride.
EP9K's day at the gym:

First you should know I have a cold, the worst symptoms hit me hard today, sore throat, cough, wildly varying body temperature, sneezing and so on. Go to the gym in the afternoon for some cardio. Bang out 50 minutes on the elliptical. Then get off to ask this chick out, since she's been making eye contact with me across the way on the other elliptical. She tells me she's dating someone! Why the fuck were you making consistent eye contact with me then? Sorry, this pissed me off. I don't expect every lady I come into contact with to want to date me, but please don't send signals my way then shut me down. Just seems rude.

Anyway came back later for a lift, feeling like ass. I started with a 3 lat pulldown sets, 3 sets of leg lifts and three sets of crunches. Then banged out four sets of deadlifts. Then spent the next 3.5 hours talking philosophy, religion and other nonsense with my gym partner instead of working out. Great workout huh?

Not gonna beat myself up too much, I am sick and the little I did made me feel drained. So yeah, I'll try again tomorrow and try to do better.
I'm not sure eye contact means what you thought. She could have just liked looking at you, or she could have wanted to see if you'd talk to her as a confirmation that guys find her attractive? I wouldn't read too much inti it and certainly wouldn't get mad about it. I flirt with women and get flirted with occasionally although I have no intention of doing anything further.
quote:
Originally posted by editengine:
I'm not sure eye contact means what you thought. She could have just liked looking at you, or she could have wanted to see if you'd talk to her as a confirmation that guys find her attractive? I wouldn't read too much inti it and certainly wouldn't get mad about it. I flirt with women and get flirted with occasionally although I have no intention of doing anything further.


Probably right. I shouldn't have been mad, but I was having a fairly bad day at that point. Also it wasn't like I flipped out on her or anything. I was polite, walked away and was annoyed. As I've said before, I'm much more accustomed to women pointedly ignoring me. So when one doesn't do that and seems interested, then isn't I find it exasperating. I dunno, it's a different set of circumstances that I have to adjust to I suppose.

Anyway I had another weakass workout Sat. night. My fault, I went out with some friends, we grilled a bunch of brats and drank beer. Small surprise I didn't feel great in the gym and cut it short.

So I got up today and banged out 90 minutes on the elliptical and intend to head back in a while to work on my pecs and maybe do some more cardio. Oddly enough I still lost 4 lbs for the week even after my sausage and beer fest.
Sunday - 39mi bike ride with one flat. In practically the same damn place as last time, no less! Apparently, the mesquite trees along that section of Aviation Highway bike path are some extra sharp varietal. At any rate, I pulled a small thorn out that had managed to puncture my puncture resistant belt apparently, slapped in a tube and continued on my way.

Saw one rattlesnake on the path too. Haven't seen on of those in a while!
Bike ride Sat am, for 7.3 miles, according to cell phone GPS.

Sunday, in the afternoon, 7.9 miles.

2 weekends ago (after my spandex-clad neighbor told me about his 80 mile AM ride), I rode 10 miles, just to see if I could. Survived, but didn't really have a lot of spare energy after that. Also, the phone's battery was on it's last legs at 5 miles, so I figured I'd go back the same way...

I'm trying to decide if I need to upgrade my monitoring equipment & get a real cycle computer. Confused at the relative merits of a $45 box that will give me mileage, and Garmin GPS boxes that cost 2-3 times as much as I paid for the bike. What features do I really need?

Anyway, I'm thinking that Michigan weather is going to shut me down in a couple of weeks, so I'll have all winter to research this.
quote:
Originally posted by SRu:
Bike ride Sat am, for 7.3 miles, according to cell phone GPS.

Sunday, in the afternoon, 7.9 miles.

2 weekends ago (after my spandex-clad neighbor told me about his 80 mile AM ride), I rode 10 miles, just to see if I could. Survived, but didn't really have a lot of spare energy after that. Also, the phone's battery was on it's last legs at 5 miles, so I figured I'd go back the same way...

I'm trying to decide if I need to upgrade my monitoring equipment & get a real cycle computer. Confused at the relative merits of a $45 box that will give me mileage, and Garmin GPS boxes that cost 2-3 times as much as I paid for the bike. What features do I really need?

Anyway, I'm thinking that Michigan weather is going to shut me down in a couple of weeks, so I'll have all winter to research this.


Any little computer from any store is better the nothing. Go to walmart and buy a $25 wireless one. That's my only real recommendation, wireless over wired. I used a wired on for years, and the transmitter always seems to slide around forcing you to stop and readjust it.

The Garmins ARE awesome though. I have the Forerunner 405, but a runner friend of mine that is far better then me uses the 205. Its just nice to track pace and have it on a watch for things other then biking.

However, if you are just doing biking, you can get your millage just the same with a $25 computer for your bike. Walmart does sell the 305 for about $125, but I'd still go with the computer. Its kinda nice to have it always attached to your bike...
quote:
Originally posted by SRu:
Confused at the relative merits of a $45 box that will give me mileage, and Garmin GPS boxes that cost 2-3 times as much as I paid for the bike. What features do I really need?

If you watch, you can get a Garmin Forerunner 305 for $120 or under. The 305 gives you full-on HR monitoring and ride tracking.

But Erthian is right (sorry dude, not gonna try and do the weird caps, lol). Pretty much any bike computer would do to start with. I use a Cateye Astrale ($35 at Performance Bikes right now), but a Cateye Mity for $26 is plenty fine too.
Nice infodump, heavyboots. Looks like a nice ride, too.

Thing is, right now I am using a Suunto M4 heart rate monitor/logger. My GPS data is getting logged by an ap called runtastic on my android. I could get all of the info onto the web, but it would be Suunto's page for heart rate, and runtastic's page for the mileage.

There is some convenience for having it all go to one spot, but I don't really want to share my rides with the world, since so many of them originate at my house.

At some point, the right gadget will appear with the right price point that will log everything. I'm probably going to go $25 bike computer, just to get something that isn't so dependent on the cell battery.

Or, I could just start riding for fun, and quit worrying about tracking it!
^ Always ride for fun! Otherwise, it becomes work and you start to tail off. However, I personally do find a certain entertainment value in seeing if I can beat my time on a certain section of a ride or set a new avg speed record, so for me a bike computer enhances the fun to a degree.

One more thing about Garmin's website: you can set your default privacy (mine is to start private) and then click the little lock for the ones where you remembered to start/stop your Garmin on the main road instead of at your house, lol.
Shit, I thought I did better than my last time working out legfs today but it looks like I didn't add any weight, just reps.

180x10
270x10
360x8
450x6
540x3
450x8
360x8
270x10
180x12

quote:
Originally posted by editengine:
quote:
Originally posted by Evilpenguin9000:
I have finally crossed the 100 lbs lost mark!


That's amazing! Good Job!

Today, hit the legs for this first time in I don't know how long. The temp space the gym was at was not very good for legs so I laid off it.

Leg press 180x10 270x10 360x8 450x6 540x4 180x10
Calf raises 90x10x4
then ten minutes on the bike.

Not a lot of work but it felt good and kept my heart rate elevated for close to 60 mins. Squats later this week.
Wednesday - 8mi night mountain bike ride with the SAMBA crew.

Thursday - 22mi road ride. Still screwing with cleat positions. Argh!

Friday - 12mi mountain bike ride. For some reason, my road riding is actually giving me more confidence to do drops on my mountain bike. Very strange phenomenon! All I can think is that the bike feels like a nuke-proof tank after those skinny little road bike tires, lol.
Sunday - 15mi mountain bike ride around the Cougar Trail / Brown Mountain / Prospector Ridge / Golden Gate loop. It was actually cool enough to start in daylight so I dallied and took some pix. Although not too long, because a storm blew up out of nowhere shortly after I started and I kept thinking I was going to get drenched. (Didn't though!)

Surprise rain! Plus, see that cholla to the right? I am stopped because I had to take my damn jersey off to pull the bits that it dropped on me as I went by…


Prospector Ridge Trail. Cleared it all, no dabs.


Prospector Ridgeline and Golden Gate Peak. And moar rain that somehow didn't hit me.


When I got back to the car, I noticed this. It's not really so much a thorn as a narrow gauge stick. God Bless Stans Tire Sealant though. Sealed right up after I yanked it.


Gates Pass—naturally, as soon as I threw my bike in the car, it became beautifully sunny again…
201.8 lbs this morning btw. Finished off the bottle of 'xenadrine results' I was trying, def weight loss but not feeling any loss of power on the weights. Thats just over 5lbs gone in 10 days.

Running is easier (still boring) and on the leg press yesterday I could bring the weight down further because almost of my belly is gone.
Rough week for the diet and I've been punishing myself in the gym for my lack of discipline. And so far, I've kicked ass. Solid back workout Friday night, Excellent shoulder workout Sat. and, even in the face of great soreness, hit pecs and triceps hard tonight. Also have done soem abs every night and finish up with an hour on the elliptical.

So pretty much the ideal this weekend.

I downloaded a "Couch to 5K" ap and intend on trying that in the near future. Basically over nine weeks it prepares you to run a 5K, which is cool. If I stick with that it would be another one of those things I never thought I could do happening. And I don't see any reason to not do it.
Had a GPS class with a fellow named Sean Barbeau for my GPS class that I thought was interesting enough that I want to post about it here. I have noticed more discussion of GPS stuff here among those of you that actually venture outside for your exercise Smile

Cell devices typically will use Assisted of AGPS. This doesn't mean it isn't 'real' GPS but instead that the device will first use cell locations to determine which satellites it should be looking for, reducing the time needed for a GPS lock. A GPS device can take as long as several minutes to get a real, good lock on a location. Cell phones suffer from a problem in that they are not well designed for scanning for satellite signals. This increases the chance of errors in their position fixes, these errors increase if the device is under a roof or tree cover, also if they are near large features such as buildings or mountains.

As far as phones go, iPhones are less accurate than Android devices. This has to do with some issues between the antenna and how the software achieves a satellite lock. If you are using an android device you can visit the following site for a cool app to test your devices accuracy.

https://sites.google.com/site/gpsbenchmark/

Here is a sample of the errors his device returned when he was testing it in his home.

The phone then has to decide where to place the device on its display based upon these errors. For this reason running or tracking apps can sometimes return funny results.
quote:
Originally posted by editengine:
....
The phone then has to decide where to place the device on its display based upon these errors. For this reason running or tracking apps can sometimes return funny results.


That's "airline food" funny, not "ha ha" funny, just to clarify.

Will read your links, thanks!
I wish I was able to post some of the pics this guy had. 3D sat images of his travels through Portland with the position tracked using theis app. He could display how the expected error expanded near buildings or mountains and what cell tower was servicing the phone.

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