New Year Workout Accountability 2019....

[rtp]

Today was supposed to be an off day.....got a great night's sleep and by after lunch I had to go to the gym. Did an hr of fat burning cardio intervals. Yall keep on keeping on. I see Hart8 is back to make us all feel bad about ourselves, lol. That dude aint human.

[Tuffbroadhead]

Ansel Adams +4 consists of 3x11-minute sets of 50/40's where you'll spend 50 seconds at 135% FTP followed by 40 seconds at recovery watts.

8 minutes of recovery fall between each set of intervals and the main set is followed by 25 minutes at 65% FTP.


The primary goal is to improve maximum aerobic capacity, or the endurance that allows you to work harder and longer with improved oxygen utilization and less sugar-expense.

Simultaneously, increasing your anaerobic work capacity is a secondary goal leading to greater speed endurance, improved lactate utilization and improved high-end capabilities.

Cadence should exceed 100rpm during every interval, but if fatigue forces a lack of control at higher cadences then shoot for 90+rpm and ride smoothly.

[coldgas]

Chest and back today. I struggled. It sucked! Paying for a weekend of eating poor and debauchery....I'm old enough to know better...I did it anyway. Yall have a great week!

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[150class]

Arms and quick cardio

Rolled out of bed 15 mins later then I wanted which cut into the work out

EZ Bar curls /// straight bar push downs
21’s /// rope extensions
BB wide grip curls /// rope overhead extensions
DB curls /// straight bar reverse cable ext
Reverse grip ez bar curls /// dips
Preacher curls /// Db overhead ext
Incline curls

5 min Sprint/Jog

Traveling to Little Rock tomorrow plus 3 dealer meets so I’ll be at it from about 5:45am until 630-7:00pm until I get to the hotel... Hopes are not high that I slip in a workout but we shall see

[rtp]

Warm up, legs, abs, cardio and stretching. About 2.5 hours today. Im determined to burn this fat off.

[PROD49]

Ansel Adams +4 consists of 3x11-minute sets of 50/40's where you'll spend 50 seconds at 135% FTP followed by 40 seconds at recovery watts.



8 minutes of recovery fall between each set of intervals and the main set is followed by 25 minutes at 65% FTP.





The primary goal is to improve maximum aerobic capacity, or the endurance that allows you to work harder and longer with improved oxygen utilization and less sugar-expense.



Simultaneously, increasing your anaerobic work capacity is a secondary goal leading to greater speed endurance, improved lactate utilization and improved high-end capabilities.



Cadence should exceed 100rpm during every interval, but if fatigue forces a lack of control at higher cadences then shoot for 90+rpm and ride smoothly.

Love Trainerroad!

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[Aferguson81]

I did the keto thing from march to sept and lost 30 lbs 268 to 238. I gained back 8 lbs over the holidays and within a week ive almost lost those 8 lbs.

[SabreKiller]

After 7 grueling days working the Youth Livestock Show I finally got some days off. Rested Sunday after church and since Monday was a holiday me and the GF hit it hard. Legs and back day. 5X5 supersets after a little warmup on the treadmill and 3 warmup sets.

T-bar rows/front squats
V-bar pulldowns/leg extension
Inverse grip row/seated leg press
Bodyweight ring pullups/bilateral incline leg press
Wide grip bodyweight pullups

Another good day today even if I didn't sleep very well. Treadmill warm up and three warmup sets. i tried to get 5 working sets in doing 5X8, but I started running out of time (work gets in the way as usual) and had to modify it down to three sets. I tried doing 4 exercises per body part 5X8 but just didn't have the time. Chest and biceps

Seated wide grip bilateral press/preacher curl 5X8
Incline bilateral press/barbell curl 5X8
Inverse grip bench press/overhead cable curl 5X8
Pec deck fly/hammer curl 3X8

I'm back in the saddle and it feels good. For now. LOL!

[coldgas]

Legs and hiit today. I still hate triple bears! Off tomorrow

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[Tuffbroadhead]

Love Trainerroad!

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Yes Sir!! I started in OCT and have already seen a 40 watt gain.. I'm pretty happy and Stoked about race season next month!

[rtp]

Warm up and the Chest bicep supersets. A little over an hour today. Had to cut it short to go spank whitey around this afternoon.

[SabreKiller]

Yeah, I didn't make it today. I fell like hammered dog schitt! My head is pounding, sinuses are all messed up, scratchy throat. I think I'll just go home and lay back down.

[coldgas]

Arms and shoulders.

Tomorrow is the last day of this 8 week program. Probably try something with more cardio on the next set to try and lose more weight. Liift 4 has been great and i recommend for someone who doesn't have access to a gym....

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[GarrettH]

I've been steady all week, running the keto style + supps. yesterday I threw around over 38k lbs working on my back, bi's and calves. That was my highest number in 44 tracked workouts. Today I will break the 1 million pound mark!

[trhunter]

ok, I was lazy and really didn't start till the 16th of this month. I weighed in the afternoon and I was kinda ashamed, As I thought I was 325 but nope I was 349. So I hit is hard with only cardio (as I'm trying to slim down not put on more muscle). So I got back on the scale yesterday morning an I was down 10 lbs. I know it is mostly water weight but it's 10. I can't really say I am 100% on a diet, I just make way better choices and cut down on portions. After I get below 300 I will hit the weights again to firm back up.