Back to the beast and Biking

Monday Beast Block 2 Week 3 Day1 BULK CHEST!
Back to it , had an arm injury then a work injury( Chest), then a bad cold to make the chest hurt more.
Read somewhere recently to work out  to exhaustion at least once a week.

Tonight I plan to do the Chest and then ride the indoor bile ( Kaiser) for 45 minutes to an hour,

Lets do this!!!

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Day 28 end of week 3, rest week

Good ride 136 watts Ave 530 calories
About 14 miles 126 bum avg!

Man I am beat 

Making progress on the Wattage though!

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Simarano Drive

Tough Bike workout

http://www.dailymile.com/people/mwetzel394/entries/30175708

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Lean Gains

Busy weekend , Concert on Friday at the Blues Hills pavilion,  Doobies Brothers and Peter frampton, Fn incredible.Went with neighbors wife , long story we were good!
I had 68000 steps for the three days , F,S, S! 34 miles. Feet are tired LOL

Had to work on my weight this weekend,  clothes are getting tight so I fasted both days Sat & Sunday no food till 6pm, then a large meal!
Based on the walking and work I did i burned a lot of calories right!

It worked shirts and Pants are loose again!

That said I am going to focus on Lean gains to loose the 30 pounds that have been dogging me ...

Here is the schedule from Martin Berkum's blog , specific to me!

I work out at 5 am

Early morning fasted training

Here's a sample setup for a client that trains early in the morning and prefers the feeding phase at noon or later. Read this for details regarding this protocol.

6 AM: 5-15 minutes pre-workout: 10 g BCAA.
6-7 AM: Training.
8 AM: 10 g BCAA.
10 AM: 10 g BCAA
12-1 PM: The "real" post-workout meal (largest meal of the day). Start of the 8 hour feeding-window.
8-9 PM: Last meal before the fast.

For the sake of conveniency, I recommend getting BCAA in the form of powder and not tabs. Simply mix 30 g of BCAA powder in a shake and drink one third of it every other hour starting 5-15 minutes pre-workout. Tabs are cheaper, but much more of a hassle (you're going to have to pop a lot of tabs). Check my supplements guide for specific brand recommendations.

Be good Team

Mike Wetzel

Here is a link to the Blog


http://www.leangains.com/2010/04/leangains-guide.html

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90 minutes on Bike getting there about 24 miles

112 watts not great 

113 bpm

90 minutes 

~24 miles not great 

68 RPM ok, can do better

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week 4

Been keeping up with the programs P90x / T25, loving both T25 is not long enough LOL 
i usually go to the next disc if I have 10 minutes...

Been loving the fit bit ( One) tracks sleep etc, little competition with friends on there who are keeping similar numbers, one night a girl messages me I was at 11450 and she was at 11508, she says cmon Mike!
It was 1000, I said I am going to bed you win LOL
You can taunt people too its all good fun!

Just trying to get to 10000 steps every day it helps with the diet/ weight issues...
If I get out of work be 5:00 and get home it is still somewhat light out, I walk the dogs across the street good for them good for me ..

I have been getting up and riding my bike at 4:30 am just to get in a good 1/2 hour cardio, above and beyond the workouts, 25 miles on deck for this morning on the bike.

was out the door one morning by 6 am after riding!

Have a good Sunday all!

Mike

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Week 3 P90x/T25 Hybrid!

Good day hiking and skiing at Whitehall reservoir about 4- miles total in the heavy snow. Going down for a 30 minute bike ride NOW<
to Loosen up the legs, What ARE YOU DOING TODAY!

P90X Chest Shoulders and Triceps after work!

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