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06-19-2021 , 10:19 PM

#601

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/18/2021

Machine Pendlay rows: 3 sets
Lat pulldowns: 3 sets
Stairway run: 18 floors

6/19/2021

Bike ride: 16.5 miles (790 kcal)

Quote

06-22-2021 , 02:44 PM

#602

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/20/2021

Bike ride: 14.6 miles (716 kcal)

6/21/2021

DL: 135x5, 225x5, 315x3, 365x3, 405x3x3, 315x3
Ab machine: 3 sets

Quote

06-22-2021 , 11:23 PM

#603

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/22/2021

Close grip bench press: 45x8, 135x8, 185x3, 205x6x2
Sling shot close grip bench press: 225x6, 245x3
Push-ups: BWx105 (PR), BWx60
Triset:
- DB hammer curls: 25x30
- DB rolling triceps extensions: 25x30
- DB fly: 25x30
Bike ride: 15.9 miles (745 kcal)

Progress shot:

Spoiler:

Quote

06-24-2021 , 11:29 PM

#604

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/23/2021

Bike ride: 4.7 miles (223 kcal)

Tough ride. Going up a hill, the frame failed. That broken part is the bottom bracket shell, where the pedal crank attaches. The bottom of the bike slammed into the pavement, throwing me onto the road, but no injuries at least.

Quote

06-24-2021 , 11:30 PM

#605

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/24/2021

Bike ride: 16.6 miles (843 kcal)

I was a little sore from getting ejected from my prior bicycle, so I didn't work out. But, I was fine for a ride, so I rode my wife's road bike that she doesn't use (she prefers cardio classes). Fortunately it has a standard parallel top bar and isn't either a male or female model. But, it's slightly too small, so it's just temporary. Okay for now, though.

Quote

06-25-2021 , 12:28 PM

#606

BrianTheMick2

Long way to go and a short time to get there.

Join Date: May 2012 Posts: 19,410

That is a great way to get injured. Good job not breaking a wrist

Quote

06-25-2021 , 12:39 PM

#607

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks. I took a wet cul-de-sac too fast a couple of years ago and landed on my elbow. Nothing broke, but I had some rather nasty road rash. This time, I pulled everyone in and did a tuck and roll when I hit, suffering just a very minor forearm scrape.

Quote

06-28-2021 , 10:45 PM

#608

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/25/2021

Bike ride: 12.5 miles (843 kcal)

6/26/2021

Squat: 135x5, 225x5, 315x6

I was still sore from the bike mishap, so I kept it short.

Quote

06-28-2021 , 10:48 PM

#609

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

6/27/2021

Bench press: 45x8, 135x8, 185x3, 205x6x2
Sling shot bench press: 205x5, 245x5
Dips: BWx51, BWx45
Shoulder press machine: 3 sets

6/28/2021

Bike ride: 14.4 miles (683 kcal)

Quote

07-06-2021 , 10:38 AM

#610

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/3/2021

Machine Pendlay rows: 3 sets
Lat pulldowns: 3 sets

7/5/2021

DL: 135x5, 225x5, 315x3, 365x3, 405x3x2, 455xf, 315x3x6 (EMOM)
Bike ride: 16.5 miles (798 kcal)

Quote

07-06-2021 , 08:37 PM

#611

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,814

do you have a particular route or two that you rotate or are you just heading out and doing different rides all the time?

Quote

07-07-2021 , 12:11 AM

#612

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

I take the same route, adding or subtracting parts of it for different distances. I live in a big neighborhood, but many of the roads run downhill and end in cul-de-sacs. Braking for those would leave me with a lot of lost momentum, making it harder to compare times and speed on different routes.

Quote

07-08-2021 , 09:19 PM

#613

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/7/2021

Close grip bench press: 45x8, 135x8, 185x3, 205x6, 205x4
Sling shot close grip bench press: 205x5, 245x4
Push-ups: BWx107 (PR), BWx62

7/8/2021

Bike ride: 16.4 miles (825 kcal)

Quote

07-13-2021 , 11:55 AM

#614

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/9/2021

Squat: 135x5, 225x5, 315x6x3, 225x10
Leg press: 360x10, 630x5
Ab machine: 3 sets

Quote

07-16-2021 , 10:34 PM

#615

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/14/2021

Bench press: 45x8, 135x8, 185x3
Sling shot bench press: 185x3, 225x7, 235x7, 245x6, 255x2, 225x8
Dips: BWx56, BWx57 (PR)
Shoulder press machine: 3 sets
Bike ride: 15.1 miles (923 kcal)

7/16/2021

Lat pulldowns: 5 sets
Superset:
- DB side laterals: 2 sets
- DB front raise: 2 sets
Deltoid raise machine: 4 sets

A tire was a little low on Wednesday's bike ride and it was a lot harder.. My Apple Watch picked up on it, showing a higher caloric burn.

Quote

07-18-2021 , 10:34 PM

#616

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/17/2021

DL: 135x5, 225x5, 315x3, 405x3
Bike ride: 16.5 miles (795 kcal)

7/18/2021

Close grip bench press: 45x8, 135x8, 185x5
Sling shot close grip bench press: 205x5, 225x5, 245x2
Push-ups: BWx108 (PR), BWx65
Hammer strength row: 3 sets
Bike ride: 16.6 miles (759 kcal)

My shoulder isn't getting better. Time to see someone about it.

Quote

07-18-2021 , 10:52 PM

#617

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,814

good luck - hope it's not too serious

Quote

07-18-2021 , 11:22 PM

#618

Birdman10687

Not a Troll IRL

Join Date: Aug 2009 Posts: 39,990

what is the issue with your shoulder? I'm recovering from a shoulder issue myself

Quote

07-23-2021 , 11:45 AM

#619

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks FW and Birdman. It's not painful. It clicks a lot under load, especially on the final hard rep of a set, and it is impacting my training to some degree.

Quote

07-23-2021 , 11:45 AM

#620

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/19/2021

Bike ride: 16.4 miles (763 kcal)

Quote

07-25-2021 , 10:36 PM

#621

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/24/2021

Squat: 135x5, 225x5, 315x6

I was a little under the weather. Oh well.

7/25/2021

Bench press: 45x8, 135x8, 185x5
Sling shot bench press: 185x5, 185x10, 225x10, 245x6, 255x3
Dips: BWx59 (PR), BWx51
Shoulder press machine: 3 sets
Bike ride: 17.1 miles (818 kcal)

My shoulder felt a bit better. I didn't feel any popping while in the range of motion of the bench press, but did while reracking. Still...a good improvement. Hopefully it is a good sign. I used the Sling Shot as a bit of a crutch (which is one purpose for which it is marketed, but isn't why I bought it).

Quote

08-01-2021 , 12:09 AM

#622

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/27/2021

Lat pulldowns: 5 sets
Superset:
- DB side laterals: 2 sets
- DB front raise: 2 sets
Upright row: 45x10x3
DB hammer curls: 40x15x3
Bike ride: 16.3 miles (794 kcal)

Quote

08-01-2021 , 12:10 AM

#623

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

7/30/2021

DL: 135x5, 225x5, 315x3, 365x3, 405x3

7/31/2021

Close grip bench press: 45x8, 135x8, 185x5
Sling shot close grip bench press: 185x10, 225x10, 245x7, 255x5
Push-ups: BWx109 (PR), BWx65
Bike ride: 15.0 miles (714 kcal)

Quote

08-01-2021 , 03:47 AM

#624

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,814

shoulder ok?

Quote

08-05-2021 , 12:26 AM

#625

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks. It's still popping and stuff, but not during the active part of lifts at least.

Quote

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