Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN (Page 109)

I'm game for the strength challenge, though there will be a few days here and there where it doesn't get done. 

Day One:  rest day, so nothing
Day Two:  40 minutes total with dumbbells and core work:

• WARMUP:  30 knee on floor pushups, 20 overhead press, 20 upright rows, 40 alternating curls, 15 curl into press (15 lb. dumbbells), 30 knee on floor pushups
• CORE:  2 x "rotating plank" (prone, left, back bridge on ball, right, prone):  1st set 20" on, 10" off, then main set 1' on, 30" off
• MAIN:  2 x 20 flat dumbbell press, 2 x 20 bent-over dumbbell rows,15 regular push-ups, 12 overhead press, 15 upright rows, 24 alternating curls, 8 curl into press (27 lb dumbbells except upright rows...can't put that much strain on my shoulders)
• COOL DOWN:  5-7 minutes stretching, yoga, PT stuff, and foam roller

That's my typical Tuesday morning routine which I do after my cardio work, which was 40 min bike and 1 mile run, so about 90 minutes total in the Pain Cave at 6 AM.  Needless to say I'm hungry afterwards. 

@Gretchen:  let's get this bingo round right...black eye, puking DURING the run (it's supposed to be after), peeing while running (it's supposed to be before), two podiums.  Quite a weekend.  I've had that reaction to Gatorade before - it either agrees or it doesn't and of note I can't drink it if it's not ice cold.

LOL - it's how Humpty Dumpty stays put together. 

Nice work strength people!!  It'll eventually become a habit.

Day three for me was about 20 minutes of the evil lady ab workout DVD (yes we still have a DVD player in our gym, and my wife still has her Cindy Crawford and Kathy Smith videos LOL) and my usual PT stuff.  I did this after a 20-minute bike and an almost 4-mile run with some hill intervals, which were brutal.  Perfect running weather outdoors this morning so can't complain.  June >>>> May in terms of weather around here. 

Also, my "I put my valve extenders on my race wheels all by myself" celebration lasted about a month as I went with my tail between my legs to my bike guru who thankfully took like 20 minutes to fix it when I thought it would take like 3.  I was having a slow leak which we really couldn't figure out, so we replaced the valve extender (and the rim tape, and put on a different tube with a longer presta valve stem) and it held air overnight so hopefully all good. 

I was also going to race this weekend, but when I went to sign up it was sold out SMH, which it wasn't on Friday. 

Finally, I gave in and bought cheap triathlon-ish shoes with just strap fasteners vs. the boa things I can't get tight with wet hands in T1, so that'll help maybe 10 seconds or so and make me less angry.  And they were cheap, only $47USD.  Yay!!  I do need to replace my old falling apart bike shoes soon as they're over six years old now and probably have like 15,000+ miles on them. 

Hope everyone is having a great week - how was your ride, Gretchen?

Originally posted by Rollergirl

Originally posted by bulfrog

Originally posted by Rollergirl Andrew, where’s your day 3 report?

Day 3, Pushups, Squats, Lunges, Calf Raise Sorry, busy week here in the office, I will catch up properly tomorrow Keep up the good work guys.

yeah but are you are from the future, you should have done day 4 by now. Day 4 in the books for me. same as yesterday except the extra 13 seconds plank and the sit-ups Test 10k yesterday with the running club yesterday. Goal was 55 minutes (5:30 min/km) but I felt short of that (56 minutes, 5:36/k) .

I always feel like Andrew is 2-3 days ahead of me. 

Nice run, Nathalie - you probably didn't totally waste yourself and didn't have the adrenaline to go sub-:55.

Day 4 for me was about 35 minutes of lower body work and a little core stuff, sandwiched in between a frequency run on the treadmill and a short swim.  Legs day at the gym is always a challenge as I have a certain order I like to do the exercises but I have to adjust to what machines are available (most of my leg work is machine-based, so leg press, leg extension, hamstring curls, The Sled, and the roman chair, then I do body weight stuff like lunges and step-ups).

I'm really pushing to get 5 days/week running in, even if one or two of them are just 15 minutes or whatever.  Scheduling, though, another thing.