Sunshine cycle and row

A beautiful blue sky and sunshine today. Although the youngest was up all night as he isn’t well, I decided to cycle to work, which was slow, but really nice in the sun.

As I’m going to do the DragonBoat race with a few guys from work in June, some talk started up about our 1k row time. I knew this was on my PB list, but without a time, so at lunch I had a gentle walk down to the gym, soaking up some sunshine, did my row, and then a relaxed stroll back again.

Then I cycled home in the sunshine after work, and had a dip in the paddling pool with Oliver..

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Back in the saddle + Upper A 16 04 2018

Following a nice weekend of weather, and the 2 year old sleeping through for 5 nights in a row (the baby wasn’t, but can’t win them all!), it was time to get back into the saddle and ride to work.

Took a few pictures on route.

At lunch I hit the gym too…

and then cycled home after work.

This was then followed by a lovely gammon steak, baked beans and some chunky chips.. then time to hear all about the boys days – One having a great time at nursery, success so far at potty training but fell off his bike just before I got home and is nursing his elbow, the other has now got an ear infection in the other ear (having just finished the antibiotics for his previous ear infection), so not a pleasurable day for my wife!

When you don’t ting your bell…

After burning around 4,000 calories on Tuesday and doing a full day at the office, I had very little sleep as the boys were tag teaming to keep us all up, all night. I was debating whether or not to cycle in; as I did felt tired, but decided I’d cycle, but give the gym a miss at lunchtime unless I was feeling tip top.

As it happens, the ride in was nice. Light, little wind, wet on the floor but dry in the air. I was enjoying the ride, until… very near the end I didn’t ting my bell, nor slow down enough whilst approaching a blind bend under one of the many bridges I pass under along the canal on my route. Needless to say the chap coming the other way did the same…

We both pulled on out brakes hard, but I went up and over the handlebars, and came off worse, probably as he was coming down hill, and I was clipped in to my pedals.

Injuries are no worse than I have had playing football / rugby over the years, but not ones you expect when cycling to work.

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usy day at the office followed by a very wet, cold, (bit) sore and slow ride home…

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…was made worthwhile by seeing my boy playing in his you car in the rain downpour, waiting for me to get home, then a freshly cooked dinner by my always amazing wife! (Which I later followed with a bowl of oats topped with seeds and strawberries and then a chocolate Easter bunny…)

News that the youngest has an ear infection explained the recent poor nights and off mood, and prepares us mentally for more of the same in days/nights to come.

Due to work I’m not able to hit the gym on Thursday, and then have Friday off to spend time with the family plus the weekend. So back on training, hopefully with my wounds healed on Monday.

Toughest will be trying to not eat all the remaining chocolate left over from Easter this weekend…

Upper A 22.03.2018

Breakfast – bowl of oats topped with mixed seeds, flax seeds, chia seeds, blueberries, strawberries and whole (blue top) milk. Following that I cycled to work along the cycle path and canal to the office

Gym at lunchtime consisted of:

UPPER A weight used
Exercise Sets Reps Rest SET 1 SET 2 SET 3
Bench Press 3 6 – 8 2- 3 mins 65x8 65×8 65×8
Rows 3 6 – 8 2- 3 mins 55x8 55×8 55×8
Incline DB Press 3 8 – 10 1 – 2 mins 24×10 24×8 24×6
Lat Pull Downs 3 8 – 10 1 – 2 mins 66x10 66×10 66×8
Lat Raises 2 10 – 15 1 min 8×15 8×15
Tricep Pushdown 3 10 – 12 1 min 55×10 55×10 55×10
Dumbell Curls 2 10 – 15 1 min 14×10 14×10

I was disappointed to not complete the incline DB press reps in the last set. I found it a real challenge to even lift the weight above my head to get started. I think next week I’ll drop to 22’s and work on building the foundation strength up a bit more. The increment of 2kg is just too much of a jump.

I was pleased with the increase in weight on the other areas. I used the side safety bars for the bench press as I had no spotters, and for reps I felt that was close to my maximum I could perform with good form.

I polished off a salad with chicken goujons and sweet chilly sauce, followed by a couple of boiled eggs for some extra protein.

Cycling home this afternoon was going to be tough, but the weather seems to have picked up, and it is looking like spring may well be here..(at last!)

Cycle home was better than I thought it would be as my legs were feeling pretty tired for an hour or so before taking the saddle. Nice weather and less wind than recent days helped a lot!

I got home to this delicious meal that had been prepared by my lovely wife.. great times like this that I savoir!

Plus a night cap now the kids are asleep…

Shreddies, raisins with whole milk…