"It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them."
- Ernest Hemingway -
Strength Training
Wednesday
Exercise
Sets
Leg Push Machine
9 Set Pyramid 10, 8, 6, 4, 2, 4, 6, 8, 20
150, 200, 250,
300, 335, 300,
250, 200, 150
300, 335, 300,
250, 200, 150
Barbell Push Press
5 8
135 Pounds
Barbell Hang Clean
5 5
135 Pounds
Leg Extension Machine
9 Set Pyramid 10, 8, 6, 4, 2, 4, 6, 8, 20
115, 135, 165,
200, 225, 200,
175, 150, 125
200, 225, 200,
175, 150, 125
Dumbbell Shoulder Shrug
10 10
75 Pounds
Cable Close Grip Pulldown
5 8
140 Pounds
Bicep Super Set
5 10, 10, 10, 10
Barbell Bicep Curl
60 x 3, 50 x 2
Preacher Curl Machine
100 x 2, 80 x 2, 65
Concentration Curls
20 x 2, 25 x 2, 20
Barbell (Wide) Bicep Curl
60 x 3, 50 x 2
60 x 3, 50 x 2
Preacher Curl Machine
100 x 2, 80 x 2, 65
Concentration Curls
20 x 2, 25 x 2, 20
Barbell (Wide) Bicep Curl
60 x 3, 50 x 2
Barbell Calve Raise
9 Set Pyramid 10, 8, 6, 4, 2, 4, 6, 8, 20
135, 155, 185,
205, 225, 205,
185, 155, 135
205, 225, 205,
185, 155, 135
Three-Way Cable Triceps Pushdown with V-Bar Pushdown
5 12, 12, 12, 20
Palm Down
10 x 4, 15
Palm Up
10 x 4, 15
Neutral
10 x 4, 15
V-Bar
65 x 5
10 x 4, 15
Palm Up
10 x 4, 15
Neutral
10 x 4, 15
V-Bar
65 x 5
Saturday
Exercise
Sets
Leg Sled Machine
9 Set Pyramid 10, 8, 6, 4, 2, 4, 6, 8, 20
200, 270, 360,
450, 550, 450,
360, 270, 200
450, 550, 450,
360, 270, 200
Barbell Hang Clean
5 5
135 Pounds
Three-Way Barbell Shoulder Shrug
8 10, 10, 10
Close-Grip
185 Pounds
Normal Grip
185 Pounds
Wide-Grip
185 Pounds
185 Pounds
Normal Grip
185 Pounds
Wide-Grip
185 Pounds
Bent-Over Single Dumbbell Row
5 10
75 Pounds
Leg Extension Machine
9 Set Pyramid 10, 8, 6, 4, 2, 4, 6, 8, 20
105, 150, 180,
210, 225, 210,
180, 150, 105
210, 225, 210,
180, 150, 105
Shoulder Super Set
5 10, 10, 10, 30 Count
Barbell Military Press
85, 85, 85, 85, 85
Dumbbell Shoulder Shrug
80, 100, 100, 85, 85
Arnold Dumbbell Press
25, 25, 25, 25, 25
Dumbbell Iron Cross
5, 5, 8, 7, 5
85, 85, 85, 85, 85
Dumbbell Shoulder Shrug
80, 100, 100, 85, 85
Arnold Dumbbell Press
25, 25, 25, 25, 25
Dumbbell Iron Cross
5, 5, 8, 7, 5
Barbell Calve Raise
9 Set Pyramid 10, 8, 6, 4, 2, 4, 6, 8, 20
135, 155, 185,
205, 225, 205,
185, 155, 135
205, 225, 205,
185, 155, 135
Bike Trainings
Exercise
Sets
Twenty-Seven Weeks Out Bike Day One (Tuesday)
1 15 Miles
Athens, Ohio
Twenty-Seven Weeks Out Bike Day Two (Thursday)
1 20 Miles
Fairburn, Georgia
Twenty-Seven Weeks Out Bike Day Three (Sunday)
1 30 Miles
Fairburn, Georgia
Twenty-Seven Weeks Out Bike Total Distance
3 65 Miles
Run Trainings
Exercise
Sets
Twenty-Seven Weeks Out Run Day One (Monday)
1 4 Miles
Athens, Ohio
Twenty-Seven Weeks Out Run Day Two (Wednesday)
1 4 Miles
Athens, Ohio (Trail Run)
Twenty-Seven Weeks Out Run Day Three (Saturday)
1 6 Miles
Phoenix Pathed Trail (Fairburn, Georgia)
Twenty-Seven Weeks Out Run Total Distance
3 14 Miles
*A pull back week for shorter runs and bikes. Dialing it back up the coming weeks with longer distances and increased volume on gym workouts.
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