Author Topic: BigDaddy - Faster, Stronger!  (Read 97804 times)

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2700 on: July 12, 2017, 01:51:22 PM »

07/12/2017 - Bike at Work

Biked 25.4 miles in 1:26:35, 17.6 mph average speed.  Good ride today.   I was solo today, and it was still warm and humid, so Iím happy with the pace.   The thunderstorms are supposed to start soon, so Iím glad I was able to get the ride in today.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2701 on: July 13, 2017, 09:23:49 AM »
7/13/2017 Ė Fullbody Workout

Got to the gym at 5:35 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          10 @ 135 lbs.
          10 @ 155 lbs.
          10 @ 175 lbs.
          10 @ 185 lbs.
          8 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 8 @ 135 lbs.

* Wide Grip Seated Cable Rows
          10 @ 170 lbs.
          10 @ 190 lbs.
          10 @ 210 lbs.
          10 @ 230 lbs.
          8 @ 250 lbs., 6 @ 210 lbs., 6 @ 170 lbs., 6 @ 150 lbs.

 * Leg Press, PWO
          10 @ 90 lbs.
          10 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 320 lbs.
          10 @ 370 lbs., 8 @ 270 lbs., 8 @ 180 lbs., 8 @ 90 lbs.

* Standing Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 85 lbs.
          10 @ 95 lbs.
          10 @ 105 lbs.
          8 @ 115 lbs., 6 @ 105 lbs., 6 @ 95 lbs., 8 @ 75 lbs.

* Hollow Spoon Crunches
        10, 10, 10, 8, 8
 
* Captainís Chair Knee Raises
        10, 10, 10, 10, 10

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 21 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2702 on: July 13, 2017, 01:51:29 PM »
07/13/2017 - Run at Work

Ran 5.25 miles in 50:40, 9:39 per mile.  Excellent run today.  We started out just undera 10 minute per mile pace, but my running buddy threw down the last mile and went for it.   I was just over a 9 minute mile for the last mile.  Felt good to try and put on a little speed. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2703 on: July 14, 2017, 09:35:19 AM »
7/14/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:20 am. 

 * Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110
          10 @ 137.5 lbs.
          8 @ 165 lbs.
          6 @ 185 lbs.
          4 @ 205 lbs.
          4 @ 217.5 lbs.
          4 @ 225 lbs.
          4 @ 230 lbs.
          6 @ 190 lbs.
          8 @ 150 lbs.

* Standing Overhead EZ-Bar Triceps Extensions
          10 @ 40 lbs.
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Leg Press, Single Leg / Calf Extensions, Single Leg
          10 @ 105 lbs. / 10 @ 105 lbs.
          8 @ 125 lbs. / 10 @ 125 lbs.
          8 @ 145 lbs. / 10 @ 145 lbs.
          8 @ 165 lbs. / 10 @ 165 lbs.
          8 @ 175 lbs. / 10 @ 175 lbs.
          6 @ 185 lbs. / 10 @ 185 lbs.
          8 @ 165 lbs. / 10 @ 165 lbs.
          8 @ 145 lbs. / 10 @ 145 lbs.

* One-Arm Dumbbell Rows
          10 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 100 lbs.
          6 @ 110 lbs.
          4 @ 120 lbs.
          4 @ 125 lbs.
          4 @ 130 lbs.
          4 @ 130 lbs.
          6 @ 115 lbs.
          8 @ 100 lbs.

* Narrow Grip Bench Press
         10 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         4 @ 195 lbs.
         4 @ 205 lbs.
         4 @ 210 lbs.
         3 @ 215 lbs.
         6 @ 185 lbs.
         8 @ 165 lbs.

* Romanian Deadlifts
          10 @ 95 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          6 @ 205 lbs.
          8 @ 165 lbs.

 * Running on the Track / Hitting the heavy bag
         17 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Decline Crunches / Prone Grip Chin-Ups
        10 + 25 lbs.  / 2
        10 + 25 lbs.  / 2
        10 + 25 lbs.  / 2
        10 + 25 lbs.  / 2
        10 + 25 lbs.  / 2
        10 + 25 lbs.  / 2

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 24 minutes.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2704 on: July 14, 2017, 01:44:08 PM »
07/14/2017 - Bike at Work

Biked 22.0 miles in 1:16:45, 17.2 mph average speed.  Good ride today.  I was solo again today, but the weather was decent for a ride as the rain is holding off till later this afternoon.   Tried a little different route today, but got caught in construction twice, so I probably wonít go this way again for a few weeks.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2705 on: July 17, 2017, 10:11:39 AM »
07/16/2017 Ė Run at Home

Ran 6.5 miles in 1:03:07, 9:43 per mile pace.  Took a nice run this morning before driving the kids up to summer camp.  Was in the high 60ís when I started, but it seemed to warm up quick, especially when I was out of the shade.   Pace is improving overall though, hopefully I can get back under 9:30 soon.

7/17/2017 Ė Day 2 of my 3 day split

Got to the gym at 5:40 am.

* Stretch

* Warmup
         12 minutes on the Arc Trainer.

 * Standing, Overhead Barbell Press
          10 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          6 @ 125 lbs.
          4 @ 135 lbs.
          4 @ 140 lbs.
          3 @ 145 lbs.
          4 @ 135 lbs.
          6 @ 125 lbs.
          8 @ 115 lbs.
          10 @ 95 lbs.

 * Barbell Squats
          8 @ bar
          8 @ 95 lbs.
          8 @ 135 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 225 lbs.
          4 @ 235 lbs.
          4 @ 245 lbs.
          4 @ 255 lbs.
          4 @ 235 lbs.
          6 @ 215 lbs.
          8 @ 185 lbs., 8 @ 135 lbs.

* Dumbbell Power Partial / Dumbbell Front Raise
          10 @ 15 lbs. / 10 @ 15 lbs.
          8 @ 20 lbs. / 8 @ 20 lbs.
          6 @ 25 lbs. / 6 @ 25 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          3 @ 40 lbs. / 3 @ 40 lbs.
          4 @ 35 lbs. / 4 @ 35 lbs.
          6 @ 30 lbs. / 6 @ 30 lbs.
          8 @ 25 lbs. / 8 @ 25 lbs.

 * Machine Rear Delt Flys
          10 @ 80 lbs.
          10 @ 100 lbs.
          8 @ 120 lbs.
          6 @ 140 lbs.
          4 @ 150 lbs.
          4 @ 160 lbs.
          4 @ 170 lbs.
          4 @ 150 lbs.
          6 @ 120 lbs.
          8 @ 100 lbs.

* Barbell Shoulder Shrugs
          10 @ 185 lbs.
          10 @ 275 lbs.
          8 @ 365 lbs.
          6 @ 405 lbs.
          4 @ 435 lbs.
          4 @ 455 lbs.
          4 @ 475 lbs.
          6 @ 415 lbs.
          8 @ 365 lbs.
          10 @ 325 lbs.

* Running on the Track / Hitting the heavy bag
         17 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Hollow Spoon Crunches / Standing Dumbbell Overhead Press
        10 / 10 @ 30 lbs.
        10 / 10 @ 30 lbs.
        10 / 10 @ 30 lbs.
        10 / 10 @ 30 lbs.
        10 / 10 @ 30 lbs.

 * Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled 2 hours and 23 minutes.


"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2706 on: July 17, 2017, 01:39:16 PM »
07/17/2017 - Bike at Work

Biked 25.1 miles in 1:22:45, 18.2 mph average speed. Great ride today.  I was solo due to meeting schedules, but I went for it, and turned in my fastest average pace of the year.   There was almost no coasting the entire ride, except for the hills where I was going more that 30mph. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2707 on: July 18, 2017, 09:39:07 AM »
7/18/2017 Ė Workout with my Wife

Got to the gym at 5:50 am.

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Incline Press
          12 @ 105 lbs.
          10 @ 125 lbs.
          8 @ 145 lbs.
          8 @ 165 lbs.
          6 @ 175 lbs., 6 @ 145 lbs., 6 @ 125 lbs., 8 @ 105 lbs.

* Leg Press, PWO
          12 @ 90 lbs.
          12 @ 180 lbs.
          10 @ 270 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs.
          6 @ 540 lbs., 8 @ 360 lbs., 8 @ 270 lbs.

* Wide, Prone Grip Cable Pulldowns
          12 @ 110 lbs.
          10 @ 145 lbs.
          8 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs., 6 @ 170 lbs., 6 @ 137.5 lbs., 8 @ 117.5 lbs.

* Seated Overhead Dumbbell Press
          12 @ 40 lbs.
          10 @ 50 lbs.
          8 @ 60 lbs.
          8 @ 60 lbs.
          6 @ 60 lbs., 6 @ 45 lbs., 8 @ 35 lbs.

* Decline Crunches / Decline Twisting Crunches
        10 / 5 each side
        10 / 5 each side
        10 / 5 each side
        10 / 5 each side
        10 / 5 each side

* Hollow Spoon Crunches / One-Leg Glute Bridge / Pushups
         10 / 6 each leg / 8
         10 / 6 each leg / 8
         10 / 6 each leg / 8

* Ab Wheel Roll-Outs
         10, 10, 10

* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 35 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2708 on: July 18, 2017, 01:26:07 PM »
07/18/2017 - Bike at Work

Biked 23.5 miles in 1:21:59, 17.2 mph average speed.  Good bike ride today.  Another hot one, but not quite as humid as yesterday.   We went out early to avoid meeting conflicts again. 
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2709 on: July 19, 2017, 12:03:02 PM »
7/19/2017 Ė Day 3 of my 3 day split

Got to the Gym at 5:50 am.

* Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Barbell Bench Press
          10 @ 115 lbs.
          10 @ 145 lbs.
          8 @ 175 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          4 @ 225 lbs.
          4 @ 230 lbs.
          3 @ 235 lbs.
          4 @ 225 lbs.
          5 @ 215 lbs.
          6 @ 195 lbs., 8 @ 165 lbs.,  10 @ 135 lbs.

* Straight Bar Curls
          10 @ 85 lbs.
          8 @ 95 lbs.
          5 @ 105 lbs.
          4 @ 105 lbs.
          4 @ 105 lbs.
          4 @ 105 lbs.
          4 @ 105 lbs.
          6 @ 95 lbs.
          8 @ 85 lbs., 8 @ 65 lbs., 8 @ 45 lbs.

* Hammer Strength Incline Press, PWO
          12 @ 120 lbs.
          10 @ 160 lbs.
          8 @ 190 lbs.
          6 @ 210 lbs.
          4 @ 230 lbs.
          3 @ 240 lbs.
          4 @ 230 lbs.
          4 @ 220 lbs.
          6 @ 210 lbs.
          8 @ 190 lbs., 8 @ 160 lbs., 8 @ 120 lbs.

* Sumo Barbell Deadlifts
          8 @ 135 lbs.
          8 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 225 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          4 @ 315 lbs.
          4 @ 325 lbs.
          2 @ 335 lbs.
          4 @ 305 lbs.
          6 @ 275 lbs.
          8 @ 225 lbs.
 
* Dumbbell Concentration Curls
          10 @ 35 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          3 @ 65 lbs.
          6 @ 50 lbs.
          8 @ 40 lbs.

* Incline Dumbbell Flys
          10 @ 20 lbs.
          10 @ 25 lbs.
          8 @ 30 lbs.
          8 @ 35 lbs.
          6 @ 40 lbs.
          8 @ 30 lbs.

* Decline Crunches / Pushups
         10 + 25 lbs. / 6
         10 + 25 lbs. / 6
         10 + 25 lbs. / 6
         10 + 25 lbs. / 6
         10 + 25 lbs. / 6

 * Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

 * Stretch

Workout Totaled 2 hours and 30 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2710 on: July 20, 2017, 09:21:30 AM »

7/20/2017 Ė Workout with my Wife

Got to the gym at 5:50 am.   

 * Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          5 @ 225 lbs. :), 6 @ 195 lbs., 6 @ 175 lbs., 6 @ 155 lbs., 8 @ 135 lbs.

* Wide Grip Seated Cable Rows
          12 @ 170 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs.
          6 @ 250 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.

 * Box Squats
          10 @ 45 lbs.
          10 @ 65 lbs.
          8 @ 75 lbs.
          8 @ 85 lbs.
          6 @ 95 lbs., 6 @ 65 lbs., 6 @ 45 lbs., 8 @ bodyweight.

* Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs.
          5 @ 135 lbs., 5 @ 115 lbs., 6 @ 95 lbs., 6 @ 75 lbs.

* Hollow Spoon Crunches / Single Leg Glute Raises
        10 / 7 each side
        10 / 7 each side
        10 / 7 each side
        10 / 7 each side

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout totaled 1 hour and 21 minutes.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2711 on: July 20, 2017, 02:51:23 PM »

07/20/2017 - Bike at Work

Biked 22.9 miles in 1:17:38, 17.7 mph average speed.  Good ride today.  It was wicked hot out as they say in New England, but it didnít slow me down much.  I did drink over 30 oz of water during the ride, but that is why they put water bottles on bikes!  Tomorrow is supposed to be even hotter!
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2712 on: July 21, 2017, 10:00:33 AM »
7/21/2017 Ė Day 1 of my 3 day split

Got to the gym at 5:35 am. 

 * Stretch

* Warm-up
         12 Minutes on the Arc Trainer

* Wide Grip Cable Lat Pulldowns
          10 @ 110
          10 @ 145 lbs.
          8 @ 177.5 lbs.
          6 @ 197.5 lbs.
          4 @ 210 lbs.
          4 @ 225 lbs.
          4 @ 237.5 lbs.
          3 @ 245 lbs.
          4 @ 217.5 lbs.
          6 @ 190 lbs.
          8 @ 165 lbs.

* Standing Overhead EZ-Bar Triceps Extensions
          10 @ 40 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          6 @ 80 lbs.
          10 @ 60 lbs.

* Leg Press, Single Leg / Calf Extensions, Single Leg
          10 @ 105 lbs. / 10 @ 105 lbs.
          8 @ 125 lbs. / 10 @ 125 lbs.
          8 @ 145 lbs. / 10 @ 145 lbs.
          8 @ 155 lbs. / 10 @ 165 lbs.
          8 @ 165 lbs. / 10 @ 165 lbs.
          8 @ 175 lbs. / 10 @ 175 lbs.
          6 @ 185 lbs. / 10 @ 185 lbs.
          6 @ 195 lbs. / 10 @ 185 lbs.
          8 @ 165 lbs. / 10 @ 165 lbs.
          8 @ 145 lbs. / 10 @ 145 lbs.

* One-Arm Dumbbell Rows
          10 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 105 lbs.
          6 @ 120 lbs.
          4 @ 130 lbs.
          4 @ 135 lbs.
          4 @ 130 lbs.
          4 @ 130 lbs.
          6 @ 115 lbs.
          8 @ 100 lbs.

* Narrow Grip Bench Press
         10 @ 115 lbs.
         10 @ 145 lbs.
         8 @ 165 lbs.
         6 @ 185 lbs.
         4 @ 195 lbs.
         4 @ 205 lbs.
         3 @ 215 lbs.
         4 @ 205 lbs.
         4 @ 205 lbs.
         6 @ 185 lbs.
         8 @ 165 lbs.

* Romanian Deadlifts
          10 @ 115 lbs.
          8 @ 165 lbs.
          8 @ 195 lbs.
          6 @ 215 lbs.
          6 @ 235 lbs.
          4 @ 255 lbs.
          4 @ 275 lbs.
          4 @ 295 lbs.
          6 @ 255 lbs.
          8 @ 215 lbs.

 * Running on the Track / Hitting the heavy bag
         17 minutes total.  2 laps running, 90 seconds on the bag, repeat.

* Decline Crunches / Prone Grip Chin-Ups
        10 + 35 lbs.  / 3
        10 + 45 lbs.  / 3
        10 + 45 lbs.  / 3
        10 + 45 lbs.  / 2
        10 + 45 lbs.  / 2

* Foam Rolling
         Hamstrings, Calves, Quads, Lower Back

* Stretch

Workout Totaled: 2 hours and 33 minutes.

"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."

Online BigDaddy

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Re: BigDaddy - Faster, Stronger!
« Reply #2713 on: July 21, 2017, 03:23:29 PM »
07/21/2017 - Bike at Work

Biked 26.4 miles in 1:32:38, 17.1 mph average speed.  Good ride today.  Another warm ride, but we got out there and made it happen.   Plenty of hill climbing on todayís route as well.
"If you want something you have never had, you must be willing to do something you have never done."

"Donít tell me what you canít do ó you donít know what you canít do. What you think you canít do is only what you wonít do."