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Get Fit, Stay Fit, Feel Good - 2026

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Wharf to Wharf 2026 is in the books. Im a little slower than last year but not too upset about it. Beautiful morning to be on the coast with 16k of your closest friends.
 
two wheel tramp said:
It’s a Surly midnight special. Steel frame with carbon forks and wheels. Shimano 105 drive train. Very comfy. Has 24 speeds so I’m hoping I can hit the hills around my place in Oregon a little more easily than I have with the 1x11, which I also love a lot.

I named it Badem joon, which is Farsi for eggplant.
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12spd 105 is so bombproof and awesome. That bike is gonna treat you well for a long time.
 
stangmx13 said:
12spd 105 is so bombproof and awesome. That bike is gonna treat you well for a long time.
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That’s what @N4teTheGreat said. I’ve always heard great things about surly bikes. This is my first brand new bike since 2006.
 
This OG pounded out some great upper body work today. Got a nice sweat going and was all in for a bit over 100 minutes.

New bench press max at 280 (on a machine). Shoulder stuff is better too. The strength is up and the pain is down. Not making any progress with the range of motion but having no pain for the most part using what I got is great.
 
budman said:
This OG pounded out some great upper body work today. Got a nice sweat going and was all in for a bit over 100 minutes.

New bench press max at 280 (on a machine). Shoulder stuff is better too. The strength is up and the pain is down. Not making any progress with the range of motion but having no pain for the most part using what I got is great.
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Shoulder pain can eat a wiener. Glad yours is less severe.
 
So hit the gym last night and got to doing my bench and was like this shit is going up too slow so I added 5 lbs extra just to spite my pecs and they responded pretty well and almost got all 3 sets to the max reps but at least got them in the rep range allowed per set. Also randomly upped some weights that I thought I hadn't put a notation in my log to move up just to see what happened. Turns out that close grip curls put way more tension on the wrist area than I thought so that set was a trial but I was also doing some forearm work at the same time so that could have been a factor also. When I was done with lifting I went upstairs for some ab work and thought hmm they aren't going as fast as l like so I am going to try and do some extra sets to kickstart them. Well turns out when you do one set to extinction if you try to do another set your abs say "fuck you kemosabe" and just don't want to do it. Overall good night at the gym and tonight is leg day so wish me luck.
 
Did I also mention I am trying to eat 6 small meals a day to kick start my metabolism as 3 smaller meals a day isn't doing it? 6oz of protein with some carb on the side. right now its cauliflower. stomach is growling as I write this waiting for dinner snack.
 
Shit. Yesterday was lower day and the workout itself was fine but holy hell it was calf cramp day from hell at night. Thought I was past that but it was just mild cramps all night that woke me up. Not hard lockups like I have had before but just enough to wake me up to walk it off. really sucked so wiped out this morning.
 
Calf cramps suck... but at least you can stand / stretch to try to shake them off. I have had a few hamstring cramps and those are shitty. Either now makes me fear the heart attack being similar and no way to stretch that out. :(

Ever since I got some pandemic shots I have had some recurring lat / rib cramps. Annoying as F.
 
budman said:
Calf cramps suck... but at least you can stand / stretch to try to shake them off. I have had a few hamstring cramps and those are shitty. Either now makes me fear the heart attack being similar and no way to stretch that out. :(

Ever since I got some pandemic shots I have had some recurring lat / rib cramps. Annoying as F.
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I Hear you on those. Especially when doing a cleanup after a number two and your lats/ribs says hold my beer and try to finish what you were doing while we lock up on you. :rofl
 
Das MotorRad said:
Today included Bulgarian split squats, wow I feel it in the buns :teeth
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Up next: Pistol squats.

budman said:
Ever since I got some pandemic shots I have had some recurring lat / rib cramps. Annoying as F.
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If these are the shots I'm thinking they are, there are several protocols for a "cleanup" of the after affects.
 
Das MotorRad said:
Today included Bulgarian split squats, wow I feel it in the buns :teeth
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Those better be keto buns. :x

I have been doing some short swims recently. I've also been using the water as a place to practice my "peepee" squats. I still struggle with those after my accident and the buoyancy of water really helps make them easier.
 
Holeshot said:
Up next: Pistol squats.

If these are the shots I'm thinking they are, there are several protocols for a "cleanup" of the after affects.
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Oh yes, pistol squats look something fierce :D

Wondering about that protocol myself...

two wheel tramp said:
Those better be keto buns. :x

I have been doing some short swims recently. I've also been using the water as a place to practice my "peepee" squats. I still struggle with those after my accident and the buoyancy of water really helps make them easier.
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Nothing-butt!! :laughing

Swimming is so good. Resistance training with support built in :thumbupI'd like to start swimming more regularly.
 
You can kinda adjust which muscles work the most during a bulgarian split squat. Move your ground foot closer or further away from the bench. One way is more quad, the other is more glute. Also, dumbell vs barbell weight kinda changes the balance too.

After another hard weekend with those same 4hrs endurance and 4hrs with 2x5 OverUnders in the sauna of the Super El Nino, I finally have a recovery week. I have only 2 lifting days and 5hrs of riding for the whole week! I even have Saturday completely off 🥳. I'll probably also throw in a few 40min recovery rides and some yoga.

Also, I might hit up the BMX track on Thursday for an intro lesson. 🤔
 
@stangmx13 , your off week sounds like a normal week for me. Stud.

Tonight I did a 15 mile zone 2 ride. It was really hard to go that slow 🤣. Took me almost 1.5 hours. Tomorrow is a leg day and I’m not looking forward to the DOMS…they always happen.

On a different exercise subject, my neighbor had a bunch of oaks dropped on her property and she gave me all the wood for firewood. The feller told me it’s more than a cord. I now get to do one of my most favorite things, split wood. At our old house I used to get 2 cords a year to split and was worried that wouldn’t be possible at our new house…really excited about this.
 
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