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Gene Dan's Blog

#11 Texas A&M Tunis-Roubaix: Race Report

19 March, 2010 4:46 AM / 3 Comments / Gene Dan

Hello everyone,

This is a report of the first collegiate cycling race I’ve participated in. Last January, I decided to join the Texas Cycling Team in order to find something to motivate myself as I finish my college career. I’ve also got a 60-page thesis to write so I’ve decided to devote some time every day to writing in this blog in order to work on my prolific-ness with respect to writing.

I’m still healing from a series of injuries that I’ve sustained since the beginning of last year, first beginning with a hand injury that ended my musical career in January 2009, and then an ankle injury in February followed by a double-knee injury in June. By then I felt like I couldn’t do anything productive in life and was ready to call it quits, but I decided not to give up. I went through several months of physical therapy and now I’m back on the bike, ready to compete. Due to a three-year absence away from sports, since I was devoted to a musical career, I probably had less mileage than the rest of my teammates, so I was apprehensive about the upcoming race at Tunis. Nevertheless, I decided that I would have to take risks to accomplish anything worthwhile in life, so I decided to register for the race even though I didn’t feel completely ready. I felt concerned that I wouldn’t be able to endure the race even though it was only 33 miles long, plus a criterium the following day, as I’ve had training rides in excess of 70 miles beforehand. The problem was that ever since my injury, I had never worked out for more than two days in a row in order to make sure I took frequent rest days. This race however, would require me to have a workout four days in succession – a warm up day, two race days, and a recovery day.

We arrived at the CPE parking lot the morning of the race. As we waited for the rest of the team, we saw the Texas 4000 team preparing for a training ride. These are the folk that go on a charity ride from Austin to Alaska in order to raise money for cancer research.

When the rest of the team arrived, we loaded up the trailer with our bikes. Most of the team purchased state-of-the art Gary Fisher Cronus bicycles, which we acquired through a deal from one of our sponsors, Mellow Johnny’s Bike Shop. However, several members decided to use their old bikes for the course since it would be on dirt roads, and they didn’t want to ruin their new frames in the event of a crash. Since I didn’t buy a Gary Fisher, I just opted for a steel Fuji Marseille equipped with puncture resistant Gatorskin Tires.

After loading up the bikes, I decided to ride with Ken and Jacob and we headed out to College Station for a 2-hour drive. When we arrived, I met my parents as we prepared for the race. My dad took the courtesy to take some photographs of the race, which can be found here.

When they called up my group, Men’s D, me, Marc, Robbie, and a guy named Steve lined up. It was the first race for all of us, and we were all excited and nervous. There was a problem with one of the race vehicles so our start time was delayed for about thirty minutes, but shortly afterward the race set off. After the neutralized zone, the pace picked up quickly and we immediately hit a difficult section, colloquially known as the “rock garden.” This was pretty much two sections of 10m long gravel pits with rocks the size of your fist. The first section came up so suddenly that I didn’t have time to decide what path to take as there were several riders in front and at both sides of me. Thus, I hit the rock garden at the worst possible spot, the middle, and my bike fishtailed so violently that I was almost thrown off my bike. Luckily, I regained control and headed towards a sandy path that continued for about a mile.

The sand was treacherous. Everyone was swerving to the left and right, and I saw a guy from UNT fall when he took a left turn too sharply. When I went through the same left turn, my bike slowed down so much that I thought my bike would stop and I would fall. However, I powered my way through, but by the time I got to the packed dirt section I realized that I had gone off the back of the pack. I frantically picked up the pace and luckily I saw Robbie up ahead, and I sat on his wheel and let him tow me for a few hundred meters. Then, I saw an A&M guy furiously chasing back, so I got on his wheel and after riding three miles at full-blast, we finally caught back on to the main pack, which contained most of the A&M riders.

As I eased up to catch my breath, Robbie caught back on, and along with a few other riders, attacked the bunch as they tried to bridge to the leading trio. I decided to let Robbie go so I could rest while the group I was in did the work to catch his group. Then Marc attacked, and I ended up in a paceline with about four other A&M riders, a guy from TCU, another from UH, and another guy from an unknown school. As the other riders in my group did the work to catch up to Marc and Robbie, I had the luxury of doing no pacework as I had teammates in the front. However, it looked like Marc was getting tired so we decided to catch him after the twelfth mile. I was hoping that he would stay with us, but once we hit the rock pit for the second time, we lost him as he went off the back.

One lap down, two to go…The second lap was probably the easiest of the three, and we spent most of it at a moderate pace as we spent much of our energy navigating the rocks and dirt roads. However, the difficulty of the course took its toll on the people in my group, and we were soon reduced to four riders – me, two A&M riders, and the unknown. The unknown rider attacked us after the 18th mile, and we let him go because we had a feeling that he wouldn’t be able to keep up his pace for long. He was only able to get about 200 meters ahead of us, and we maintained that gap until he got tired and we caught him at about the 25th mile. He hung on for a little longer but we dropped him after he got tired.

On the third lap, it was just the three of us: me and the two A&M guys. After the sand trap, we lost one of the A&M guys, and the two of us found ourselves in no-man’s land. Fortunately, we bridged back up to Robbie’s group and we found ourselves some allies for the rest of the course. The final group contained me and Robbie, the A&M guy, a Baylor guy, an SMU guy, and quite possibly a few other riders that escaped my attention. Since we only had about 3 miles to go at this point, it became clear to us that we probably wouldn’t catch the leading trio, as it was possible that they may have already finished. Thus, it became a race for fourth, and we got ourselves into a cat-and-mouse situation where we were waiting for someone to make a move. Robbie and I had the advantage because we were teammates. Thus, when we hit the final climb of the race at 1km to go, Robbie told me to get ready. When it was his turn to lead the paceline, he accelerated, and I followed on his wheel. Then, when he let up, he told me to go as fast as I could. Thus, I charged out of our group and opened up a gap, with the rest of the riders furiously chasing. I went into the red-zone as it was the hardest uphill effort that I had ever put in. However, as I approached the line, the TCU guy nipped me in the sprint, and I had to settle for fifth, with Robbie getting 6th.

The TCU guy eventually came around…Credit goes to Kevin Tokarski @ cyclepics.net

After the finish, we got off our bikes to get water and stretch our sore legs, and sat down to wait for Marc. After a few minutes, Marc arrived and we celebrated the completion of our first road race. Overall, I felt satisfied with my performance in my first race, though it would have been better had we not let the leading trio get away.

After the race: me, Marc, and Robbie.

Posted in: Logs

#10 Cycling

20 September, 2009 6:06 PM / 1 Comment / Gene Dan

Hey,

Last week I decided to start riding my bicycle on the weekends for fun. I did a lot of riding when I was in high school, but I stopped in college because I wanted to devote more time to orchestra. Since I can’t do that anymore, I’m going back to cycling to give me something to do to get away from my studies. I can’t go all out because of my ankle injury from running. Cycling doesn’t bother it too much, but it still puts enough stress on it such that I still need to take it easy while it heals.

12.September.2009

18.9 Miles

This was my first time out, so I spent about half my time meandering around campus, and then I did a little exploring and went west on RR 2222 for a few miles, and then decided to go back.

20.September.2009

25.6 Miles

I went directly to RR 2222 this time, and I really like the road because of its bends and inclines. It’s a mountainous highway, so sometimes the cars drive really fast, and I got a few honks today which may or may not be a bad thing. I’m not really sure whether the drivers are trying to warn me that they’re coming around the bend, or if they simply want me to get out of the way. Anyways, the drivers here seem a little more cautious than the drivers in Houston, and they don’t go as fast, which is a good thing. Overall, I think Austin is a pretty bike friendly place. I was pretty sure of where I was going since I had studied a map ahead of time, but I wasn’t sure if I could make it back the way I came because it was all uphill. So I kept going until I came across another cyclist who happened to be a professor at my school. She gave me an alternate route so I went eastward down Spicewood Springs. There was a really steep hill and I almost made it up, but I had to give up about 20 ft. from the top! I went off of the road panting and I had to rest for about 20 minutes until I could get back on. I took an easy pace back on Shoal Creek until I reached the campus area. Since I had arrived earlier than expected, I just meandered around west and north campus until I hit 25 miles, then headed back home.

25.September.2009

35.1 Miles

Today I rode the Dam Loop! There’s an article in the Austin-American Statesman right here: http://www.statesman.com/search/content/health/fitcity/05/053004.html

The first section consisted of rolling hills that were very difficult. The rest of the ride however, wasn’t as hard. I did run out of liquid and I forgot to bring food along the way so I pretty much hit the wall after 25 miles. After a 10 minute break, I took it easy the rest of the way home. I was pretty surprised that with all the hills, my speed (15 mph) was faster than that of last time, even with the added distance. I don’t want to push myself too hard, so I’ll probably keep the same milage for another month or so, and if I feel good I’ll increase it later.

03.October.2009

45 Miles

I did the dam loop again today, but the only reason why I increased my mileage was that I missed a turn off of 620 and didn’t realize I had been going in the wrong direction until I was in a different city. So I had to turn around which added about 10 miles to my ride. The good thing is, I know that I can do at least 45 miles. I’m really tired though, so I’m not sure if I’ll do that much next weekend.

10.October.2009

35.7 Miles

After a month of increases, I decided to take it easy today and I did the Dam Loop again at a moderate pace. I also brought a friend along to pace me. So, next time I’ll try to do the hills on Mesa Dr. for some extra mileage.

17.October.2009

50.5 Miles

I probably should have thought twice before making such a drastic increase in mileage, but anyways, I did the Dam Loop again, except I left from my apartment instead of from the park next to the loop. The hills on Mesa Dr. are TOUGH. I was able to make it up on the way there because my legs were fresh…it’s definitely a few kilometers of straight climbing. On the way back I was so tired I had to stop and rest a while before continuing. Next time, I aim not to do that so much.

24.October.2009

61.5 Miles

This is defnitely the furthest I’ve gone alone (longest ride with other people was 100 mi.). I’m thinking about changing how I rate my performance by using time instead of distance. Anyways, the best way to rate performance is to use an abundance of information, especially power output and heart rate, but those stats require some expensive equipment! Anyways next week is gonna be a killer 70 miles! After that, I’ll ease up and start the easy phase of the next periodization cycle.

30.October.2009

70.0 Miles

This ride took a lot longer than I anticipated, and it started to get dark so it was pretty scary on the way back. Nevertheless, this is a personal best with respect to solo distance, and I also made a speed record as well (51.4 mph).

7.November.2009

45.6 Miles

I tried to take it easy this time so  I went exploring out east. However, the hills out there were almost as hard as the ones out west! They weren’t as long or steep, but there were a lot more of them making for an equally demanding ride.

Posted in: Cycling

#9 Weightlifting

20 August, 2009 11:20 PM / Leave a Comment / Gene Dan

Hello everyone,

I began weightlifting in the fall of 2008, but I didn’t really have a structured program until June. So, I’ve decided to keep a log, but I don’t exactly remember what I did so I’ll start from scratch. In June I started a 5×5 program that I found on stronglifts.com. It consists of two workouts:

Workout A

Squat 5×5
Bench Press 5×5
Barbell Rows 5×5
Dips 3xF
Reverse Crunch 3×12

Workout B

Squat 5×5
Overhead Press 5×5
Deadlift 1×5
Pull-ups/Chin-ups 3xF
Prone Bridges 3×30 sec

So you workout 3 times a week, alternating workouts each day. Each workout you add 5 pounds to each exercise, and you keep doing so until you can’t complete five sets of five reps for an exercise. When that happens, you decrease weight for that specific exercise by 10 percent, but continue to increase weight for all the other exercises. So, I’m supposed to do this “two steps forward, one step backwards” approach until I can squat 1.5 times my weight. If you’re interested, check out stronglifts.com

So I’ll start my log by recording what I did yesterday:

19.August.2009

Workout B

Squat – 100 lbs.
Overhead Press – 60 lbs.
Deadlift – 65 lbs.
Pull-ups – 1:10, 2:7, 3:4, 4:3, 5:3
Prone Bridges – 3×30 sec
Cardio – 45 minutes stationary bike

I was in Houston for this workout so I went to a gym called Pelican gym. The bicycles here seemed a little harder so I was kind of surprised. The gym was alright, it was the only place I could find that offered a short term rate. Usually I go to Gregory Gym at UT, so I only have to pay if I need to put my stuff in a locker. Anyways, the workout went well and I felt pretty good.

21.August.2009

Workout A

Squat – 105 lbs.
Bench Press – 115 lbs.
Barbell Rows – 50 lbs.
Dips – 1:10, 2:9, 3:8, 4:5, 5:3
Reverse Crunch – 1:30, 2:20, 3:20
Cardio – 45 mins. Stationary Bike

Today, I was able to increase weight on every exercise, but on the bench press I had to ask a guy to spot me so I’m probably going to have to deload either the next time, or the time after that. But anyways it’s 115 lbs. and pretty close to my weight of 130. Also, it’s starting to get a little hard on the squats but I was still able to do them. There’s less soreness when I go down so that’s definitely good to know. I’m pretty satisfied with my dip progress so far. Once I hit 3 sets of 10 I’m going to start adding weight, which should be exciting (also makes me look macho!).

24.August.2009

Workout B

Bench Press – 1:120 lbs., 2:120 lbs., 3:120 lbs., 4:110 lbs., 5: 110 lbs., 6: 110 lbs.
Squat – 110 lbs.
Overhead Press – 65 lbs.
Deadlift – 65 lbs.
Pull-ups – 1:10, 2:5, 3:3, 4:7, 5:5
Prone Bridges – 3×35 sec
Cardio – 8 minutes stationary bike

I started the wrong workout today! I realized my mistake after I had finished doing my bench presses. While I was doing them, I was wondering why it was so hard to just do 5 more pounds when I realized that I had just done them the last workout so I must have still been recovering. Anyways, I finished the rest of workout B, all of which was harder because of my mistake. I also could have done 5 more lbs. on the deadlift but I had forgotten that I had done 65 last time. It’s probably that I just moved from Houston to Austin today so I’m probably still getting settled. Anyways, i’m going to deload 10% on the bench press and overhead press next time, and maybe the squats too. Another thing to note is that Gregory Gym just upgraded their stationary bikes, which is exciting because they’re new, but also frustrating because I also have to learn how to use them. Anyways, I switched from a recumbent bike to an upright, and my quads were burning after 8 minutes! I’m going to have to ease my way back to 45 minutes over the next several workouts.

26.August.2009

Workout A

Squat – 115 lbs.
Bench Press – 105 lbs.
Barbell Rows – 55 lbs.
Dips – 1:10, 2:10, 3:10, 4:8, 5:4
Reverse Crunch – 1:30, 2:20, 3:23
Cardio – 45 mins. Stationary Bike

Today I deloaded to 105 lbs. on the bench press, which was moderately difficult because I had also done the exercise on Monday. I was able to add weight to all the other exercises, as expected. I was satisfied with my dips because I finally reached 3 sets of ten, plus two more sets! Now I can start adding weight using a dip belt, which is pretty much a belt with a chain attached to it, with the weight dangling from the chain in between your legs. This will make me look extra-manly at the gym. I managed to squat 115 lbs. with a lot of difficulty, so I’ll probably reach my limit on Friday. Also, today was the first day that I squatted more than I benched, which I expected to happen at some point. Instead of going to Gregory today, I went to the Rec Sports center which happened to have the old bicycles that I’m used to. So, I was able to do the whole 45 mins. on the bike.

28.August.2009

Workout B

Squat – 120 lbs.
Overhead Press – 60 lbs.
Deadlift – 70 lbs.
Chin-ups – 1:10, 2:8, 3:4, 4:4, 5:3
Prone Bridges – 3×35 sec
Cardio – 45 minutes stationary bike

31.August.2009

Workout A

Squat – 125 lbs.
Bench Press – 110 lbs.
Barbell Rows – 60 lbs.
Dips – 1:10, 2:10, 3:10, 4:10, 5:6 – first three sets weighted at 2.5 lbs.
Reverse Crunch – 1:30, 2:25, 3:25
Cardio – 45 mins. Stationary Bike

2.September.2009

Workout B

Squat – 130 lbs.
Overhead Press – 65 lbs.
Deadlift – 75 lbs.
Pull-ups – 5×5, weighted at 2.5 pounds, 6:3, 7:4
Prone Bridges – 3×40 sec
Cardio – 45 minutes stationary bike

Today I reached an important milestone in the fact that I can now squat my own weight! I also started adding weight to my pull-ups, but I couldn’t quite put my chin above the bar on the last couple of reps, so I’ll probably take the weight off and work my way back up next time. Anyways, I’m almost to the point where I can squat with two full plates which is another important milestone.  Today, I reduced the wattage on the stationary bike to give me more power on the squats. I was able to increase weight on all the other exercises, though.

4.September.2009

Workout A

Squat – 135 lbs.
Bench Press – 115 lbs.
Barbell Rows – 65 lbs.
Dips – 5×5 weighted at 5 lbs. 6:6
Reverse Crunch – 1:30, 2:25, 3:27
Cardio – 45 mins. Stationary Bike

6.September.2009

Workout B

Squat – 115 lbs.
Overhead Press – 70 lbs.
Deadlift – 80 lbs.
Chin-ups – 1:10, 2:9, 3:5, 4:4, 5:2
Prone Bridges – 3×45 sec
Cardio – 45 minutes stationary bike

9.September.2009

Workout A

Squat – 120 lbs.
Bench Press – 120 lbs.
Barbell Rows – 80 lbs.
Dips – 5×5 weighted at 7.5 lbs. 6:15
Reverse Crunch – 1:30, 2:25, 3:30
Cardio – 45 mins. Stationary Bike

11.September.2009

Workout B

Squat – 125 lbs.
Overhead Press – 75 lbs.
Deadlift – 85 lbs.
Pull-ups – 5×5 weighted at 2.5 lbs. 6:5
Prone Bridges – 3×50 sec
Cardio – 11 minutes stationary bike

14.September.2009

Workout A

Squat – 130 lbs.
Bench Press – 110 lbs.
Barbell Rows – 75 lbs.
Dips – 5×5 weighted at 10 lbs. 6:17
Reverse Crunch – 1:30, 2:30, 3:25
Cardio – 45 mins. Stationary Bike

16.September.2009

Workout B

Squat – 135 lbs.
Overhead Press – 3×5 at 80 lbs. 2xF
Deadlift – 90 lbs.
Chin-ups – 5×5 weighted at 2.5 lbs. 6:2
Prone Bridges – 3×55 sec
Cardio – 45 minutes stationary bike

18.September.2009

Workout A

Squat – 125 lbs.
Bench Press – 115 lbs.
Barbell Rows – 80 lbs.
Dips – 5×5 weighted at 12.5 lbs. 6:18
Reverse Crunch – 1:30, 2:30, 3:30
Cardio – 45 mins. Stationary Bike

21.September.2009

Workout B

Squat – 130 lbs.
Overhead Press – 70 lbs.
Deadlift – 95 lbs.
Pull-ups – 1:10, 2:10, 3:4, 4:4, 5:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

23.September.2009

Workout A

Squat – 135 lbs.
Bench Press – 120 lbs.
Barbell Rows – 85 lbs.
Dips – 5×5 weighted at 15 lbs. 6:14
Reverse Crunch – 1:30, 2:30, 3:20
Cardio – 45 mins. Stationary Bike

25.September.2009

Workout B

Squat – 140 lbs.
Overhead Press – 75 lbs.
Deadlift – 100 lbs.
Chin-ups – 1:10, 2:10, 3:7, 4:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

28.September.2009

Workout A

Squat – 145 lbs.
Bench Press – 115 lbs.
Barbell Rows – 90 lbs.
Dips – 1:10, 5×5 weighted at 17.5 lbs.
Reverse Crunch – 1:30, 2:30, 3:30
Cardio – 45 mins. Stationary Bike

30.September.2009

Workout B

Squat – 135 lbs.
Overhead Press – 3×5 80 lbs., 4:3 80 lbs., 1×5 50 lbs.
Deadlift – 105 lbs.
Chin-ups – 5×5 2.5 lbs. 6:5
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

2.October.2009

Workout A

Squat – 140 lbs.
Bench Press – 120 lbs.
Barbell Rows – 95 lbs.
Dips – 1:5, 5×5 weighted at 20 lbs.
Reverse Crunch – 1:30, 2:30, 3:30
Cardio – 45 mins. Stationary Bike

5.October.2009

Workout B

Squat – 145 lbs.
Overhead Press – 70 lbs.
Deadlift – 110 lbs.
Pull-ups – 5×5 2.5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

7.October.2009

Workout A

Squat – 150 lbs.
Bench Press – 125 lbs.
Barbell Rows – 85 lbs.
Dips – 1:5, 5×5 weighted at 22.5 lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike

9.October.2009

Workout B

Squat – 135 lbs.
Overhead Press – 75 lbs.
Deadlift – 115 lbs.
Pull-ups – 5×5 5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

12.October.2009

Workout A

Squat – 140 lbs.
Bench Press – 115 lbs.
Barbell Rows – 90 lbs.
Dips – 1:5, 5×5 weighted at 25 lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike

14.October.2009

Workout B

Squat – 145 lbs.
Overhead Press – 5×4 80 lbs.
Deadlift – 120 lbs.
Chin-ups – 5×5 5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

16.October.2009

Workout A

Squat – 150 lbs.
Bench Press – 120 lbs.
Barbell Rows – 95 lbs.
Dips – 1:5, 5×5 weighted at 27.5 lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike

19.October.2009

Workout B

Squat – 155 lbs.
Overhead Press – 70 lbs.
Deadlift – 125 lbs.
Pull-ups – 5×5 7.5 lbs. 6:3
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

21.October.2009

Workout A

Squat – 140 lbs.
Bench Press – 5×4 125 lbs.
Barbell Rows – 85 lbs.
Dips – 1:5, 5×5 weighted at 30lbs.
Reverse Crunch – 1:30, 2:30, 3:35
Cardio – 45 mins. Stationary Bike

23.October.2009

Workout B

Squat – 145 lbs.
Overhead Press – 75 lbs.
Deadlift – 130 lbs.
Chin-ups – 5×5 7.5 lbs. 6:4
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

26.October.2009

Workout A

Squat – 150 lbs.
Bench Press – 115 lbs.
Barbell Rows – 90 lbs.
Dips – 1:5, 5×5 weighted at 32.5 lbs.
Reverse Crunch – 1:30, 2:35, 3:20
Cardio – 45 mins. Stationary Bike

28.October.2009

Workout B

Squat – 155 lbs.
Overhead Press – 5×4 80 lbs.
Deadlift – 135 lbs.
Pull-ups – 5×5 10 lbs.
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

31.October.2009

Workout A

Squat – 160 lbs.
Bench Press – 5×4 120 lbs.
Barbell Rows – 95 lbs.
Dips – 1:5, 5×5 weighted at 35 lbs.
Reverse Crunch – 1:30, 2:35, 3:30
Cardio – 73 min. Road bike, 10 min. Jogging

2.November.2009

Workout B

Squat – 145 lbs.
Overhead Press – 70 lbs.
Deadlift – 140 lbs.
Chin-ups – 5×5 10 lbs.
Prone Bridges – 3×60 sec
Cardio – 45 minutes stationary bike

4.November.2009

Workout A

Squat – 150 lbs.
Bench Press – 115 lbs.
Barbell Rows – 100 lbs.
Dips – 1:5, 5×5 weighted at 25 lbs.
Reverse Crunch – 1:30, 2:35, 3:40
Cardio – 45 minutes stationary bike

6.November.2009

Workout B

Squat – 155 lbs.
Overhead Press – 75 lbs.
Deadlift – 145 lbs.
Pull-ups – 5×4, 1×3 12.5 lbs.
Prone Bridges – 3×30 sec, weighted at 25 lbs.
Cardio – 45 minutes stationary bike

9.November.2009

Workout A

Squat – 160 lbs.
Bench Press – 120 lbs.
Barbell Rows – 105 lbs.
Dips –  27.5 lbs.
Reverse Crunch – 1:35, 2:35, 3:40
Cardio – 45 minutes stationary bike, 10 minutes jogging

11.November.2009

Workout B

Squat – 165 lbs.
Overhead Press – 80 lbs.
Deadlift – 150 lbs.
Chin-ups – 5 lbs.
Prone Bridges – 3×30 sec, weighted at 35 lbs.
Cardio – 45 minutes stationary bike, 10 minutes jogging

13.November.2009

Workout A

Squat – 150 lbs.
Bench Press – 4×5, 1×4 125 lbs.
Barbell Rows – 95 lbs.
Dips –  30 lbs.
Reverse Crunch – 1:35, 2:35, 3:10
Cardio – 1 hour road bike

Out of pure boredom I decided that I no longer wish to use the stationary bike at the gym, but rather outside on my bike instead.

16.November.2009

Workout B

Squat – 155 lbs.
Overhead Press – 4×5, 1×4 85 lbs.
Deadlift – 155 lbs.
Pull-ups – 5 lbs.
Prone Bridges – 3×30 sec, weighted at 45 lbs.
Cardio – 45 minutes stationary bike

18.November.2009

Workout A

Squat – 160 lb.
Bench Press – 115 lb.
Barbell Rows – 95 lb.
Dips –  32.5 lb.
Reverse Crunch – 1:35, 2:35, 3:20
Cardio – 45 minutes stationary bike

20.November.2009

Workout B

Squat – 165 lbs.
Overhead Press – 75 lb.
Deadlift – 135 lbs.
Chin-ups – 7.5 lbs.
Prone Bridges – 3×30 sec, weighted at 35 lbs.
Cardio – 50 minutes road bike

21.December.2009

Workout A

Squat – 95 lb.
Bench Press – 95 lb.
Barbell Rows – 75 lb.
Dips –  15 lb.
Reverse Crunch – 1:20, 2:20, 3:20
Cardio – 2 hours road bike

OFFSEASON: alright, so I took a few weeks off here, not exactly voluntary, but I got the Flu so I had to take a while off anyway…I’ve been consistent with weight training since the end of January, but I’ve been to lazy to update my records. By now the main difference is that I’ve moved completely off the stationary bike and have transitioned fully into road cycling, as my knees feel better.

26.March.2010

Workout B

Squat – 155 lbs.
Overhead Press – 75 lb.
Deadlift – 140 lbs.
Chin-ups – 2.5 lbs.
Calf Raises – 90 lbs.
Prone Bridges – 3×60 sec.
Reverse Crunch – 3×20
Cardio – 2.5 hours road bike – 45 miles

14.April.2010

Workout B

Squat – 170 lbs.
Overhead Press – 70 lb.
Deadlift – 160 lbs.
Pull-ups – 7.5 lbs.
Prone Bridges – 3×60 sec.
Reverse Crunch – 3×20
Cardio – 2.5 hours road bike – 40 miles

16.April.2010

Workout A

Squat – 175 lb.
Bench Press – 120 lb.
Barbell Rows – 110 lb.
Dips –  45 lb.
Reverse Crunch – 1:30, 2:35, 3:35
Cardio – 2 hours road bike

Note: It’s been many months since I last updated, and from the end of May to November I had been off and on weightlifting. For the last two and a half months, however, I’ve been pretty consistent so here’s an update. I stopped keeping track of my cardio because I now treat it separately from strength training. I’ve also split the workouts over 6 days so I do two or three exercises per session, depending on the workout. My upper body has been lacking in development but I’ve been reaching new maximums for lower body exercises, probably due to cycling. I suppose when you gain something in one place, you lose it in another. Anyway, I don’t want my upper body to waste away so I’ll continue to work on it.

6.January.2010

Mixed Workout

Bench Press – 115 lb.
Squat – 170 lb.

7.January.2011

Workout A

Barbell Rows – 100 lb.
Dips –  42.5 lb.
Reverse Crunch – 1:25, 2:25, 3:30

9.January.2011

Workout B

Squat – 175 lb.
Overhead Press – 75 lb.
Deadlift – 165 lbs.
Pull-ups – 1:5, 2:5, 3:5, 4:5, 5:3
Prone Bridges – 3×60 sec.

24.July.2011

Current Stats as of today:

Squat: 205 lb.
Bench Press: 130 lb.
Overhead Press: 85 lb.
Deadlift: 200 lb.
Dips: 50 lb.
Barbell Rows: 115 lb.
Hang Cleans: 85 lb.
Pull-ups: 5 lb.

 

Posted in: Uncategorized

#8

20 August, 2009 4:47 PM / Leave a Comment / Gene Dan

Hey everyone,

I want to end this post on a high note so let me start with the bad news first: I’ve visited a few more doctors since the last time I updated and it turns out I am indeed hypermobile. It turns out that hypermobility syndrome could be a mild case of Ehlers-Danlos syndrome, which happens to be one of those vague connective tissue disorders that covers a wide spectrum of mild to severe and life threatening syndromes. Thankfully, I seem to have a really mild form of it since I’m not experiencing broken blood vessels or anything like that. Paganini happened to have it, which allowed him to have an amazing range of flexibility when playing the violin. Of course, the disease also hindered him, and he was pretty much sick for the most of his life, staying in bed for months at a time. An interesting thing to note is that he also suffered from a myriad of other sicknesses, such as tuberculosis, syphillis, scoliosis, and so on and so forth, and by the middle of his life he had lost all of his teeth and could only eat food after it was mashed into a fine paste. Amazingly, he was still able to pick up chicks after that!

So anyways, I had dabbled at the piano and viola maybe about 15 or so times since may, but the strange sensations started to return so I suppose I’m doing too much too soon. Basically, I have to wait for myself to age so that my joints get stiffer. In the meantime, I guess I should pick up a new hobby or something like that. When I was in highschool I used to do calligraphy, so I guess I should pick up where I left off. Here’s a sample of my handwriting from my notes from genetics class:

4716_1107760904098_1529070024_30449874_8345845_n

While it’s not perfect, I know that it’s pretty good compared to most of today’s handwriting so I have some promise here. This was done with a stiff nib fountain pen so it’s not exactly the best tool to use for handwriting. I got a hold of some dip pens with broad tip and flexible nibs, along with heavier paper which should yield better resluts. So if I feel like it I’ll post some of my work later on.

For the past 6 months or so I’ve been exercising a lot. I used to run until I hurt my ankle do to overuse I suppose. So now I’m just lifting weights and cycling, which I did competitively in high school. I’ll probably never compete again, but it’s a lot of fun and it keeps me in shape, so I’ll keep doing it until I can’t. I worked my way up to squatting aroud 200 pounds (I currently weigh 128), but sometime in July I realized that I had been using bad form, and I had only been squatting down to about 90 degrees, rather than a full squat, which goes below parallel. So I went back to just using the bar (45 pounds), and I adopted a new 5×5 program as well. More on that later. So now I go all the way down, and I’ve worked my way up to 100 pounds. It kind of sucks because going back to lighter weights makes you look like a wuss, but it’s better to look like a wuss than to get injured of course. I’ll work my way up to heavier weights anyways.

So now for the good news! I might have written in this in an earlier post, but I should mention that I’m currently in school and majoring in Actuarial Sciences (along with Economics, and another thing called “Plan II”). So in order to make it big in my profession, you need to pass about 10 or so professional examinations. These are administered on a pass/fail basis so you only need to pass, just like the Bar for the Law profession. Of course, it also helps if you get a high score, but the most important thing is that you pass. So in my profession, it’s like taking the Bar 10 times! So I took my first professional exam, called the P/1 test. It tests basic probability skills, and has roughly a 35% pass rate. It’s not as bad as it looks because the people who fail it fail spectacularly, while the people who pass often pass it with flying colors. It’s just that people think they’re good to go after having taken an intro probablity course, which doesn’t really give them the speed and accuracy that they need for the test. Anyways, I spent a couple months studying for the test and I passed! This is very good since it means I can get a job after I graduate. I plan on taking 2 more tests, the FM/2 and the M/3 exams before I graduate.

Posted in: Logs

4 May, 2009 5:28 AM / Leave a Comment / Gene Dan

Date: 03 May 2009

Practice Time: 1 hour

Material Practiced:

Scales: B-Major: 2-Octave Scale & Contrary Motion

Time Spent: 30 Minutes

Hanon: Review of Exercises 2&3

Time Spent: 15 Minutes

Pieces: Bach – Polonaise & Minuet

Time Spent: 15 Minutes

Comments: Hello everybody, today I practiced after taking yesterday off. I started with a cold opening of the Bach Polonaise. Everything went fine until I reached the last phrase, until I made a flub. I corrected it and it took me about 3 tries to play the piece through without any mistakes. I then went on to the scales and did the same routine as last time, except I was able to play the octave motion a little faster, and I mastered the contrary motion at 60 BPM, so next time I’ll try it at 80 BPM. I don’t really agree with Chang’s claim that the B-major scale is easier to play than the C-major scale – personally, I think while the B-major is a lot easier to play than it seems on paper, the black keys are still more slippery than the white ones so it’s harder to be accurate. After finishing up the scales I played about 15 minutes of Hanon, and then took a five minute break. Afterwards, I did some more repetitions of the Polonaise to reinforce my memory, and then I started to review the 2nd Minuet. I played slowly and made a lot of mistakes at first, but after a try or two I was able to play the first half of the piece at a reasonable tempo without mistakes, though I thought my articulation could use some work. Next time I’ll start on the second half of the piece to finish my review.

As for my hands, they’re ok, but my right index finger felt a bit weak today. It’s not nearly as bad as that weird feeling I felt back in the winter, but as a precation I don’t want to push it. So I may or may not play tomorrow, I’ll decide in the afternoon after watching the condition of that finger.

Posted in: Logs

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