8.48 wonderful miles

I just finished a 13.416km cycle that lasted about 0hh:41mm:15ss !

Another incredibly beautiful day for a bicycle ride. I had a route in mind before I went out. I have done it as a part of a longer ride, but never by itself before I suspected it would be in the range of 6-8 miles, my target distance. It worked out well at 8.48 miles.

My X3 workout for the day is finished. I upped the resistance on almost everything and tried to actually reach fatigue on most moves. I think I will attempt a variety of tactics through the week - sometimes more resistance/less reps and sometimes less resistance/more reps, sometimes static hold at the beginning, and sometimes 5 second holds at the upper range.
I also attempted a set of “forced reps” with the bicep curls. This is accomplished by using a resistance I am unable to curl, getting in the squat position to get the band in the upper end of a curl, standing and then slowly releasing the band back down. I did this five times with the dark gray band (about 160 lbs resistance at the upper range).
My elite band arrived yesterday. I am way out of its league. I tried to do on chest press to see if I could. Frankly, it is so tight around my chest that, once I got it in position I couldn’t move the band enough even to get my hands behind it. That will be a work to shoot for!

X3
Week 18 Workout 2
-Dead Lift 11x240 (dk Gry) 5x300 (blk)
10x300 (Blk ) stiff leg, upper range
-Chest Row 20x160 (lt gry)
-Chest Row 6x160 (lt gry) supinated to fatigue
-Bicep Curls 5x120 (dr gry) forced reps
-Bicep curls 15x80 (lt gry ) to fatigue
-Heel Raises 10x240 (dr gry) 5 second holds
-pull apart 10x80 (lt gry)
-shoulder shrugs 6x160 (lt gry) to fatigue

My "Daily Visit with God" Journal/Devotional tool is online on Amazon.
Check it out at, https://www.amazon.com/dp/1723870420?ref_=pe_870760_150889320
This is a journaling book I created and published to help people who want to keep a record of their walk with God.

Hey! I created a new team on an app called Charity Miles. They have sponsors who pay 10 cents per mile for cycling and 25 cents per mile for walking or running to the charity you select. I selected Wounded Warrior Project. My team is @Christians_Care. We now have 21 members on our team and have donated over 6000 miles. I invite you to join me.

I give my YouTube vlogs the main title of "Fitness Over 60." It is my goal to build a community of like minded riders whose purpose is to get and stay active and fit into their senior years. At 60, I see myself as just entering those years. I am not as fit as I would like to be, but neither am I trying to become a superstar athlete. I am becoming more fit all the time with:
-Regular cycling,
-Elliptical exercises
-Frequent resistance training (#x3bar) and
-Ketogenic/Intermittent Fast eating
are the main elements to my fitness plan.

I’m getting cash back rebates from my online orders from BSP - Rewards Online Shopping Mall. I shop everything from Walmart to my local Tractor Supply Store. I have received more than $1325 back in my bank from online purchases I would have made these purchases anyway.
Check it out at http://www.bsp-rewards.com/M04VB.

Check out our church website at, http://www.puyallupbaptistchurch.com

Listen to sermons I have preached at https://www.youtube.com/user/marvinmckenzie01

Check out the books I have written at my author spotlight on Lulu.com:
http://www.lulu.com/spotlight/marvinmckenzie

My author Page for Kindle/Amazon
http://www.amazon.com/author/marvinmckenzie

Notice: I do not endorse or agree with everything I hear on the podcasts I make reference to.
Check out some detailed info at my EXHAUST page
Join me in testing out EXHAUST!