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Got my new tires on and took it for a spin and now my upper thigh feels strained lol just working out and doing walks til it's better.

9 mile ride today on my mountain bike

After the first 2 miles my seat came loose so I had to treck it back and managed to tighten the seat up.  It rained a lot so figured the mountain bike was a good choice.

Tomorrow will be better so I'll get the road bike out snd I have a 10ish mile or so route planned.

Easy day, ran 2.5 miles.

Tomorrow will just be a long walk.  I have to get an adapter or new pump for my new bike but hopefully I can ride it tomorrow.

Well getting back to this hopefully.

Last year I did some 5ks to have something to train for, went from 283 to 239 at my lowest.   I didn't have any goals this year so just maintaining around 248ish.

I want to start training for something again and I'm picking the triathlon that I never did.  It won't be a sprint one though, the goal is a Olympia level or half(I'll do a sprint one to prepare ahead of time) 

Training started today, just the run though.  My gym with the pool will be closed for a bit for a deep clean they do once a year so when that opens back up I'll start the swim snd I have to buy a road bike.

Run today: run 1 lap, walk 110m x 45 minutes.
Felt eh, threw my back out twice the last few weeks but my running laps I kept it at around a 9 min pace and ended with 3.9 miles.

Today at work I'll do my normal body building stuff.

I won't be headlining or bb heavy squats really.  I think my lower back is cooked for now so legs will just be leg extensions, curls and leg press.

To make it easier to track this will just be for my triathlon stuff.

Weight: 257.4

Hit a plateu for a bit at 260 so I'll see how the rest of the week goes.

I increased cardio and lowered my calories to 2700 and it seems like it worked.

Pretty much for everything it's 3 exercises 3 to 4 hard working sets

Yesterday I did chest and back
Incline Smith machine bench: 225x4x10 to 12
Cable press super set with flyes: 4 sets of 12 to 15
Push ups at different heights on the Smith machine( start high go to the floor and work your way back up)
Lat pull-down and low cable row: 4 sets each of 10
Modified seal db row 4 sets of 10, think I went to 50s

In the morning I ran for an hour and biked for 20 mins


Today I tried to run but my calves are sore so I ran for 20 mins now I'm walking the rest of the hour, I'll hop on the bike and stretch.

264(more water in me)

Ez bar curl: idk it has 2 10s on each side
2x15 slow reps
Added a 5
2x10 slow reps
Drop set down

Db curls: 3x10 35 and 40s
Db reverse grip curls: 2x10
Cable curls: 3x10

Tricep rope pushdowns superset with vbar: 4x10 to 15
Tricep overhead extensions(cable) 3x10
Db overhead extensions: used 55 and 65sx6 to10

Run: 30 minutes, 5 on 2 off

Stretched.

Meal today

1 cup egg whites
Half cup blueberries
10 slices of cucumber


Rice and ground turkey: 11oz
2 protein shakes with 2 scoops each
Peanut butter: half cup to get my fats in.

I'm still down on fats so idk I might have to do another half cup or do a quarter and call it good enough.

Btw I'm using the carbon app by Layne Norton and so that puts me around
3100 calories
225 protein
139 carbs
183 fats

I don't hit them every day but I like a buffer.

So I pretty much hit my macros spot on, I'm sure it's not exact but close enough

Calories: 2614
Protein: 191
Carbs: 136
Fats: 151

Supposed to be 3103, 225, 139, 183

I'm assuming I'm higher since I can't find the exact foods n what not.and I can just do a protein shake with milk when I get home to hit it.