43 today – but feeling as strong as ever!
Today’s training was a great birthday gift to myself – celebrating 43 years young and still feeling like I’m in my 20s!
Morning session – Leg day workout:
10 min warm-up bike
Seated leg extension – 6 sets (20, 15, 12, 10, 8, 6 reps)
Incline leg press – 5 sets (20, 15, 12, 10, 8 reps)
Stiff-leg deadlifts with dumbbells – 5 sets (15, 12, 10, 10, 8 reps)
Lying leg curl – 6 sets (20, 15, 12, 10, 8, 6 reps)
Standing calf raises (Smith machine) – 4 sets (20, 15, 15, 15 reps)
Afternoon session – MTB ride:
- Distance: ~15 km
- Total time: 56 min
- Average speed: 16.1 km/h
- Elevation gain: 232 m
- Average HR: 119 bpm
- Max HR: 139 bpm
- Calories burned: 525 kcal
- Average power: 132 W (NP: 165 W)
- Max power: 680 W
Feeling:
Plenty of energy, great recovery between sets, and legs felt strong both in the gym and on the bike. Couldn’t ask for a better way to spend my birthday – health, strength, and the motivation to keep pushing forward!
