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Great leg workout; Bike to shop for warranty work.

Tuesday, August 30, 2011 by  
Filed under Daily Blog


I had a terrific leg workout yesterday afternoon! In fact, it was one of the best leg workouts I’ve had since my cut ended more than 20 weeks ago. I returned to the brutal and intense 320-rep leg workout that played a central role in my cut to 6.9% body fat earlier this year:

4×20 Leg extensions
4×20 Lying leg curls
4×20 Bulgarian Split Squats
4×20 1-Leg DB calf extensions

Strict 1 minute rest between sets, 2 minutes rest between exercise.

I think all the biking I’ve been doing has improved my overall leg conditioning quite a bit, and my muscle endurance is noticeably improved when doing lots of volume.

The top water bottle boss under the downtube is spinning in the frame.

The top water bottle boss under the downtube is spinning in the frame.

My legs are feeling a little burnt this morning, and so I’ve decided to do something I’ve been putting off for a few weeks. I need to take my bike to the shop for a warranty repair, but I’ve been putting it off because the shop will need to keep the bike for a couple of days. The problem is with the top water bottle boss (just below the “8” in the picture) on the underside of the down tube: the rivet is spinning freely in the frame. While I never carry a water bottle (I always use my CamelBak HAWG for water), I would like to attach my frame-mounted hand pump here. Right now I have the pump mounted to the top of the downtube, but I would prefer it to be underneath. Thankfully my bike shop claims that they can put in a new rivet without needing to scrap the whole frame.

Last night I finished some work I’ve been doing on my old Trek 4300 hardtail (new chain, new shifters, new brake levers and a complete set of new cables and housings) and it’s running real smooth. I’ve considered selling the 4300, but I really like having it around as a backup ride. It’s also a good feeling knowing I can continue to learn bike repair skills on the 4300 (if I get stuck on a problem, I’m not out of action.)

I’d better get this bike down to the shop so I can get to work. Looks like another busy day…

John Stone Fitness Comments

4 Responses to “Great leg workout; Bike to shop for warranty work.”

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