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.

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…