Wl - Squatting, Mostly - Jun 27

Squats x8's
Overhead @ bar/65/95
Back Squats @ 135/185///

3 Rounds:
Squat x8 @ 185#
Prone curl x10 @110

20 mins total, 220/15.

Ca Circuit - Jun 25

4 rounds (still nothing overhead) with one min RI:
Bar dip x11 - 40# assist
Horz pulls x10
hyperflexions x10
10 mins.

5x10 Cable rows @ 100# with one min RI
10 mins.

15 mins of stretching - achilles are still tight. It's weerd, I know.

35 mins total.

Easy Bike n Ca Circuit - Jun 22

MTB to the Train grade to run repeats there. Achilles were too sore to stride though. Ended up just making a hyacinth run for the pond out of it.
15 mins.

PM: (still nothing overhead)
Bench press @185# x8
Bar dip @ 55# assist x10
Horz pulls x10
15 mins.

30 mins total today.

S Run - Jun 20

Tenth on, tenth off to the Train grade, with two hill repeats there. Pretty darn hot for the run today.

35 mins.

Squat Day - June 19

Not for weight day. Just getting in and getting restarted. Testing the shoulder under the bar.

Squats x8's
@ bar/95/135/185/235
10 mins.

Circuit in .30 on 1.15
Squat x8 @ 185#
A-frame x12 @ 4
Seated calf x12 @60
Prone curl x12 @110
15 mins.

26 mins total, 219/13.

S run - June 18

Tenth on, tenth off to the Train grade, with one hill repeat there. Felt weak and woozy with the heat - but the shoulder behaved.

S run - June 13

To Yokuts, tenth on, tenth off. Was up for neutral pulls there, but I couldn't do one with the shoulder. Off to see the PT today.
One long block with Maylow to end it.s
2.8 mi, 35 mins.

S Run, redux - June 11

Trying to shake off this bad shoulder. Can't press at all.

6 sets of max rep ring rows,
one round of front squats,
then onto the road.

Same run as yesterday, with LBH. Tenth on, tenth off, alternating the off walks forward and backward.
2.5 mi, 25 mins.

Easy Run - June 10

Tenth on, tenth off to the train grade and back.
2.5 mi, 25 mins.

RyePA

With a reddish-golden hue and a good balance of firm body and lingering bitterness, this brew is a showcase of both hops and grain. The fruity/floral notes of Palisade hops are a perfect complement to the spicy flavor of rye malt.

Steep:
.5 lbs. Oats
.5 lbs. Briess Caramel 80

9.15 lbs Rye malt extract (70% two-row, 20% rye, 10% caramel 40)

Hops
17.6% alpha, 5.4% beta Summit pellets 1 oz. (60 mins)
7.8% alpha, 7.43% beta Palisade pellets 1 oz and 1 oz (15 and 0 mins)
8.9 alpha, 6 beta 1 oz Cascade leaf (.5 @ 30 mins, .5 @ 0 mins)

Started the water in the evening in anticipation of the UPS truck coming with the ingredients - just couldn't wait to get this goin. Beefed up the recipe with the oats (as an afterthought) and the Cascade (just because). Also, I messed up and was supposed to add only half the second Palisade at 0 mins, and dry hop with the second half oz, but I just put it all in. I'll either neglect to dry hop, or just get more.

Not much head space. Pitched Safale 05. Again, I don't have an OG reading, dropped and broke my hydrometer, and didn't remember to order a refractometer with this kit. It's nice to know the OG/FG, but it kinda doesn't matter, yah?

Cheered on by the end of a Sequoia Big Horn Red IPA growler and Hop Ottin's.

Day 5: Stopped the tailed off fermentation.

Day 7: Racked out and back off the yeast and hop dust.

1 Month: Taste test says it's still tight. A few more weeks of conditioning, at least.

Pulls - June 2

Just resetting the right shoulder, which has a pretty bad stinger goin' on. Sometimes, it's debilitating.

4x max reps pulls, no timer.

Spin - June 1

Spin class with Dew - 1 hour

3x 10-12
Hamsting curl @ 110

3x 10-12
A-frame @ 5
seated calf @45/55

70 mins total, PE: 9.