Hinge - July 30

AM
6 rounds in .30 on 1.15
KtE x10
Deadlift x10 @ 100//170///

4 rounds in .30 on 1.30
KB swings @ 1.5 pood x12/13/14/15

7 + 2 hours, 030-0730. 22 mins total, PE: 7.

MBike - July 29

Noon, like a Foo
Bike to the Shaws' via Comanche, 98 degrees hot with the panniers on.
65 mins, 16.5 mi.

PM
Simple stretching while watching the homogenized NBC coverage of the gymnastics and swimming at the London Olympics.

8 hours, 2330-0730. PE: 8.

Ca + Stairs - July 28

AM
6 rounds in .30 on 1.15
Chins (4's)
Bent over rows @ 95 x10

6 rounds x10's
Ring dips
Ring rows
24 mins.

PM
Stairmaster @ 3, 53 mins. HR 110. See if I can't add a level each time I do the tumbling-spectator thing.

7 hours, 2330-0630. 77 mins total, PE: 7.

M Bike - July 27

AM
Round Mt Clockwise solo on the Dinosaur. The most discomfort I experienced on the ride was in my impinged shoulders. Legs don't have much endurance or wattage in them. Gonna have to train that up.
38 miles.

7 hours, 2330-0630. 168 mins total, PE: 9.

Hinge - July 26

AM
6 and 6 rounds, in .30 on 1.15
KB swings x13 @ 1.5 pood
Squat cleans @95 x4ish

PM
Light Stretching after a review of the Redford version of Gatsby, and a realization that Coppola really dicked up a perfect story by adding unnecessary dialog and character glimpses.

7 hours, 0200-0900. 12 mins total, PE: 8. 224/12.

Goblet Squats - July 24

AM
6 rounds, in .40 on 1.15
x13 @10/20/30/40/50//

PM
Hoof it around Disneyland.

Ca Hypertrophy n' Recovery - July 23

AM
Couplets with 1 min RI:
Bench x10 @ 135/185/205/x7 @ 205
Underbar Horz pulls x10

then 3 rounds:
Bench x7 @185//
Underbar Horz pulls
30 sec RI
Assisted dips x10 @ +55
Assisted neutral pulls x10 @+55
1 min RI

...and one more couplet of the dips/pulls FGM.

PM
Drive to Disneyland.

7 hours, 2330-0630. 22 mins total, PE: 8. 226/13.

Bike - July 22

AM
Easy TT-type ride out to Darrel's and back, 20 mins each way on the Dinosaur.

PM
Some muscle sleep with Kdawg and then beers with Walker. Training starts next month! heh.

7.5 hours, 2330-0700. 40 mins total, PE: 8.

AR - July 21

Just the way the day worked out. Going into a two-a-day schedule for August, easing into the notion, and the logging, right now.

AM
Easy biking with the Kdawg to John's and Farmer's Market, and the pet store. I didn't miss a training ride one bit.

PM
6x10 Overhead squat @ 45/65/75/85/95//
Nice and deep. These felt great.

9 - 2 hours, 000-0900. 12 mins total, PE: 6.

Hypertrophycircuit - July 20

5 rounds in .30 on 1.15:
1.5 pood KB swings x13
Ring dips x7-10
Power clean @ 100# x10
Ring row x10-7

7.5 hours, 2330-0700. 25 mins total, PE: 8.

Off - July 19

Taking a day to visit the fish hatchery and Kern River Brewing with Dew.

Easy AR of stretching and 3x max reps front lateral raises @ 45.

Cl + Stairs - July 18

AM
Overhead Squat and warm up
10x bar/65/75
8 mins.

Cl cycles
Squat 6x10 @ 185
Extensions x11 @ 145/160/175
Hamstring curl x10 @125
Because ppl were working in on the knee machines, these got shuffled around.
14 mins.

PM
Stairmaster @ level 2, 47 mins.

8 hours, 2330-0730. 69 mins total, PE: 7. 220/14.

Ca - July 17

Bench warmup x10 on the two minutes: 135/185/195
6 mins.

4 rounds in .30 on 1.15
Bench Press @ 195#//185, x8//5
Assisted Bar Dips @ 55# x10s
Bent over Rows @ 135# x10s
Assisted neutral grip Pulls @ +55# x10/8
20 mins.

Testing the shoulder today. No pain in the overhead pulls or dips. Right shoulder felt loose in the
bench, but that might just be psychosomatic. Who's to say? Not me. I can't judge these things for myself.
I did notice that I was getting a little gassed - during a hypertrophy circuit. Unacceptable.

8 hours, 2330-0730. 26 mins total, PE: 8. 222/15.

Fire Road Geo MTB - July 14

Checking on Catalina Stables cache (muggled) and a couple others (DNFs) on a spitting mist morning on the island.
6.8 miles, 53 mins.

M Bike - July 10

Ada/Chimes tower figure 8 on the MTB. Really in a world of hurt on the climbs in granny gear ... took a blow on the stage road before topping out.
6 miles, 46 mins.

Ca - Jul 7

AM
7 rounds of max rep ring dips
in .30 on 1.15

222/12.

Bike - Jul 6

Today, I'm a commuter. Getting the parts for the AC unit on the specialized.
30 mins.

S Run - Jul 5

Tenths on/off to the train grade - three repeats there.
13 to, 11 repeats, 15 back. 39 mins.

This did some damage to my left achilles, right at the heel insertion. Limping for three days.

20 tabata rounds on the bag upon the return.
10 mins.

41 mins total, 226/11.

Wahteves - Jul 3

AM
Walk, 20 mins.

PM
6 x10 Power cleans @100
7 mins.
It's 100 degrees outside, and I missed the sweet spot for doing something good at the air conditioned gym today due to poor planning. FML.

Wl - Squats, Yeah - Jul 2

Cycling the rounds, lost count, pretty much. This one wasn't science, it was art. The medium was squats.
...in .30 on 1.15 throughout:

4x
Overhead Squat x10 @bar/65/75//
Hamstring x11 @ 110
9 mins.

5x
Back Squat x8 @185/ x10 @165////
Extensions x10 @ 145
12 mins.

21 mins total, 219/14.

Ca Circuit - Jul 1

AM
5x max reps SDHP @ 100#
in .30 on 1.15
6 mins total.

BTW, not a good move on the right shoulder. It's not ready for this yet.

PM
5 rounds in .30 on 1.15
Bench x 10-7 @ 135#/185///
Bar dips x10 @70 assist/50/40/25/
Horz pulls x10
18 mins.

4 x15 A-frame @ 2/3/4//
5 mins.
Testing the achilles.

30 mins total, 219/14.