Training Log Archive: RASPUTINIn the 30 days ending Sep 30, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||
Tuesday Sep 30, 2014 #
Note
slept:8.0 weight:206.8lbs
Strength Training 45:00 [3]
garage
wup air, goblet,
45-95-115x10 135, 155x5.
BACK SQUAT
5-5-5-5-5
185-195-205-210-205
210 was slower. others fine.
progress.
patience
should be back to usual plateau before end of month, and still on track for lifetime best lifts by end of the year if I want it.
It will be a nice way to start my 40th year on the planet. lifetime best strength, healthy, happy with great things on tap.
wup air, goblet,
45-95-115x10 135, 155x5.
BACK SQUAT
5-5-5-5-5
185-195-205-210-205
210 was slower. others fine.
progress.
patience
should be back to usual plateau before end of month, and still on track for lifetime best lifts by end of the year if I want it.
It will be a nice way to start my 40th year on the planet. lifetime best strength, healthy, happy with great things on tap.
Mobility 15:00 [3]
stretch
roll
roll
Monday Sep 29, 2014 #
Note
slept:8.0 weight:204.5lbs
walking up stairs without left knee pain.
that's new. stoked
rest day. feeling great.
that's new. stoked
rest day. feeling great.
Sunday Sep 28, 2014 #
Note
slept:10.5 weight:204.5lbs
cyclists getting hit and killed constantly these days is not just a socal thing or usa thing.
https://m.facebook.com/story.php?story_fbid=821522...
https://m.facebook.com/story.php?story_fbid=821522...
Strength Training 1:45:00 [3]
calbasas tennis swim
club
warmup situps pushups dislocates stretch
hops up stairs
incline dumbbell bench press: 30-40-50-50-55 x10
db c's: 25-27.5-30-35-35 x10 (superset, no rest)
forearms still weak/sore/burning from Thurs workout
Flat barbell bench press: 95-135x10, 155-175-185x5, 135x12
suoer weak after hypertrophy sets.
barbell c's: 50-60-70-60x10
bent over rows 60-70-80-85-90
dumbbell snatches: 10 each side, no rest: 30-35-40--
(smoker!!!!!!)
calf raise high rep 20s:
lat pull down chins
500m row TT
club
warmup situps pushups dislocates stretch
hops up stairs
incline dumbbell bench press: 30-40-50-50-55 x10
db c's: 25-27.5-30-35-35 x10 (superset, no rest)
forearms still weak/sore/burning from Thurs workout
Flat barbell bench press: 95-135x10, 155-175-185x5, 135x12
suoer weak after hypertrophy sets.
barbell c's: 50-60-70-60x10
bent over rows 60-70-80-85-90
dumbbell snatches: 10 each side, no rest: 30-35-40--
(smoker!!!!!!)
calf raise high rep 20s:
lat pull down chins
500m row TT
Mobility 15:00 [3]
rumble roller
hammys
low back
legs
hammys
low back
legs
Saturday Sep 27, 2014 #
Note
slept:9.0 weight:206lbs
calves still very sore from last sunday!!!
walking is ok, finally, but very sore to the touch and very tight.
walking is ok, finally, but very sore to the touch and very tight.
12 PM
Strength Training 1:00:00 [5]
garage
deadlift
wup jrope, air squat, sdhp, KBS, stretch, light DL, normal and Sumo
DL Warmup: 95-135-155x 10; 185-225x5
main:
5x5:
245-265-275-295-305x5
short rest then
315x1 easy
325x1 slower so stopped there. felt fine, just cautious this mo.
few power cleans at 95, 135-135-135 throughout.
wrist is FINE! at least with light weight. huge breakthrough.
maybe broke up scar tissue or something. first time able to power clean without wrist pain since before first bad hand/wrist injury may 2013.
deadlift
wup jrope, air squat, sdhp, KBS, stretch, light DL, normal and Sumo
DL Warmup: 95-135-155x 10; 185-225x5
main:
5x5:
245-265-275-295-305x5
short rest then
315x1 easy
325x1 slower so stopped there. felt fine, just cautious this mo.
few power cleans at 95, 135-135-135 throughout.
wrist is FINE! at least with light weight. huge breakthrough.
maybe broke up scar tissue or something. first time able to power clean without wrist pain since before first bad hand/wrist injury may 2013.
Friday Sep 26, 2014 #
Note
slept:8.0 weight:204.5lbs
deep sleep. needed way more.
Thursday Sep 25, 2014 #
Note
slept:6.5 weight:202.4lbs
home by 10:45 after dodger game. Uber'd from Silverlake
calves still super sore from sunday
low back tight, legs dead tight and sore
L kne
super motivated to train tonight.
calves still super sore from sunday
low back tight, legs dead tight and sore
L kne
super motivated to train tonight.
Strength Training 1:00:00 [3]
pullups 10-10-10-10-10...
Yates rows
wup 45x15
5x10: 95-115-135-135-135
dbell press
wup: bbell x10
5x10: 25-30-35-30-30
barbell firearm curl 45x30-65x20-75x12-75x12-85x
Power snatch + hang clean 1x each per set (pressed out 85)
barbell Press: same x 10 each 45-65-75-75-85
progress
Yates rows
wup 45x15
5x10: 95-115-135-135-135
dbell press
wup: bbell x10
5x10: 25-30-35-30-30
barbell firearm curl 45x30-65x20-75x12-75x12-85x
Power snatch + hang clean 1x each per set (pressed out 85)
barbell Press: same x 10 each 45-65-75-75-85
progress
Wednesday Sep 24, 2014 #
Note
slept:8.0 weight:203.2lbs
calves STILL destroyed.
Rest Day.
Going to the DODGERS game with Neil and the gang. DOYERS!
Magic number is 1 and Kershaw is on the mound. Can't beat that!
DOYERS!
Rest Day.
Going to the DODGERS game with Neil and the gang. DOYERS!
Magic number is 1 and Kershaw is on the mound. Can't beat that!
DOYERS!
Tuesday Sep 23, 2014 #
Note
slept:8.25 weight:204.5lbs
calves trashed
abs sore
back sore
abs sore
back sore
Strength Training 1:30:00 [5]
garage. 90*
back squat
wup 45-95-115x10 a2g; 135-155x5
main
5-5-5-5-5 (just post parallel, video)
175-185-195-205-205
progress
video'd to check depth and speed out of the hole
funny how i felt much slower than video showed.
iPhone 6 Plus FTW
tri-set with:
dumbbell bench press: sets of 15 super light, fast
25-35-35-40-40-40
dumbbell bicep curls for the girls
25-30-35-40-40-40
barbell bench: 135-155-165-175 x10
135 x 20 last rep slow neg
Shoulder ok
progress
side bends w 53lb kb 10-10-10
hv goblet squat 10
back squat
wup 45-95-115x10 a2g; 135-155x5
main
5-5-5-5-5 (just post parallel, video)
175-185-195-205-205
progress
video'd to check depth and speed out of the hole
funny how i felt much slower than video showed.
iPhone 6 Plus FTW
tri-set with:
dumbbell bench press: sets of 15 super light, fast
25-35-35-40-40-40
dumbbell bicep curls for the girls
25-30-35-40-40-40
barbell bench: 135-155-165-175 x10
135 x 20 last rep slow neg
Shoulder ok
progress
side bends w 53lb kb 10-10-10
hv goblet squat 10
C • LOL 4
Monday Sep 22, 2014 #
Note
slept:7.5 weight:202lbs
solid, deep sleep. body feels good this am. shoulders etc. happy.
Mobility 30:00 [3]
Massage, ...
quote of the day from massage therapist after working on my R shoulder : ,,,"you have metal in your shoulder, yes?"
laser and infra red on R shoulder
foam roller
rumble roller
quote of the day from massage therapist after working on my R shoulder : ,,,"you have metal in your shoulder, yes?"
laser and infra red on R shoulder
foam roller
rumble roller
Sunday Sep 21, 2014 #
Note
slept:8.5 weight:200.5lbs
Rowing (erg) 5:00 [3]
warmup and TT
easy row then building to hard.
damper 6. pm3
1:39
started 1:50, dropped down to low 1:30s, then seat felt loose.
felt like i could go sub 1:30 with damoer 8-10 and better seat.
easy row then building to hard.
damper 6. pm3
1:39
started 1:50, dropped down to low 1:30s, then seat felt loose.
felt like i could go sub 1:30 with damoer 8-10 and better seat.
Hike 10:00 [3]
tready 15% 3.1mph
felt easier
watching Seahawks win in OT!!!! wow
felt easier
watching Seahawks win in OT!!!! wow
Strength Training 1:00:00 [5]
calbasas swim tennis
hike/row warmup
single arm Dumbbell bent over row,
incline dumbbell bench press
35-45-50-50-55-50 x10
r shoulder came out/loose a couple times during warmup, but felt fine and stayed in rest of workout.
lat pull down
6 sets increasing weight each time. x 10
dbell shrug
66-75-85-85-75-65 x10
tri press down ropes
5x10
barbell shoulder press 45-65-75-45 x10
shoulders were already worked!
calf raise machine 4 sets 10-20
ran into former college rower, from st petersburg russia. got some good advice.
need to maintain the 3-1 or even 4-1 pull/press ratio for shoulder health
hike/row warmup
single arm Dumbbell bent over row,
incline dumbbell bench press
35-45-50-50-55-50 x10
r shoulder came out/loose a couple times during warmup, but felt fine and stayed in rest of workout.
lat pull down
6 sets increasing weight each time. x 10
dbell shrug
66-75-85-85-75-65 x10
tri press down ropes
5x10
barbell shoulder press 45-65-75-45 x10
shoulders were already worked!
calf raise machine 4 sets 10-20
ran into former college rower, from st petersburg russia. got some good advice.
need to maintain the 3-1 or even 4-1 pull/press ratio for shoulder health
C • advice? 11
Saturday Sep 20, 2014 #
Note
slept:9.25 weight:200.3lbs
late night in DTLA. slept 12-9:15
Running 45:00 [5] +500ft
walk 15
sprint
wup on baseball field
main 5x steep hill (:30) failure at top each time
jello legs! lungs burning. something about this wall climb...
walk 15 home
sprint
wup on baseball field
main 5x steep hill (:30) failure at top each time
jello legs! lungs burning. something about this wall climb...
walk 15 home
Friday Sep 19, 2014 #
Note
slept:8.5 weight:201.6lbs
feeling fresh, not sore this a.m... progress.
slept in til 6:40. luxurious.
DTLA dinner and LA Opera tonight, La Traviata.
Rest day.
slept in til 6:40. luxurious.
DTLA dinner and LA Opera tonight, La Traviata.
Rest day.
Thursday Sep 18, 2014 #
Note
slept:8.5 weight:201.8lbs
sleeping this summer has been pretty poor. too hot. AC makes too much noise for Mrs, so we turn it off and bake all night. You don't get used to it or adapt, you just get sub-optimal sleep. looking fwd to next Portland trip to escape heat.
Strength Training 1:30:00 [3]
garage
cooler! under 90. feels cool.
just volume day
barbell back squat
wup: air etc. 45-95-115 x10
main 5 sets of 10: 135
barbell BP
wup: pushups, dbells
bbell: 45-95-115x10
main: 5 sets of 10: 95-125-135-145-155.
short rest. shoulder fine. staying light w all BP.
dbell bc between all squat sets x 10-12
25-30-35-45-35-35-35
hammer dbell c's btwn bench sets: 25-30-30-35-35
finisjed w 3x35 barbell wrist curls seated off knees
cooler! under 90. feels cool.
just volume day
barbell back squat
wup: air etc. 45-95-115 x10
main 5 sets of 10: 135
barbell BP
wup: pushups, dbells
bbell: 45-95-115x10
main: 5 sets of 10: 95-125-135-145-155.
short rest. shoulder fine. staying light w all BP.
dbell bc between all squat sets x 10-12
25-30-35-45-35-35-35
hammer dbell c's btwn bench sets: 25-30-30-35-35
finisjed w 3x35 barbell wrist curls seated off knees
Wednesday Sep 17, 2014 #
Note
slept:8.0 weight:201.8lbs
had to drive to westwood and tarzana after work,
got home after 8. rest day.
got home after 8. rest day.
Tuesday Sep 16, 2014 #
Note
slept:8.0 weight:201.5lbs
Strength Training 1:00:00 [3]
garage
105 degrees
wup air squat, jump squat, dbell thrusters 25-30, etx
complex: DL, Power clean, jerk, good morning-yates row. 45-95-115-135lbs barbell
Deadlift wup: 185x10,
dbell Sh press: 25s x10,
dbell BC: 25-30x10
Barbell Deadlift: 225x5, 245x5, 265x5, 275x5
Dbell Shoulder press: 30-35-40-40-40x10
dbell BC: 30-35-35-35x10
finished w 3 powerclean singles at 135 just footwork
1x10 yates row 135.
notable: pain in L forearm at elbow from lasr 3 yrs is gone. Wrist also felt better...Even cleaning!! HUGE.
work on hammy/Lb flexibility
i could do more weight on DL, but i was rounding to much. not extreme, but trying to stay strict.
Creatine day 2. I have been off creatine since just after wrist fracture. so. zero creatine since ~march.
105 degrees
wup air squat, jump squat, dbell thrusters 25-30, etx
complex: DL, Power clean, jerk, good morning-yates row. 45-95-115-135lbs barbell
Deadlift wup: 185x10,
dbell Sh press: 25s x10,
dbell BC: 25-30x10
Barbell Deadlift: 225x5, 245x5, 265x5, 275x5
Dbell Shoulder press: 30-35-40-40-40x10
dbell BC: 30-35-35-35x10
finished w 3 powerclean singles at 135 just footwork
1x10 yates row 135.
notable: pain in L forearm at elbow from lasr 3 yrs is gone. Wrist also felt better...Even cleaning!! HUGE.
work on hammy/Lb flexibility
i could do more weight on DL, but i was rounding to much. not extreme, but trying to stay strict.
Creatine day 2. I have been off creatine since just after wrist fracture. so. zero creatine since ~march.
Monday Sep 15, 2014 #
Note
slept:7.5 weight:203.6lbs
up earlier, alla catching flight, helped get her out the door.
gotta keep the habit of getting up earlier. morning workouts. better start to the day.
kohn in town from italy. narrow window to hang. drove down to venice after work for dinner on abbot kinney. barely made it home in the LEAF! Had 6 miles left on battery. Good to catch up!
gotta keep the habit of getting up earlier. morning workouts. better start to the day.
kohn in town from italy. narrow window to hang. drove down to venice after work for dinner on abbot kinney. barely made it home in the LEAF! Had 6 miles left on battery. Good to catch up!
Sunday Sep 14, 2014 #
Note
slept:8.0 weight:201lbs
Mobility 30:00 [3]
Strength Training 1:00:00 [3]
santa monica beach w cousin kevin bar
rings
pullups 20-10-8-4-4-8-10-4??
rope climbs
slackline
etc
then bodysurfing and beers/bison burgers/football
awesome
rings
pullups 20-10-8-4-4-8-10-4??
rope climbs
slackline
etc
then bodysurfing and beers/bison burgers/football
awesome
Saturday Sep 13, 2014 #
Strength Training 2:00:00 [3]
shoes: Brooks Ghost 7
garage. 105 degrees. shade at least.
run block back to garage x 2 after moving cars out.
wup: air squat, goblet squat, wall squat, kb swings
Back squat/Dumbbell bench press superset
BS: 45-95-115-135 x10...
155x5, 175x5, 185x3, 195x2, 205x1
just enough. wake up, body!!
wore brooks with orthotics
DB bench: 25-35-6 sets of 40 x20 (all ss w squat sets)
***
Barbell bench press
135-155-175 x 10
185x5
135x20
wrist relapsed after GORUCK. needs laser.
Power Cleans (superset with barbell bench press)
40lb dbell x 10 each arm x 3 sets
too light
Pushups
between. elevated feet
farmer carries: 40lb dbells around block
run block back to garage x 2 after moving cars out.
wup: air squat, goblet squat, wall squat, kb swings
Back squat/Dumbbell bench press superset
BS: 45-95-115-135 x10...
155x5, 175x5, 185x3, 195x2, 205x1
just enough. wake up, body!!
wore brooks with orthotics
DB bench: 25-35-6 sets of 40 x20 (all ss w squat sets)
***
Barbell bench press
135-155-175 x 10
185x5
135x20
wrist relapsed after GORUCK. needs laser.
Power Cleans (superset with barbell bench press)
40lb dbell x 10 each arm x 3 sets
too light
Pushups
between. elevated feet
farmer carries: 40lb dbells around block
Friday Sep 12, 2014 #
Note
slept:6.5 weight:199lbs
stayed up til 12:15
iPhone 6 Plus, 64GB
iPhone 6 Plus, 64GB
Thursday Sep 11, 2014 #
Note
slept:8.5 weight:199lbs
ZERO soreness or tightness today. I'm sure tomorrow will be a different story. Going to do some extra rolling and lax ball action tonight preventively and for maintenance. Need to stick with the regular mobility work so I can move better.
Update 3pm: getting tight and sore. HAHAHAHAHAHA MWOOOHAHAHAH!
Update 3pm: getting tight and sore. HAHAHAHAHAHA MWOOOHAHAHAH!
Strength Training 1:00:00 [3]
jungle gym
Pullups
10 sets of 12 dead hang.
12-12-12-12-12-12-12-12-12-12
** PR
Guess I'm ready to bump up reps. Weighted chins are long overdue this year. Time to stop being so lazy.
plus extra
Pullups
10 sets of 12 dead hang.
12-12-12-12-12-12-12-12-12-12
** PR
Guess I'm ready to bump up reps. Weighted chins are long overdue this year. Time to stop being so lazy.
plus extra
C • yup 1
Wednesday Sep 10, 2014 #
Note
slept:8.5 weight:197.8lbs
Still kind of sore. wow!
officially switching to Autumn-Winter Mode
officially switching to Autumn-Winter Mode
Strength Training 1:15:00 [5]
garage
Warmup jog around block. felt PF on R!?!
air squat, lunges, GMs w 45lb bar, DL 45
Sh press dbell 25sx 10, 10, 10
Barbell x10
Deadlift
Warmup: 135-185x10, 225x5
255x5, 255x5, 275x5, 275x5, 275x5
...
DB sh press (ss w DLs)
25-25-35-35-35x10
Bbell sh Press
power clean and hang clean to start each set
45-65-65-75-75
1/4 gallon raw whole milk right after
Warmup jog around block. felt PF on R!?!
air squat, lunges, GMs w 45lb bar, DL 45
Sh press dbell 25sx 10, 10, 10
Barbell x10
Deadlift
Warmup: 135-185x10, 225x5
255x5, 255x5, 275x5, 275x5, 275x5
...
DB sh press (ss w DLs)
25-25-35-35-35x10
Bbell sh Press
power clean and hang clean to start each set
45-65-65-75-75
1/4 gallon raw whole milk right after
Tuesday Sep 9, 2014 #
Note
slept:8.0 weight:198lbs
legs and LB super sore and tight
Right ear still isn't right after GORUCK 10 days ago.
Won't really clear, just crackles. No pain.
busy evening with car stuff and alla flying in to lax. rest day.
Right ear still isn't right after GORUCK 10 days ago.
Won't really clear, just crackles. No pain.
busy evening with car stuff and alla flying in to lax. rest day.
Monday Sep 8, 2014 #
Note
slept:7.5 weight:198lbs
mrs up early for flight to colorado. plus, pouring rain outside. wow! don't remember the last time it really rained. love it.
Mobility 30:00 [3]
laser on L achilles
Massage shoulders back Pc
Massage shoulders back Pc
Sunday Sep 7, 2014 #
Note
slept:9.0 weight:199lbs
awesome day in malibu w mrs., petter/luba. happy they are in town, if only for a year.
Strength Training 2:00:00 [3]
garage.
105 outside. Embracing it. " hot lifting"
feeling out body before ramping up strength starting this week. feeling recovered.
warmup
air squat wall squat goblet squat x 3
stretch
barbell back squat
warmup: 45-95x10, 115x5
5x5: 135-155-155-165-165.
135x
BC
barbell 10-10-10-10
dbell 25-25-25-25-35-35 x10
flat dumbbell bench press. way better for shoulders
25-35-40...
Barbell wrist curl. need to strengthen hamds and forearms. still not back to pre-Fx or pre-may 2013 hand injury.
45x....
calf raise holding kb
8 sets of 20
MACHO!
105 outside. Embracing it. " hot lifting"
feeling out body before ramping up strength starting this week. feeling recovered.
warmup
air squat wall squat goblet squat x 3
stretch
barbell back squat
warmup: 45-95x10, 115x5
5x5: 135-155-155-165-165.
135x
BC
barbell 10-10-10-10
dbell 25-25-25-25-35-35 x10
flat dumbbell bench press. way better for shoulders
25-35-40...
Barbell wrist curl. need to strengthen hamds and forearms. still not back to pre-Fx or pre-may 2013 hand injury.
45x....
calf raise holding kb
8 sets of 20
MACHO!
Saturday Sep 6, 2014 #
Note
slept:11.0 weight:198lbs
resting a lot.
day trip w alla just around LA.
feeling fresh.
day trip w alla just around LA.
feeling fresh.
Friday Sep 5, 2014 #
Note
slept:7.5 weight:197lbs
mrs. shooting in cleveland. didn't fall asleep til after 11. woke up at 4:45 wide awake, back to bed til 6:40. Got out of bed, and within three steps noticed something remarkable...zero L achill
es pain. none. Not even tight. And I have been slacking on stretching last couple weeks. barely any. Glorious.
es pain. none. Not even tight. And I have been slacking on stretching last couple weeks. barely any. Glorious.
Strength Training 1:00:00 [3]
condo complex jungle gym monkey bars
pullups
10-10-10-10-10. no problem.
Garage
Yates Rows,'barbell.
45x15,
95x10, 95x10, 115x10, 115x10, 135x10
95x10
db bc
5 sets of 25x10. no shoulder sensation.
pullups
10-10-10-10-10. no problem.
Garage
Yates Rows,'barbell.
45x15,
95x10, 95x10, 115x10, 115x10, 135x10
95x10
db bc
5 sets of 25x10. no shoulder sensation.
Thursday Sep 4, 2014 #
Note
slept:8.5 weight:197lbs
feeling very recovered except R shoulder sore.
also, left hand, Scaphoid proximal/medial. Maybe from bear and crab crawls with heavy packs, and racing crab crawls with pack on the hill on Soledad.
maybe from logs, rocks and packs.
massage was gnarly, huge knots
also, left hand, Scaphoid proximal/medial. Maybe from bear and crab crawls with heavy packs, and racing crab crawls with pack on the hill on Soledad.
maybe from logs, rocks and packs.
massage was gnarly, huge knots
Strength Training 1:00:00 [3]
weight:200lbs
garage
DEADLIFT
wup air squat, squats w sandbag on neck
45-95 x10
5 sets of 10, shorter rest, under 2min: 135-185-205-225-245 x10
flat bench press. light. ht sets. check in w shoulder wrist and hand.
45x20, 95x10, 105x10, 125x10, 135x10, 135x10, 135x10.
Shoulder felt ok, but I know it's bruised and weak. Just turning the pecs and shoulders on safely. Blood flow.
getting too skinny. must eat more, up protein and watch sugar.
DEADLIFT
wup air squat, squats w sandbag on neck
45-95 x10
5 sets of 10, shorter rest, under 2min: 135-185-205-225-245 x10
flat bench press. light. ht sets. check in w shoulder wrist and hand.
45x20, 95x10, 105x10, 125x10, 135x10, 135x10, 135x10.
Shoulder felt ok, but I know it's bruised and weak. Just turning the pecs and shoulders on safely. Blood flow.
getting too skinny. must eat more, up protein and watch sugar.
Wednesday Sep 3, 2014 #
Note
slept:8.0 weight:197lbs
feeling better. massage tonight. shoulders probably still bruised. hips tight. going to take this whole week super easy.
Mobility 30:00 [3]
laser L knee, L achilles
:30 massage shoulders to ankles
Roller/Lax ball at home
:30 massage shoulders to ankles
Roller/Lax ball at home
Tuesday Sep 2, 2014 #
Note
slept:8.0 weight:197lbs
L hip flexor still very tight/tweaked. R hammy tight. Shoulders still bruised. otherwise way better. standing up from sitting position way easier today.
Strength Training 20:00 [3]
not quite recovered or ready to go hard.
min effective dose
pullups-pushups-air squat
10-20-10
just 3 sets
shoulders feel fine, body just tired/stale.
min effective dose
pullups-pushups-air squat
10-20-10
just 3 sets
shoulders feel fine, body just tired/stale.
Cycling 10:00 [3] 4.8 mi (28.8 mph)
indoor AR
felt fine
felt fine
Monday Sep 1, 2014 #
Note
slept:8.5 weight:198lbs
weird nightmares just before waking, so got up early. wanted to sleep in but couldn't. also right ear still has seawater or something, so every heartbeat is loud when lying down. body feeling a bit better today, but mrs. knocked out w/migraine.
Volleyball 30:00 [3]
hermosa
w Neil and Sophie's crew
hot sand blistered feet!!!
some jogging on beach before/after and a couple pick-ups. tweaked L hip flexor. good times!
w Neil and Sophie's crew
hot sand blistered feet!!!
some jogging on beach before/after and a couple pick-ups. tweaked L hip flexor. good times!