7/17 Workout

Warm up- Foam roller, mobilization/stretching.

Strength-
1- BB Squat-  5 X 135, 145, 155, 165, 175
2a- Safety bar BP- 5 X 140, 145, 150, 155, 160
2b- 1 arm DB Row- 5 X 90 l&r

Notes:   Low energy but it felt good. Feeling like I'm getting back on track.

7/16 Bikeride

Another scenic and hilly ride.
13.87 miles, :59:33 hr, 13.97 mph ave
Tried out some spiffy new shorts and helmet.
Planning to brave a ride with the local bike club on Thursday, likely a 20+ mile ride.
Attended a fun and helpful basic bike maintenance clinic at Revolution Bike & Bean in Bloomington last night. Fix a flat, inspect and adjust brakes, chain and drive were all addressed, and more, in group and individual setting. Good info and well presented.  

7/15 Workout

A.M.-

Warm up- Foam roller, mobilization, calisthenics
5 X
1a- Hex bar DL- 5 X 190
1b- Chin ups X 5
1c- Push ups X 10

7/14 Bikeride

Rode the new bike out here on the county roads where I live. Very scenic. And hilly.
17.16 miles, 1:12 hr:min, 14mph ave.   This was fun.

7/11 Workout

Warm up-  Foam roller, mobilization, calisthenics

Strength-
DB military press/shrug-
DB curl/tri-
DB BP- 5X   5X45 both, 10 X 45each, 5 X 45both
DB Row- 5 X 90

Notes:  This one was free ranging and creative and fun. I didn't even keep track of most weights used, just grabbed DB and got to it. BP was killer.

7/8 Workout

Warm up-  Foam roller, mobilization, calisthenics

Strength-
1- Hex bar DL-  5 X 235, 255, 275, 275, 285

2a- Safety bar BP- 5 X 160, 170, 170, 170, 170
2b- DB 1 arm Row- 5 X 90, l&r

3a- EZ bar curl- 5 X 60
3b- EZ bar tri press- 5 X 60

7/7 Workout

Warm up- Foam roller, mobilization, calisthenics

Strength-

1- BB Back squats- 5 X 5 X 175

Notes:  Ran out of time and energy,