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,

7/6 Bikeride

A little more biking this morning, about 5 miles.

7/5 Bike workout

    
     Didn't intend this as a real workout really, but thinking about it after I guess it ought to be logged.
I rode my old, half-working tank-like Raleigh Olympian ($15 Goodwill purchase several years ago) twice around my 4.5 mile home loop for fun. Later I was in town trying out some spiffy new bikes and all told I would guess I rode at least 20 miles today.

     Running is still on hold for now and biking seems a very good transitional substitute. Regular and variable physical motion and effort, cadence and form cues to focus on, and that magical regular exchange of oxygen that clears the mind and recharges mind and body.
Plus you get to go really fast sometimes. 

7/4 Workout

Warm up-  Foam roller, stretches, mobilization, calisthenics

Strength-

1- Hex bar DL-  5 X 235, 254, 255, 265, 275

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

Metabolic-

3a- Sledge swings X 20
3b- KB swings X 20

Finisher-
Jump rope- 5 X 100

Notes:  Really enjoy hex bar deads, good weight increase this time. Sledge/KB swings done out in the back yard in the fresh air!

7/2 Workout

A.M.-

Warm up-  Foam roller, stretching, calesthenics

5 X-   push ups X 10, pull ups X 5, jumping jacks X 20, cycling crunch X 20,  jumping split lunges X 10

7/1 Workout

A.M.-
Warm Up-  Foam roller, mobilization, calesthenics

5 X Push up X 10, pull up X  5
Air dyne Tabata