light work

Some light DB rows, pullups, military press, swings, followed by a walk.

run

Easy road run, about 40 minutes on CR 314. First run in 3+ weeks. Ankle felt OK, hips were sore.

light work

This is supposed to be my "deload" week, but I just found out I'm traveling next week... Anyway:

5 x 10 DB Bench @ various weights
3-4 sets x 10-15 pullups
5 x 12-15 dips @ bw

road ride

Rode from home to Bayfield, one way: Florida-->228-->502. 26.2 miles per the GPS. A little over 2 hours--forgot to set the timer, so I don't have the exact time. Quite a bit of climbing. Gorgeous ride. The Fargo rides great on those dirt roads.

road ride

Road ride, 2h50m from home, about 36 miles. Great day.

strength

Military Press:
5 x 45, 65, 75,80,85,90,95
3 x 100
3 x 105
1 x 115 -- tied PR I think.

Lateral DB Raises:
3 x 10 @ 25
2 x 12 @ 20

Pullups
50 total, misc sets

ride

Road ride, about 50 minutes at lunch.

strength

Deadlift
5 @ 225
5 @ 260
3 @ 275
2 @ 295 -- PR

DB Row
10 each hand @ 80
5 each hand @ 90
10 each hand @ 90 - with straps
10, 8, 7, 5 each hand @ 100 - with straps

Pullups
10, 8, 7 @ +25

Leg Press
10 @ 230,250, 250, 250

strength

BB Floor Press
5 @ 175
2 @ 195 -- failed on 3
3 @ 185
10 @ 135

I think I've been changing my grip width on this, which is causing problems. Maybe time to go back to DBs.

Dips
25 @ bw
12 @ +35
10, 8, 7 @ +45
8 @ +35

Pushups
10 @ +25
10 @ +10

Pullups
5 x 10

strength

Military Press
Bunch of sets in the 55-80 range.

DB Side Raises
3-4 sets @ 25s

DB Shrugs
5 x 15 @ 80s

strength

Deadlift
work up to 5, 5, 7 @ 260 -- PR

The 7 @ 260 is a big PR, felt tough but good.

DB Row
10 each arm @ 80, 90
at 100:
8, 7 right arm
10, 8 left arm

Pullups
8 @ +25
6 @ +35

Leg Press
10 @ 210, 230, 250

random easy stuff

Ankle is still hurting, so I didn't run today. At the gym:

15 minutes on spin bike

5 pullups
10 pushups
15 air squats
10 BB curls

4 - 5 rounds, easy.

strength

BB Floor Press
Work up to
3 @ 185
5 @ 175
6 @ 175

I'd intended to do sets of 5 @ 185, but didn't feel like I could handle it safely.

Dips
15 @ bw
12 @ +35
10 @ +45 -- possible PR
7 @ +55
4 @ +65
8 @ +35
15 @ bw

Pullups
1 x 20
5-6 x 10

endurance--short road run

Golf course loop-->college loop (extended), 41 minutes. Messed up my ankle again on this run at the end, but the rest felt good.

strength--shoulders

Military Press/Push Press
3 x 3 @ 95
This was my first time trying 3x3 with the military, and I overestimated the load. Had to do some push presses. Unfortuately my home bar can't be set up for anything between 80 and 95, but this will be better at the gym.

Military Press
5 x 10 @ 55
20 in-place lunges between sets

DB Lateral Raise + push ups
3 x 10 @ 25s

Weighted Crunches
5 x 10 @ 53# KB

endurance--short road run

59 minutes from home, all on road. Golf course loop-->extended college loop-->golf course loop.