just bench

home late: hungry and tired. but didn't want to lose progress so I did some bench presses. a fast bike ride home as my warm up,

80x5x5x5 finished w/ 45x20x20

was fed the moment i came thru the door and quickly feel asleep in a post meal bliss.

joyeux anniversaire les amis!

cheers to you :)

tonight after a yummy dinner (daddy-o is becoming the king of the kitchen):

bench: 77.5 x5,5,6
pulldowns: 72 x5,5,11
eccentric pullups: 1 + 1 + about 6 or 7 jumps and immediate drops
back extensions: 20,20,20

lunch time run was a nice 6.7km in about 38.5 minutes (maybe i will start laying out distance beforehand and setting the timer).

week 2

after the requisite rest that follows an 18km hike through/up the most beautiful mountain terrain I have yet to traipse across (daddy-o to post a few pics and elevation details) I was super stoked to get back to the weights. So stoked even, we turned down a mexican dinner invitation to hit the gym. Saying no to margaritas is a BIG deal to us glee'ers.

After a speedy bike ride home for warm up i did:

Bench: 75 x5,5,7
Squats: 80 x5,5,9
pulldowns: 60 x8x8x12

finisher: 5 rounds* of farmer's walk with 25lb plates per arm. time was 4:35.
*one round = walk ~10 metres, go up the stairs, walk ~10metres, go down the stairs

BTW - Those are some incredible miles being run in the national captial area! No wonder couple points are all the rage this summer :)

Forgot Today

On the Bike, 8.97 miles in 25 minutes. HR peaked at 174.

Then Bench press, 5x5x5x5x4 at 155lbs supersetted with knees to elbows to fatigue (10, 10, 8, 5, 5). I don't know if this was a good idea.

Finshed with 3 x 15 on the hammy rehab ball.