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July 7, 2015
Inspires : 1

Deadlift Day!!! Been way too long, but managed to restrain myself and not do too much

3 rounds
1A) BB deadlift @245 x5
1B) Broad Jump x 5

8 rounds - 20s work/40s rest
2A) Dbl KB swings w/ 53s(1st 3), 45s(last 5)
2B) Dbl KB snatch w/ 35s

For Time - 14:34
3A) Sit Outs x 30, 20, 10
3B) Recline Rows x 30, 20, 10
3C) KB Ground to Overhead @ 53 x 30, 20, 10
3D) Burpees x 30, 20, 10
Totally underestimated how long that finisher would take
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July 7, 2015
Inspires : 3


Traveling to OKC today and tomorrow and it's messing up my training schedule. Since we had to leave at 6:15 a.m. (reallyyyyyyy we have to start a a travel-to meeting at 9 a.m.??) I can't get a ride in today. And I know how tonight will go, it's not worth trying to plan a workout with a team dinner involved. I'll run tomorrow morning but will be short a bike ride unless I can squeeze it in somewhere else this week. At least we are staying in Bricktown this time. That will be a nice change of pace.
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July 7, 2015
Inspires : 2

Another thunderstorm this morning. Woke up, heard the rain and thunder, realized no way would I be running in that, and lapsed back into the most blissful, deep sleep.

Evening - Still coughing and feel like I'm fighting a virus. Probably either caught it on the plane last weekend, or picked up something in the open water swim in a filthy lake. Either way, I'm feeling a bit feverish and opted to push my planned run back.
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July 7, 2015
Inspires : 0

Adonis : Fat Loss Muscle Gain
Week 3- Day 4, Week 4 Day 1

1. One Leg calf raise (dumbbell) 3x13
2. Calf Press 3x13
3. Seated calf raise 2x8
4. Pullovers 3x8
5. Alternate Incline Press 5x8
6. Cable Cross Over High 3x13
7. Incline Dumbbell Press 2x13

1. Tate Press 2x13
2. Rope Pushdowns 2x13
3. Incline Tricep Extensions (dumbbell) 2x8
4. Push Ups (Spiderman) 2x8
5. High Pull 3x8
6. Reverse Grip Pulldown 5x8
7. Pulldown & Pressdown 3x13
8. Bent Dumbbell Row 2x13
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July 7, 2015
Inspires : 0

• Foam rolled and stretched.
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July 7, 2015
Inspires : 0

Tired today. But, went for a run...wanted to go longer. Wanted to do sprints. But...tired.
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July 7, 2015
Inspires : 2


7:40am:  Took yesterday off -- just decided I wanted to extend my weekend. Didn't get a whole lot done, but enjoyed the time immensely.
Of course, I forgot to turn my alarm back on for this morning ... woke up 15 minutes before I was supposed to be at work. Ended up only 30 minutes late -- that's pretty much record time. I didn't shower -- instead just stuck my head under the shower -- barely walked the dog -- drove a speed that did NOT help my gas mileage -- and now I'm ready for a nap.
Doctor's appointment today -- yearly check-up.  Hoping to get something vaguely active in beforehand.
________________________________________________
Seek freedom and become captive of your desires. Seek discipline and find your liberty.
— Frank Herbert
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July 7, 2015
Inspires : 0

2.The Leg Extension:::::Settings=Back=6 ::::POUNDS TODAY= 114
3.The Calf Raise: Each calf did 15 each
4.The Pullover:::::Settings= Back=up, Seat=10, Arms=2. ::::POUNDS TODAY=66
5.The Torso Arm:::::Settings=Seat=10, top ::::POUNDS TODAY=174
6.The Arm Cross:::::Settings=Back=4, Arm=1 ::::POUNDS TODAY=70
7.The Lateral Raise:::::Settings=Back is down, Seat=9, Arm=0 ::::POUNDS TODAY=70
8. Triceps:::::Settings=Seat-=7, hands=2 ::::POUNDS TODAY=104
9.The Ab Machine:::::Settings=Back=max, with pad::::POUNDS TODAY=62
10.The Lumbar Machine:::::Settings=Pads=3, Feet=3, no seat pad :::: POUNDS TODAY=68
11. Leg Press:::::calves 126# and bilat legs 160#
12. Tibia machine- did 30 pounds
13. Seated Dip, did 20 reps of 174 pounds,seat at 10.
14. Chest Press: :::::Settings=Seat 10, back 6. 96#
15 Row machine::::100#
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July 7, 2015
Inspires : 0

Cross fit, press something or others. 5 sets of 3 reps. 65-95 pounds. Then I did curls and triceps until I couldn't anymore
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July 7, 2015
Inspires : 0


I skipped optional yoga last night in favor of some rest.  Although I wished I could have done my short run, the air quality was BAD.  It's hard to believe, but the forest fires in Canada managed to make their mark in Minnesota.  It actually made me feel sick, so I stayed inside once I got home from work.   I feel rested today!
I do have a bit of a pickle, logistically, today.  I want to run, do the Abs class, and swim after work.  My plan right now is to take an ultra long lunch and run after Abs.  The amount of time and also baggage to accomplish these things is dumb.  I am heading for an OWS after work, which is really needed for confidence at the very least.  I am not wearing a wetsuit for my race in August, so I need to get my swim together.  I know I can do this.
The real shame is I have a cute dress and hair today.  I will be quite disheveled after lunch activities :(
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July 7, 2015
Inspires : 0

Going to Pound class with Sparky. We will see how this goes. Just happy that we can go together <3
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July 7, 2015
Inspires : 0

---So, turned the big four-oh today. Forty. Is this when everything starts to fall apart? I hope not!I'm debating whether to race the Oro Valley Sprint this weekend. I kind of want to do a long ride and doing that sprint will kill the entire morning due to the drive back and forth to Tucson. The drive would be longer than the actual event.

So, I leave AZ around the 20th of this month. We'll be taking a little over a week to get back home. That means that's a week of zero bike miles. I guess I'm going to go on a bike focus for the next two weeks, then just try to run during the drive back home.
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July 7, 2015
Inspires : 9



I usually post more about books that about TV.  Since junking our DirecTV subscription, I've watched several series that have been pretty good so I'll give them a brief mention here: Vikings, I was entertained (seasons 1-2 on Amazon Prime, season 3 not yet available for streaming) Orphan Black, I love this one! (seasons 1-2 on Amazon Prime) - sci fi that takes place in Toronto The Fall, I love this one (seasons 1-2 on Netflix, season 3 in production) - crime drama that takes place in Belfast Chasing Life. Pretty good ABC Family drama that is on Netflix (season 1, 21 episodes(season 2 starts next month)
We recently started watching Humans on AMC.  I've seen two episodes but I'm not quite sure where they are going with it or if I like it.  The main guy in Humans is also in The Fall which reminded me that I wanted to write something up about the series that I have been entertaining myself with.
We have also been watching Wayward Pines which is both odd a[...]
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July 7, 2015
Inspires : 3


Driving kids around all freaking day long. Swim practice 9-10, craft camp at 1:00, piano lessons at 2:30, horse riding at 4:00 then home to cook supper. Rained most of the day and temps dropped to mid 60's. Blah is what I think about this day! Not working out.
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July 7, 2015
Inspires : 0

Dinner plans with Kirsty this evening.
The incision on my back is healing and is no longer painful. It is still a bit uncomfortable and I can feel it pulling when I run or bend. It is hitting that itchy stage. Suture removal and follow-up appointment is not until Monday.
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