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February 14, 2016
Inspires : 0

Week 20 Progress Report:
Change for week:
Weight: -0.2
BF%: no change
Fat lbs: No change
Lean lbs: -0.2
Waist: -0.25”
BB: No change
Hips: +0.25

Change since Start:
Weight: -19.4 lbs
BF%: -10.3%
Fat lbs: - 25.0 bs
Lean lbs: +5.6 lbs
Waist: -5.5"
BB: -5.0”
Hips: -4.0”

Date.......Body fat...Weight...Fat lbs...Lean lbs
9/27/15....44.9%........178.........80...........98
10/4/15....43.8%........175.2......76.7........98.5
10/11/15...42.7%.......173.2......74...........99.2
10/18/15...42.4%.......171.4......72.7........98.7
10/25/15...41.3%.......170.5......70.4......100.1
11/1/15.....40.4%.......167.2......67.5........99.7
11/8/15.....40.2%.......168.2......67.6......100.6
11/15/15...39.6%.......167.0......66.1......100.9
11/22/15...39.3%.......165.6......65.1......100.5
11/29/15...38.1%.......165.2......62.9......102.3
12/05/15...37.5%.......164.6......61.5......102.9
12/13/15...37.5%.......164.6......61.5......102.9
12/20/15...36.7%.......161.8......59.4.[...]
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February 13, 2016
Inspires : 1


Had a lunch meeting in Golden with the women from race team today, and needed to ride 2-2.5 hrs at some point. Knew I'd be on the road since the trails are sludge right now, so decided to just ride to and from the meeting (20 miles each way). It's a nice ride, I figured it'd take me 3 hours total, and I was right - it was a gorgeous day, and I managed almost 3,200 ft of climbing on the roadie, which is pretty good. 
Had my first ever issue with an angry driver while riding, and I'm still fuming a bit. As I was leaving the restaurant, I rode for a couple of miles on a neighborhood street in Golden where they have very recently installed a bike lane along the sidewalk. However, because of last week's big snowstorm and the fact that it's kind of a redneck neighborhood, said bike lane was completely covered in broken glass (beer bottles, redneck!) and gravel. I rode on it for a bit and decided it was sketchy, and bailed to the road, where I had a grumpy old lady honk at me and poi[...]
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February 13, 2016
Inspires : 0

2 minute plank and 2:10 minute wall sit
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February 13, 2016
Inspires : 0

5.1 earthquake this afternoon. My tv was teetering back and forth, definitely the strongest one I've felt yet.
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February 13, 2016
Inspires : 0


The goal of this week is a diet lifestyle change.  Although training took a severe hit, and was next to non-existent, I lost approximately 6 lbs and have committed to eating not just healthy; but very healthy.  Switching to a mainly plant and fruit-based diet, with minimal meats, dairy and processed foods -- and no junk food, coffee, chocolate, soda or caffeine, which dominated much of prior diet.  The fog is now lifting and I already have more energy and clarity of mind.  
Now I can restart my training with a fervor and hopefully get back to my Ironman goal weight in the next 40 days.      
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February 13, 2016
Inspires : 0

3 Rds
SQ 135/10
Pull 5

25
Crunch
Supine
Toe touches
20 rev. crunch
15 side hip lift
25 crunch
15 side hip lift
40 Russian
25 supine
15 oblique v up
20 rev. crunch
15 oblique v up
3p LL




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February 13, 2016
Inspires : 0


Leftover carnitas taco and egg for breakfast
Whey, yogurt, blueberry and almond milk pwo shake

warmup

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February 13, 2016
Inspires : 2

Refocusing (again!) this morning. It's amazing how easy it is for me to get on a tangent and completely lose sight of the big picture. Solid day of nutrition and disciplined training on the way!

Chest/arms/abs
3x supersets
DB Chest press 15/15#
Skull crushers 12/20#
Bicep curls 15/20#
Bicycle crunch 25

Machiine chest press 12/40#
Ab crunch machine 33

Pullovers 12/15#
Tricep extensions 10-12-12/15#-10#-10#
Leg lift to hip lift 15

Rope hammer curl 12/30#
Tricep pushdown 12/40#
Weighted ab machines 12/40#
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February 13, 2016
Inspires : 0

First leg day in MONTHS

CSC # 3
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February 13, 2016
Inspires : 2


Better than nothing, but still not feeling great.
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February 13, 2016
Inspires : 5


Much needed sleep in after the crazy week at work.  It's cold out, but the temperature isn't as bad as the wind.  30 degrees with strong gusts.  Felt like it changed direction with every turn.  Since I missed my hilliest yesterday I ran up my hill once toward the end of the run.  
We have a mandatory event tonight for John's work.  One of the cardio-thoracic surgeons is putting it on at Magliano's.  Cocktail dress.  At least we'll get a good dinner out of it.
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February 13, 2016
Inspires : 0

Weight 158.9 (18.6% BF) in AM.
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February 13, 2016
Inspires : 0


Really Really frigid today. I checked earlier and it was -22C/-6F - brrr. Good news is that it is super sunny. We got a few cms of snow last night too and it is lovely and bright. This is what I think of as the quintessential January day. ha, but it's February. 
Not looking forward to the couple of errands I need to run. 
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February 13, 2016
Inspires : 0


Muscle 34.1

Water 58.3

Bone 3.5

Glucose 171
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February 13, 2016
Inspires : 0

back, tri's, abs and stretch
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