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July 3, 2015
Inspires : 1

Very VERY happy with today's lifting. I was able to squat over 100 lbs, which is the highest I've gone since my encounter with sciatica. (4 months) Going to continue to follow 5x5 to the letter, for the next 12 weeks and see where it takes me. :)

PWO today: NO Xplode, 1/2 scoop

Flat bench:
75x5
75x5
85x5
85x5
75x5

Squat:
75x5
75x5
85x5
95x5
105x5
*not the progression you should take with 5x5, but it felt good so i went with it

Barbell rows: (dumbest exercise ever known to mankind)
65x5
65x5
65x5
65x5
65x5

*Run after for 20 minutes, started thundering, raining so I stopped...then went for a protein shake. Then about 20 minutes later, went for a run. Distance on the second run I clocked: 2.52 miles and Pace was 26:35 minutes Hot as....... outside!! 0_o

It was a great day, and I'm happy to be turning the corner.
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July 3, 2015
Inspires : 1


Fourth of July (observed) = no work
Rest day!

TRX and PT
- Physio Ball: Ys (2x15) abd 90/90s (2x15)
- Superband stretches
- TRX: row, press and fly (2x15)
- Lat pull down with resistance band on balance ball (2 x 15)
- short stair seated balloon (paravertebral inhibition) and all four right arm reach (pelvis restoration repositioning), 5 sets each
- rolling on the Trigger Point ball
- foam rolling / The Stick
- 90-90 supported hip shift (5 sets of 5)
- All four posterior capsule stretch
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July 3, 2015
Inspires : 0

Awesome workout at parent's neighborhood gym
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July 3, 2015
Inspires : 0


Got in a few hours of heavy housework this morning, then volunteered for a few hours at packet pickup for the Firecracker 10k/5k.  Now I am working on more chores. It feels awesome to do more than just the never ending bathroom cleaning kind of jobs!  But when will I fit in my workout?  Hmm...  
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July 3, 2015
Inspires : 0

Minor surgery in the plastic surgeons office yesterday to remove the skin cancer on my lower back. Really painful this morning. I didn't take the prescription pain pills because I wanted to be able to function today. Holiday off work!!
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July 3, 2015
Inspires : 0

From Turkey Flats Loop on down to GJ via Little Park RD
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July 3, 2015
Inspires : 1

Quick trainer beatdown
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July 2, 2015
Inspires : 0

Swim cancelled because pool closed. Rest Day!
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July 3, 2015
Inspires : 1


Today is not my day!  Get up early on a day off and head to the Y for a swim.  Standing at the door to the pool waiting to get in when the life guard announces that the clorinator malfunctioned and the pool was closed.  Was going to ride after, but it was still in the upper 40's so I just got on the trainer for an hour and called it a day.
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July 3, 2015
Inspires : 10


In the immortal words of my friend Bonnie in PA.....yesterday at work was  "like being f**ked without a kiss"  I did not get off until 6:30 PM.  I called the hairdresser around 5 to see about rescheduling and they offered me a 6:30 appointment.  I called her back at 6 and let her know that wasn't going to happen and rescheduled.  I swear the vast realm of stupidity descends on our desks daily and we have to decipher some of the WORST reviews ever.  Late in the afternoon we had up to 8 calls waiting in the queue so my team lead asked those of us off the phone to grab calls.  No big deal--but who in the hell calls at 4:45 on the night before a holiday from the office to initiate a skilled nursing home placement for that night!!!  At least the person met and my caller was reasonably prepared ....I have spoken to some who still didn't have notes from PT or OT  ....and others whose notes were from 2 weeks ago.......or those who t[...]
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July 3, 2015
Inspires : 0

Weight 150.25/154.9 (17.5% BF) in AM. 149.0/153.7 (17.0%) after walk.
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July 3, 2015
Inspires : 1

Quick workout before hitting the road

5:00 AMRAPS with 2:00 rest between

1A) Weighted Pullups @45 x3
1B) HSPU x6
1C) Goblet Squat @ 80 x9

2A) CTB pullups x3
2B) Ring Dips x6
2C) Dbl KB FSQ w/ 53s x9

3A) Recline Rows x3
3B) Pushups x6
3C) BW Squat x9

8:00 AMRAP of:
4A) Farmer walk w/ 80s x40ft
4B) X-body Mt Climbers x20
4C) Hollow Rocks x15
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July 3, 2015
Inspires : 3


1) friends who love to laugh
2) long weekends
3) watching hummingbirds zoom around the yard.
I will be scarce here for a week or so. We have some out of town friends coming in today, we have to get ready to camp for a week at the Highland Games starting on Tuesday. But we have to take the little camper up there Sunday to reserve a spot. Today we were going to have a gathering similar in size to "dock night" 12 or so people. Turns out it will be more like 30, maybe more. The town fire works are set off directly across from our house so we have a ground zero spot at the dock, or even the porch. Tomorrow am, we decided to do a 10 K with our out of town guests. Packet pickup between 6 and 6:30, an hour away. With a late night tonight, that will be interesting. I haven't run more than 4 miles in a LONG time and not on real pavement since my knee injury. Monday will be another dock night before leaving on Tuesday. Oh.. and gotta get the dog to the kennel. It is really a doggie day ca[...]
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July 3, 2015
Inspires : 0


Hot, humid, more like a swim than a run.
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July 2, 2015
Inspires : 4


Monday -- U2 Concert/Rest. Taking the train in the AM, and concert goes late.
Tuesday -- 1 hour walk PM
Wednesday -- 2 loops IMWI (long bike 80 miles)/20 min T walk
Thursday -- AM walk/PM easy bike optional NOPE!
Friday -- LONG WALK/Swim PM
Saturday -- Joliet Ride? 62 miles?
Sunday -- LONG SWIM 4000.
9:48 AM: I didn't walk this AM. I was comatose. Meeting my old friend Julie for a drinkie tonight @ DOC Wine Bar. Going to do my walk @ XSport right after work, then change and meet her there. I need to cross 'em off.
I have no desire to put a bike saddle betwixt my legs today. Or tomorrow. No thank you.
1:34 PM: I have misplaced my favorite pair of riding sunglasses. I'm getting depressed. I need to find them.

WITTE ROAD, IMWI course.
Rode IMWI with a power meter for the first time ever. I was able to learn that my FTP should be raised... to like 170 something... since I did the whole IMWI ride with normalized power of 153, which was over my FTP. My intensity sco[...]
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