getting chicked

wt - 190
rode 57 miles in a.m. w/ becky yesterday - first half to oracle went well - then bonk city on the way back - overall a good conditioning ride

today was limited to total body weight workout -
overhead squats - 3 x 8
back squats - 1 x 30
hang clean and jerk - 3 x 8
deadlift - 1 x 20
incline db press 2 x 8 followed by pushups to failure
pullups - 3 x 8
leg ext - 1 x 20
leg curl - 1 x 20
db curl - 2 x 10

wt: 190.5 bdf: 22%
did a 1700 yd swim yesterday at cdo pool in a.m. - then 5 mile treadmill run in 44:30 in p.m. -

just ending about 2 wks of allergies - it's like getting am O2 injection

will be doing a 60 mile ride in half an hour w/becky

new diet item: quinoa - barley like grain with complete amino acid profile