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

day 1

first day of prep for dueces wild tri in show low az on june 5th

195 lbs

20 x 50yds swim

1 hr spin class

weight training - hang cleans, overhead squats, rack jerks, ball pushups, trunk curls

back at it

i've become facebook lazy for the last year - time to put down some thoughts in this format - maybe start a website -

tough ride

rode with an unknown group today - started from my usual 1st & oracle location - different than usual - many accelerations and quick turns - got to me at around 25 miles - got dropped - recovered and almost caught group when i came upon some triathlon team members - humbling - attempting to run 10 steady miles tomorrow (sunday 8/23) with english lynne - hope my legs feel substantially better in the a.m.

if you think you're about to blow your eating plan - try to start with a glass of water with a little lemon juice - wait ten minutes and rethink your impending doom

pet peeves

people reading on treadmills - people walking in the pool - morons doing "arms only" workouts - idiots wearing ballcaps backwards( or worse sideways)

im currently 8 weeks out from my next 70.3 triathlon in tempe - october 25 - there will also be some good athletes there - it's a good place to experience a race as the course is spectator friendly - if you're having a boring weekend come up and watch - if you decide you might come, tell me and i'll make a rally point so you can taunt me as a group and do lunch together - i'll buy beer post-race if i'm alive

if you are training hard (and you are) try and get roughly .8 grams of quality protein per pound of body weight - example 130 lbs = 104 grs protein

ON THE ROAD WORKOUT

IN RESPONSE TO NUMEROUS (2) REQUESTS FOR A WORKOUT THAT CAN BE DONE WHEN YOU HAVE ABANDONED ME OR I HAVE ABANDONED YOU - HERE IS A TOTAL BODY ROUTINE THAT CAN BE DONE WITH A MINIMUM OF EQUIPMENT (INFLATABALL, BENCH, DUMB BELLS, BROOM STICK)

ALL EXERCISES ARE TO BE PERFORMED FOR 3 SETS AND BETWEEN 12 TO 20 REPETITIONS. USE ONLY ENOUGH REST
BETWEEN SETS TO RECOVER

ABDOMINALS
CRUNCHES - COMPOUND OR STANDARD

LOWER BACK
HIP LIFTS - USE AN INFLATABALL IF AVAILABLE

LEGS
BROOM SQUATS - REMEMBER FORM
REVERSE LUNGES
STEP UPS - ONLY IF STABLE BENCH IS AVAILABLE
WALL SQUATS WITH INFLATABALL - REMEMBER PROPER LEG POSITION
ROLLUPS WITH INFLATABALL

CHEST
PUSHUPS
ON FLOOR OR ON COFFEE TABLE OR DESK - DEPENDING ON ABILITY

BACK
SINGLE DUMBELL ROW
DUMBELL PULLOVER - IF STABLE BENCH IS AVAILABLE

SHOULDERS
ARNOLD PRESS
CLOCKS
HIGH PULLS - W DUMBELLS

CALVES (EXCEPT FOR LYNN)
SINGLE OR DOUBLE CALVE RAISES ON STAIRS

ARMS
TRICEPS - JET PLANES ( SOFT KNEES - BENT OVER - ELBOWS ELEVATED - NO MOMENTUM)

BICEPS - TWISTING CURLS (STATIONARY ELBOWS)


REMEMBER THE BASICS - REPS, RANGE, RESISTANCE,RATE AND REST

QUESTIONS - CALL ME