What a life

How great a life I live! Shoot, it is 10;30 on a friday and I am home chillin and decide to dig into my workout. Now, I have nothing else to do the rest of the day and my long weekend begins.

Yesterday around 5:30 my neighbor( whom I rent from) knocks on the door and hits me up to go for a quick ride, to the top of Jones and back. Now this cat is a crazy downhill rider with a bike weighing in at 45 pounds and loaded to the gills with goodies. Also, he has set a number of cool trails up for mountain bikers within the area, so tired or not I cannot pass up this "quick" ride. 45 minutes up and back, a great workout covering 5 miles, a great sweat and heck my sinus cavity feels super open! I love my home!

So back to today! Rif and I spoke and he said I should do 1 arm swings with the 32kg for 15/15/15/15/15/15 seconds/arm for a total of 1:30. I established that the number is 8 reps for that 15 second period, so 24/arm and 48 total/set

Windmill
24/5/5x1
32/5/5x1
40/3/3x1

It has been sometime since I put the 40 overhead for a windmill and I must be feeling strong because it felt good.


1 Arm swing
32/8/8/8/8/8/8 x3

144 1 arm swings. the volume is less than what I have done as my best but with the sheer number of reps/set this was appropriate. I really felt the glutes and hams and it was not till the last 13 reps that I could tell I was losing steam and to end this portion of the workout with a solid number. Heart rate was super stable, did not even notice my lungs/heart just those muscles :-)

Military Press
40/5/5x1
40/4/4x1
40/3/3x1

I love grunt and grinding these big weights, it just makes you feel like you are really pushing yourself. I frickin stuck the reps well and look forward to getting my 5x5 in.


Often at night Mia and I go for a walk/hike in the hills. For many this is a hike for us more like a walk. Also we stretch regularly (she is a gumby) and I do not blog all this but just want to share so folks have an idea

To a great day/weekend, time to play in the hills