IGX "...overflowing with foulmouthed ignorance."

11.20 am
dls from box bar below knee
running late, so just warmed up and did
205 x 1 for 20 mins

11.22
ez bike ride ~ 5m

11.23
am
gym
bench up to 90 x 3 hurt a lot. stopped there
fat bar seated rows x 10 x 5
naut pullovers x 10 x 5
cable x overs...did not hurt x 10 x 5
pull downs x 10 x 5

pm
bike ride ~ 5.5 miles

still dealing with allergies. frustrated and tired, due to poor sleep.

11.24 am 40 degrees and raining
got in early before the drop in crowd showed up
nice to be able to not be in a rush and get all the assistance in

gym treadmill
box squat
135 x 5 x 3
155 x 5 x 5
155 x 3 x 2

side step ups
cross step ups

leg circuit x 4
leg press /single leg press / calves / leg ext / leg curls

pm
dog walk 34 mins

11.25
sun peeked out ~3 so
bike ez effort for an hour

11.26 am
babying the left shoulder
treadmill wup
cable x overs/ wg pulldowns / cable rear delts
4 x thru

db oh light. pressing not bad hurt to get them into position
after 2 sets switched to
naut oh for 3 sets neutral grip
wide grip pulldowns 5 sets
tris /abs 3 sets
cooldown/stretching

pm walk 30 mins

11.27 am gym
treadmill
tbdl x 3 x 9
leg exts/leg curls x 10 x 3
stretching
pm walk 30 mins
stretching

11.28 am
upper body circuit

11.30 am
treadmill wup
box squat x 3 x 10
leg circuit x 4
stretching

12.1
treadmill wup
cable x over/ read cable delt/ standing pull down x 10 x 4
naut oh x 8 x 4
fat bar cable row x 10 x 4
standing pullovers x 10 x 4
abs
tris

12.2
bike 8.5 miles gravel (wet)

12.3 am gym
treadmill wup
dl from boxes did not feel great
leg press
stretching

lunch
short bike ride, section of trail was flooded 4 miles

12.4 am
treadmill
naut oh
incline db
db floor press
pull downs
tris
stretching

12.5 am
cold!
treadmill
box squat
135 x 5 x 3
155 x 3 x 5
165 x 3 x 2
tkes
single leg rdls
leg exts
leg curls
stretching

12.6
short bike ride @ lunch ~ 4 miles

12.7 am gym
mobility and hip work

more cold rain on the way.

12.8 pm gym 40 and raining steady out side.
treadmill wup

db inclines alt/ db incline tri exts x 10 x 4
pallof press x 8 x 4
standing pull downs / cable flyes x 10 x 5
naut oh / naut pull downs x 5 x 5
abs

stationary bike 23 mins...gym closing.

12.10 am
Treadmill wup

CG Cable row/ pallof presses x 10 x 4
Cable flyes / cable rear delt / standing pull dows x 10 x 4
Naut oh / Naut rows x 10 x 4
Abs / stretching / half hearted db curls

pm
stationary bike 30 mins (one podcast)
shoulder did not hurt, will take that as a plus