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Training Log Archive: RASPUTIN

In the 7 days ending Feb 4:

activity # timemileskm+ft
  Strength Training2 2:00:00
  Hike1 30:00
  Shoulderök2 15:00
  Ski Erg1 15:00
  c2 ROWING 2 12:40 2.49(5:06) 4.0(3:10)
  Range1 10:00
  Total5 3:22:40 2.49 4.0
averages - sleep:8.9 weight:187lbs

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MoTuWeThFrSaSu

Sunday Feb 4 #

Note
slept:8.5

cleaning house garage and perimeter, all. day. long.
scrubbing baseboards harder than navy days
open house 2-4.

workout garage 4:30-7
solo super duper w aoife

c2 ROWING 10:40 [3] 3.0 km (3:33 / km)

warmup short then

5x500 r1’.
df125, d4.5

1:50.2, sr 27 wup
1:45.4. sr 27
1:45.4, sr 29
1:45.6, sr 28
1:45.6, sr 29

pants shirt wool beanie hat until 5th
garage 42*

vans

Strength Training 1:00:00 [3]

Garage
after rowing warm up. HOT up!!

KBS
35-55-55x10

Deadlift
conventional
first conventional pulls since last March.
only DL’d ~5x las year, jan-mar
baby steps. <4days away from jackson hole

5x
135-155-185-205-225-225.

Dbell Shoulder Press
10x
15-15-25-25-25-30-30.
________
Dbell Row
10x35-40-50-70. R side weaker.

BC- 25-30-30x10

Dbell Lat Raise
10x10-15-15-10-15

Saturday Feb 3 #

Note
slept:8.75

10-645
prep house and yard for morning showing and open house tomorrow

Range 10:00 [3]

g17g3

Hike 30:00 [3]

Friday Feb 2 #

Note
slept:9.5

best sleep in a while. only woke a few x that i can recall.
10-7:30

triceps sore fm ski

Strength Training 1:00:00 [3]

Back Squat

45-95-115-135-145-155-155

baby steps

Pull ups
6-6-6-6-6-6-6-6-2
wobbly bar. sets of 10 by EOM. Shoulder fine, only feel it doing long hangs. Keep engaged...

DumbBell Bench Press
30-35-40-50-50s x12
baby steps

abmat under back-game changer. opens shoulders.open chest. scaps back and down.

shoukderök before as well, 20 each direction in 10s. plus reverse pendulum.

Shoulderök 5:00 [3]

Thursday Feb 1 #

Ski Erg 15:00 [3]

5x500m on 1’
157.6 44 d6
155.5 45
155.7 51 switch d to 5, df 74
200.9 49
159.8 52
avg. 159.8 48

c2 ROWING (warmup) 2:00 [3] 1.0 km (2:00 / km)

warmup before skierg
5 AM

Note
weight:188lbs

up at 5 w sasha to get day started. OK! cleaning house this am prep for showings. boarding aoife again for a couple days. long day ahead in ATL w RM offices hospitals.

Wednesday Jan 31 #

Note
slept:7.0

11-6
6hrs of driving today between appts
Long day. home for bedtime w sasha.
same tomorrow w bossman.
delayed gratification but finally results coming so sanity is back.

first day of house showings tomorrow while we're gone.
.

feeling ok mentally today, soreness almost gone. virus symptoms gone but appetite not all there and feeling ~80% normal.

.

Shoulderök (Mobilty) 10:00 [3]

First time using Shoulderök. Used Kabuki & Wolf Brigade vids. Game changer for shoulder joint and warmup, injury prevention.

Jedi shoulder mobility and mace, shoulderök movement vids:

https://kabukistrength.com/2dbt6lzjqibgkzvq/

Tuesday Jan 30 #

Note
slept:11.0 weight:186lbs

8:30/7:30
better today. but now alla is sick on couch. sasha sick too.
no food since sun night - and only a few sips here and there - but weight barely dropped.
didn’t move much!
ate late breakfast and fine. feeling way better.


Monday Jan 29 #

Note
(sick)

woke up nauseated, maybe the russian food?
hope not early flu sx. hydrate.
photos and listing today.

also very very sore

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