Back in Action

update

Went to SB, had a busy week, now in Cambria. Beefcake continues.

Starting Strength #7

SS #7

Squat: 2x5 (45#) / 1x5 (60#) / 1x3 (90#) / 1x2 (120#) / 3x5 (155#)

Bench Press: 2x5 (45#) / 1x5 (60#) / 1x3 (80#) / 1x2 (105#) / 5x3 (120#)

Pullups (90% deadhang): 8 / 8 / 6

notes

Bumped the NO-Xplode to 1.5 scoops and felt like I was bursting with energy. The squats are starting to get heavy. Deadhang pullups are improving too.

food

pre-workout: NO-Xplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: breakfast sandwich & hashbrows from mcD's

lunch: 3 tacos w/ avocado and horchata

snack: the other hashbrown from the AM, dried apricots, lard cookie

dinner: leftover pizza

snack: milk

Rest + CF Freestyle

"Sheila"

3 rounds:

25 squat

10 pushups

50 core-kickers

Then run around the block (barefoot).

food

pre-workout: NO-Xplode

post-workout: milk, protein powder, creatine, cinnamon

breakfast: egg / bacon / cheese sandwich from boudin

snack: cheerios and milk

lunch: indian food leftovers

snack: chocolate milkshare from mcD's

dinner: pizza

76 miles by Bike

ride to healdsburg

Left Sports Basement SF around 9:15 with Henry. Great weather, with a little fog around the bridge. Felt good heading out. Brought 1 bottle of Prolong, my 2L hydration pak, plus cinnamon bread, dried apricots, chia seeds, and clif drink mix. The route was as follows:

SF > Sausalito > Larkspur > San Anselmo > Fairfax > San Geronimo > Nicasio > Petaluma > Santa Rosa > Rohnert Park > Healdsburg

notes

Ate lunch in Petaluma along the water. Felt stuffed and happy. Then I downed a blended coffee milkshake, and felt like crap. This continued for the next 20 miles. Then we filled our bottles and the hydro pak with ICE and it was like a whole new beginning. I love COLD WATER. The last stretch was great, and I felt like I could ride all day. Before we got to downtown Healdsburg we took a quick break to jump in the Russian River -- this was f***ing amazing and again I felt like I had 100 more miles in my legs. Arrived in Healdsburg and had an ice cold beer @ Bear Republic Brewing Co. Henry's folks arrived shortly thereafter and we made short work of garlic fries and calamari before heading home.

food

pre-ride: cinnamon toast w/ peanut butter

on the bike: prolong, clif drink, cannimon bread, dried apricots, chia seeds

lunch: turkey meatloaf sandwich, greens, kettle chips, coffee milkshake

post-ride: beer, garlic fries, calamari

dinner: sushi, gyoza, miso soup

bedtime: whole milk with scoop of protein poweder

Day @ the Beach

notes

Went to Stinson Beach w/ the family. Also walked around the neighborhood. Nice day. Started with a hangover that took a while to shake, but a long walk (with some errands along the way) around Fisherman's Warf / North Beach / Russian Hill took the edge off.

food

breakfast: milk, protein powder, creatine, cinnamon

lunch: three tacos from nick's - pollo asado, mahi mahi, carne asada

dinner: spinach salad with chicken, nuts, cranberries, and fries

snack: whole milk