Shoulder Press

202.5 CEAM

Post breakfast egg, avo, ezikel toast, oatmeal yogurt.
Shoulder presses during tear-down demo of accross street Gaspbar property, took Oliver to watch.
100-120-140-145F-(push press 145)-145-145

lunch run @ UCSB with Ron Z. from Vistakon. 5 miles-55min, gasping, difficult to converse, HR monitor was off.  Big blister in front of arch on right foot, small same place on left.  Shoe or Sock??

202.5 corrected awakening.

wrist tendonitis is returning, base of thumb, positive finkelstein, de quervain's rear's it's head.  it got 95% better with injection, now back to 60-80% OK, iceing and wearing brace doesn't seem to do much.

surgery doesn't seem to be a great option.  No real recommendations found for PT.  Left hand at least.

IF'ed breakfast and lunch.

shrimp and steak, salad and bread from Outback big dinner.  tomorrow running with Ron @ ucsb for lunch.  thinking of shoulder press for now. 145 is PR

Peter Park Monday

monday Plat Fit Boyz. w/u
big ciruit warm up: walk outs, valslide spiderman push-ups, reverse crunches, mountain climbers on swiss ball

Three Circuits:
1st:
squat jumps, split jumps, side jumps, 60 rep jump rope
plyometric push ups
Kaiser rip downs
12 rep side wall ball bounces

2nd:
romainian one leg dead lift 44lb KB both hands 8 reps each leg
incline chest dumbbell presses 55lb each x 5-7 reps
cable chest flys with stretch at end of ROM
TRX reverse push ups
side lunges with 35lb plate

3rd:
bulgarian spilt squat with naked barbell and resistance bands x 7 each leg
5 pull ups, 5 negative jumping pull-ups
dumbbell twisting push presses
12 lb med ball hip hinging tosses

Santa Ynez Valley Classic

Attending the Santa Ynez Valley Classic and racing there at Chamberlain Ranch more than any other venue I never have been lucky enough to win. I was set for two 9 mile laps with over a thousand feet of climbing a lap for Cat 2 Clydesdale's 34 and under.

A fast and dusty start led to the first long single track climb and the need to dodge multiple riders that had either gone out too hard or lacked the power to muscle up the steep switchbacks, or toppled over with slow speed handling issues, leading to the top of the popular DH course. After passing a dozen or so assorted riders pushing, pedaling, or tipping over on their bikes I settled in behind my group points leader, Gary Locken, who had come out from Fresno after a solid performance at Sea Otter. A singlespeeder we had started with led us up the third single track climb, and Gary chose to match his cadence and stayed in the middle ring on the steepest part of the climb. As we passed a big oak, a loud snap erupted, as I saw Gary's chain fly off and my front tire crash into his rear. Since it was too steep to get restarted I straddled my bike and scooted up the trail until it flattened out with 4 or 5 other riders grumbling behind me and Gary offering apologies for the inconvenience. Ten minutes later it was dejavudu from Sagebrush Safari with the 35+ Clydes series leader Greg Turner from Thousand Oaks with his bike upside down repairing a broken chain link.

I concentrated on hammering the flats and downhills and just going far enough into the red on the uphill, that strategy was working except that at the top of several of the second lap climbs I had deep enough pain where I couldn't gain momentum over the flat top into the decents. Awash in Dejavu again Greg passed me much like last time he mechanicaled. Gary must not have his mechanical skills or ability to hammer after squatting next to a broken bike for 10 minutes. Makes me wonder whether I should be carrying a chain tool, not that I'd know how to use it anyway. The sweet taste of victory was mine at last after multiple attempts and many years out in Santa Ynez, a 1st for team platinum, about 5 deep overall in the Clydes 35+ though, it will be tough next year. It was great to see my son and wife awaiting me at the finish line and to take Oliver up on top of the podium.

203.0 awakening

Central Serous vs. AMD?

Central fovea is 189um OD,

318um OS

Monday Boyz Club @ Platinum Fitness

Jog up from butterfly, sue fish helps with twist stretches, MH Mark Vergstein best warm up premovemnt stretch

Plat.fitness Warm up.  Warrior lunge with weight way back on back leg pulse back stretching hip flexor turn toward front leg and twist.  Repeat 5 times each side.

walk outs x 6 to extended plank hold x 20.  Side planks 15 leg raises, both sides, side plank hold 20 sec leg up both sides.  walk out again x 6 and hold.  Good mornings x 20, Mountain climbers, cross mountain climbers 20 each, jump jack squats.

Circuit one:  95# barbell, 6 straight leg dead lift, 6 hang power cleans, 6 front squats, 6 good mornings, 6back squats, rest.  Repeat x 4

Circuit two: Dive bomb push ups x 19, 10, 15, 10 ouch!, wide grip pull ups - 5dh, 5dh, 9 kip, 12 kip, ball chest pass 8#medball x 20, sweeping ball slams 10 per sides first two round, than lunge twist slams 10 per side, squat ball toss x 20

Circuit three: bulgarian split squat with glute loading 30#x2db--10/side, 55lb kettlebell russian swings, good morning medball toss, box jump x 20, bench hops x 20, repeat x 3

jog walk back to butterfly

Sunday osm pass road

Worked last night on talk for a long time, and than overate a bunch of cookies and nuts after midnight, 206 awakening.  8.5 lb overweight vs new year corrected measures.  Yogurt, blueberries, old fashion instant Oats.

Salmon veggies lunch, coffee. Nervous lectureing went well @ Opal for TCOS/ Inspire.  Marcelo to upload.

23:56

tt/cf/elite/platinum Warm-up/MH
400m, 21x44#KB russian swing, 12xpullups, 9 bench jump ups
again,
turn chicken off
again,
again, 11 kipping pullups no jumps, 15 decline push-ups.

10 x 25y swim, after TI drills, Superman flutter, 800m jog
200.5 post breakfast oatmeal/yogurt/blueberries,
Subway Club $5 footlong sub, honeywheat

MH/TT/CF WU, 

CFE abbreviated: 90-45, 90-30, 90-15. 90-stop and quit, too hard

at lunch, no breakfast, 

200.5 awakening.

Monday Platinum Fitness Boys Workout

3/4 mile jog. butterfly beach to Platinum fitness
hinging lunge back bends working hamstring
lunge back bends hip extension twist working hip flexors
10 walkouts to 20 sec walk out hold
mountain climbers x 2o, cross mountain climbers x 20
side plank x 20s, 10 dip side plank, other side same
front plank x 20, slide side-to-side x 10, twist plank x 10

as many rounds as possible 8 minutes: 5 pull-ups, 15 push-ups
max rounds 8 minutes: front squats 2-35lb kettlebells, ram rack 215lbx20, jump squats 20, lunge switch jumps x 20
max rounds: back extensions 16# kb rows x 8 each arm, 85# hang clean to push press x 10
max rounds: 55lb KB swing x 20, 30# step ups, 20 tapping bench jumps
Medicine ball tosses with John: chest pass, overhead pass, side passes
3/4 mile walk back to butterfly

Friday:
21 pull ups, 100 walking lunges, 21 swiss ball sit ups
18, 100, 18
15, 100, 15
12, 100, 12

legs are sore now two days later

press

100-120-130-140-145 Shoulder press
145x3-145x3-145x3-145x3 Push Press
145x5 Push split Jerk

breakfast

TurbTrain W/U 800M 10 chin ups, 10 pull-ups, 2 games 4-on-3 Bball outside, 2 games 5-on-5 full-court indoor Bball.

Freebirds lunch

ride to Sam's than through Hope Ranch some hills, than home.

Dinner Passover, to Costco

Sagebrush Safari

top ten reasons for winning:

1.  Gary Locken from Trisport.com in Fresno didn't make the 11 hr journey to race Cat2Clydes

2.  Slept in familiar bed for much longer 8hr sleep vs 5hr sleep.

3.  Chorizo prerace meal, nothing better than pork, spice, and lard loading

4.  Plenty of coffee and extra coffee, than more coffee on 2+ hr drive

5.  Intense workout with Peter Park@Platinum Fitness to shock the system into obeying

6.  No laps, bermed descents

7.  No crashing thanks to Roger ordering up some new pedals

8.  Mechanicals for leaders of group above me made me push harder

9. Cooler temperatures

10.More pavement