December 18, 2019

WEDNESDAY– 5:30 PM

CYCLING (1 hour 12 mins, resistance trainer)
4 x 8 minute sub threshold
Warm up
15 min – 113 W
8 min – 203 W
5 min – 125 W
8 min – 205 W
5 min – 133 W
8 min – 204 W
5 min @ 121 W
8 min – 209 W
Cool Down
10 min – 110 W

NOTE:

Right lower lumbar pain started on Tuesday PM. Likely caused by T Getup exercise Monday AM. I haven’t done TGU in months and I did them before my spine was warmed up. Muscles and fascia around mid torso and spine tighten up (normal DOMS) and it is exacerbated by driving and sitting all day. Unfortunately I have history of lumbar disk pathology which can flare abruptly. Yesterday afternoon was 9 out of 10 pain level. I will count that as day 1. This usually takes 5-7 days to stabilize and 2 weeks until I can resume heavier lifts. Riding doesn’t pose much difficulty. My biggest limitation is extension movement.

October 10, 2019

THURSDAY – 4 AM

CIRCUIT x 5
Turkish Get-up – 24 kg up/down both sides x 1r
Hip Thrust – 225 lbs x 15r

2 mile walk (+26 lbs)

THURSDAY 5:30 PM

CYCLING  (indoor trainer)
Warm up 5 min @ 80 W active recovery
15 min @ 150 W Tempo
15.0 sec @ 300 W Hi cadence, low gear (39-18) Max effort
04:45 @ 150 W Tempo
Repeat x 4
20min @ 150 W Tempo
5 min @ 100 W Recovery cool down

NOTE:
AM Body weight – 173 lbs