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Raced my woman earlier today her on the pedal.bike me on foot for 100 yards max effort, she let me win ;) Leg workout this evening was 4-1/4mile max effort sprints in the bike with only 30-45sec rest between flights.

Band Tricep Pushdowns Band Lateral Raises Band Low Rows Feet Elevated Deficit Push Ups Band OH tricep ext Standing DB curls DC style stretching after all sets

6.5mile Bike ride this morning, relatively flat the whole trip

5mile Bike ride today, peddled the hills hard until my legs felt like lead

Band Tricep pushdowns 35s DB Rows Band and DB lateral raises Toes to bar Chin ups Kneeling DB(35s) OH Press DB(35s) curls Band crunches Lying ab twists DC style stretching after most sets

Home workouts from here on out using DBs(35s) various thickness training bands, and BW exercises. Today was the first workout in weeks, just biceps, triceps, and shoulders.

That belt Squat attachment looks like fun

Today's workout started with a good yoga and mobility session then upperbody Straight bar cable tricep pushdowns 70x14, 70x10 last rep 4sec negative Chin Ups BW x7, x7, x7 DB lateral raises 30s x12, x10, 20s x19 last rep negative to failure Upper pec pec deck 60x13, x13 last rep 4sec...

This evening's workout was a quick yoga and mobility session then ran 2.5miles at a 5-6mph average pace

Big back attack!

This evening's workout started with a quick yoga and mobility session then upperbody Tbar Rows 75x15 last 2reps negatives to failure Straight bar cable tricep pushdowns 70x15 last 2reps negatives to failure DB lateral raises 20s x24, 20s x19 last 2reps negatives to failure Chin ups BW x10...

Long run, started with 1.4mile up a long gradual hill to my bosses house took 13:45min, got a drink of water grabbed things i needed and talked for 10min about tomorrow's work, then continued on to run another 2.5 miles in 23:00.

This evening's workout started with a good yoga and mobility session then arms and delts Rope cable tricep pushdowns 50x17, 50x17 last rep negative to failure Incline bench seated DB curls 30s x8, 20s x17 last rep negative to failure DB lateral raises 30s x12, 20s x24 Single DB OH Tricep...

Today's workout was quarter mile sprints, the first 2 were at ~85% max effort as warm ups. After recovering almost fully for 10min in ran a 3rd sprint and set a PR of 1:06

This evening's workout started with a good yoga and mobility session then legs, triceps, and abs Deficit Leg Press 560x8 RPx2, 490x11 last rep negative to failure Straight bar cable tricep pushdowns 90x9 last rep negative to failure Toes to bar x12 Straight bar cable tricep OH ext 100x17...

This evening's workout started with a quick yoga and mobility session mainly upper body, then arms Rope cable tricep pushdowns 60x13 RPx3 Chin grip lat pulldowns(bicep focused)180x9 last 2reps negatives to failure Rope cable OH Tricep Ext 70x13 last rep negative to failure Incline bench...

Today's workout was just cardio went for a 3mile run at around a 5mph pace

Today's workout started with a good yoga and mobility session then arms, delts, quads,and calves Straight bar cable tricep pushdowns 70x16 RPx3 Chin grip lat pulldowns(bicep focused) 165x11 last 2reps negatives to failure DB lateral raises 30s x12 RPx3, 20s x25 RPx5 Calf Raises on Pendulum...

Today's workout was a 1.15mile run around 5-6mph pace, with a 165yard max effort sprint at the end

This evening's workout started with a good yoga and mobility session then upperbody Rope cable tricep pushdowns 50x18 RPx4 Tbar Rows 100x10 last rep negative to failure Incline DB chest Press 55s x11 RPx3 Toes to bar x9 Chin grip lat pulldowns 190x6 RPx2 DB lateral raises 30s x9 RPx3, 20s...