Lol. Usually (but not always) the right choice. 
1 Like
Thursday
Seated row 3x12x140lb
Incline bench 3x12x30lb db
Face pull 3x12x70lb
Viking press 3x12x20lb
Fly 12x20, 2x10x20lb db
V grip pull down 12x140, 2x13x150 lb
My back and lats were still a bit sore but I was able to do the planned work out. My shoulder and knee are feeling super good.
9 Likes
This is so good to read!
3 Likes
Friday
Deadlift 2x10x115, 2x5x125, 5x135lb
SSB 3x12x110lb
GHD 3x10
Step up 3x12x25lb per side
Hack squat 3x12x40lb
Pallof press 3x8x30lb per side
8 Likes
Week end are still for biking with this amazing weather. So saturday, when every one was in Québec for the World Cup, we went the other way and did a chairlift day with no line up.
And today, we swaped bike ans did some pumptrack cardio.
8 Likes
Monday
Bench 2x12x65, 12x70lb
Landmine row 2x12x45, 10x50lb
OHP 12x15, 2x10x20lb db
Lat pull dow 2x12x140, 12x150lb
Squeeze press 3x12x25lb db
Front + lat raises 3x8x5lb db
The last set of 2 last movments are hard as hell.
8 Likes
Tuesday
Squat 2x12x115, 12x125lb
Landmine rdl 3x12x90lb
Leg press 12x200, 2x12x210lb
Pull thru 3x12x140lb
Calf raises 3x20x210lb
Abs
As my knee was still stiff I kept it in a comfortable rom.
6 Likes
Thursday
Went for a bike ride yesterday before work.
Seated row 2x12x140, 12x150lb
Incline bench 3x12x30lb db
Face pull 3x12x70lb
Landmine OHP 2x12x20, 12x22.5lb
Fly 3x12x20lb db
V grip pull down 2x12x150, 12x160lb
8 Likes
Friday
Deadlift 10x115, 2x10x125, 8x135lb
SSB 3x12x110lb
GHD 10, 12, 12
Step up 3x12x25lb
Hack squat 3x12x40lb
Pallof press 3x8x40lb
Feeling a bit stuffy but not sick.
8 Likes
Biking week end. The weather is unreal. I did mow the lawn in short and t-shirt.
Rain is on the way and normal temps too.
We are invaded by lady bugs at the moment. And those suckers are bitting. But the colors are great, the leaves are just starting to fall.
8 Likes
Monday
Not 100% but not sick.
Bench 12x65, 2x12x70lb
Landmine row 12x45, 2x10x50lb
OHP 3x10x20lb db
Lat pull down 3x10x150lb
Squeeze press 12x25, 2x10x30lb db
Front + lat raises 3x10x5lb db
8 Likes
Tuesday
Squat 12x115, 2x12x125lb
Landmine RDL 3x12x90lb
Leg press 3x12x210lb
Pull thru 12x140lb
Calf raises 3x20x210lb
Abs
Tomorrow, I am having a full rest day. I have an appointement before work and we finally got some much needed rain
8 Likes
Thursday
Seated row 12x140, 2x12x150lb
Incline bench 2x12x30, 10x35lb db
Face pull 2x12x70, 12x80lb
Viking press 3x12x25lb
Fly 3x12x20lb db
V grip pull down 3x12x160lb
BW 141lb and day 1 of the random cycle of homones
8 Likes
Friday
Deadlift 10x115, 10x125, 2x10x135lb
SSB 12x110, 2x10x120lb
GHD 3x12
Step up 3x12x25lb
Hack squat 3x12x40lb
Pallof press 3x10x30lb per side
8 Likes
Biking week end. Cold enough for a fleece and shell with cold feet. Even my water got too cold for my liking.
The trail were just right. Not bone dry hard and slick with mud.
Last day running chairs. And with a lot of rain coming this week. I feel like it will move to indoor pumptrack and winter stuff maybe.
Now, lets get those rigs cleaned up.
8 Likes
What beautiful view!
1 Like
It is amazing, how much leaves are left in the trees one week before Halloween. Last year we were riding in leaves piles. Not much rain or wind must have help keep the leaves and colors for longer.
4 Likes
The leaves haven’t even really changed colors yet where I live 
1 Like
Monday
Bench 12x65, 2x12x70lb
Landmine row 12x45, 2x12x50lb
OHP 12x20, 2x10x20lb db
Lat pull down 3x12x150lb
Squeeze press 12x25, 2x10x30lb db
Front + lat raises 3x10x5lb db
8 Likes
Tuesday
Squat 12x115, 2x12x125lb
Landmine rdl 3x12x90lb
Leg press 3x12x210lb
Pull thru 3x12x150lb
Calf raises 3x20x210lb
Abs
My knee scar and patellar tendon are still tender but no more then a mild discomfort in some parts of the movements. So, I keep going but I don’t increase anything for a bit of time.
7 Likes