Shoulders + Bikepacking Prep


Went to the dentist for my 3mo cleaning recall, looking better. Gotta nail down the new habits: 1) mouth guard, 2) dental pick, 3) uber floss.

Shoulders

My shoulders felt a bit sore from yesterday’s chest lifting + the cycling (lesson: don’t put them back-to-back), so going low weight / high reps today. Curious if that’ll help with overall 1RMs after a few pushes.

Front raise felt rough, so cut a set.

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Chest / Tri's + Light Uvas Jog


Uvas Jog

Uvas Rd is closed for bridge construction through the 14th, i.e. few cars. Took a light Z2 jog/walk at like 14min miles – could feel the sore muscles from the last two days of riding.

Chest & Triceps

TODO

Exercise Set Weight Reps
Push-ups 1 105 15
Push-ups 2 105 16
Push-ups 3 105 13
Triceps Extension 1 52.5 10
Triceps Extension 2 52.5 11
Triceps Extension 3 52.5 9
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Harvey Bear to Henry Coe Grind; Obsidian Org?


Should CEO and I use Obsidian more?

CEO and I were wanting yet again about a shared organization system. I like the ideas behind Obsidian (file backed, plugins), but will it work for us?

Our requirements are:

  1. Mobile interface: It’s critical to capture and access info from phones, even more so than desktop interface
  2. Easy-enough-to-use for everyone: otherwise it won’t get used.
  3. Hackable and extensible: cause it’s more fun that way

Harvey Bear to Henry Coe’s Hunting Hollow Gravel

My stoke was stronger than my legs were sore, so went on a gravel grinder from Harvey Bear’s lower entrance up to the end of Hunting Hollow. Strava here.

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Chest & Tri's, Mt Hamilton Basecamp FTP Test


FTP Test

I enjoyed testing on Sulfur Mt in Ojai last time, so for today’s headed to the Lick Observatory on Mt Hamilton.

Post ride: I started from the floor of the valley, which apparently added 2K ft of climb on top of the 3K from Joe Grant park. Not today, satan. I looped back after the first major climb (which added another 1K ft). Super fun descent. I’ll break it down by trying the upper section separately, then linking them up in a third ride. Pulling it off in a single ride would be like 2K m of climb, supposedly cat 2 (bordering on cat 1).

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Back / Biceps & Bikes


Cycling

Aiming for some light Z1/2 on the trainer for about an hr, hopefully on zwift !? Got an ant+ usb dongle that should work with CEO’s mac so gonna give it a go.

[no zwift, but did get in 1h20m on the rollers]

Weight lifting

Still sore, now from yesterday’s leg lifts.

Today had Core I scheduled, but CEO got me on a Nike Fit workout which featured solid core work as well as some active leg recovery. Check. My main lift is still scheduled: dumbbell back and biceps, mapped out below.

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