As promised...the hangs!!

Flex hangs: 8 x 10 sec.
Neg. pull ups: 8 x 10 sec decent
Dead hangs: 8 x 10 sec hangs

Non 24 hour gyms mean shortened evening sessions when days are busy with work. Still managed to do all upper lifts and coreC work, shown here doing leg lifts on pull up straps... Oh well, here are the numbers:

Stretch and crossfit warmup

5. Shrugs: 3 x 8 x 60 lbs in each hand

1. Dead Lifts: 3 x 8 x 130 lbs

2. Bent over rows to the ribs! 3 x 8 x 70 lbs

3. Chest Presses Interval Series: 8x55lbs, 8x75lbs, 3x95lbs, 45lbs bar only to fail (31)

4. Sitting Shoulder Presses: 3 x 8 x 55 lbs with supports.

CoreC abs
Hangs on Thursday.

Weight 145 lbs

Without a doubt, the fitness habit is only exceeded in greatness by the low carb high fat LCHF paleo diet. Raging toward both here, with naturopathic medical supervision and chiropractic care. Have never felt better in my like hope my May blood work comes out clean. Here are the numbers:

Warmup: Fast bicycle to gym 2 miles

1. Shrugs: 3 x 8 x 55 lbs in each hand

2. Dead Lifts: 3 x 8 x 135 lbs

3. Bent over rows to the ribs! 3 x 8 x 65 lbs

4. Chest Presses Interval Series: 8x55lbs, 8x75lbs, 8x95lbs, 45lbs bar only to fail (26) bodybuilder spotter said space hands farther for chest work

5. Sitting Shoulder Presses: 3 x 8 x 55 lbs with supports at 4 keep hands close in and use a real steel bench to sit on, not a cheap chair, said spotter dude.

then pre-pull ups
Flex hangs: 5 x 10 sec. Cage pos 13
Neg. pull ups: 8 x 10 sec decent
Dead hangs: 5 x 10 sec hangs

Then CoreB abs by memory, left notes in wife's car

Swung around 44 lbs kettlebell because no others were around.

Bicycled 2 miles home with salad fixings and a dozen hi omega 3 eggs. Made salad dressing with lemon juice, EVOO and pictured sprouted garlic cloves.

Weight 140 lbs, must eat more, lost 2.

Imagine riding down the highway at speed, 75, 80 mph or so, then suddenly a slight hill or headwind causes the bike to slow down to 45 mph.  Everybody starts passing, while the rider must rev and shift to regain the throttle.  Needless to say, I do not need to imagine this dangerous circumstance because I have been living it, off and on, for nearly a year.  Desperate for a solution, I started Googling for motorcycle wisdom.

With the search terms "motorcycle acceleration problems" I was led to forums that theorized a fuel system breathing issue, which made sense to me:  the Suzuki SV650 was purchased in California, and has a persistent whistle sound that the gas tank makes when parked in the sun.  Only opening the gas tank halts the whistle, by equalizing the internal pressure of the gas tank with the atmosphere.  

Armed with new search terms "sv650 fuel breather" I uncovered this gem (thank you Google and blog author!) which details removing a rubber part to allow the gas cap to breath, and equalize the tank pressure.

Hopefully, the fix will eliminate the vacuum that exists in my fuel system, allowing gasoline to flow freely to the carburetor.  Will follow up with results later.

1. Opened gas cap

2. Removed red rubber part where screwdriver is pointing

My raggy juniper upstages...!

One of the interns at Lynn's work, Paul, also happens to be an experienced crossfit trainer. Paul insists that I stop using all exercise machines and replace them with crossfit activities. I have agreed, so today we did 5 minute elliptical warmups with massive resistance changes every 30 seconds, then calisthenics like prisoner squats, jumping jacks, dot drill and single leg squats. Lynn did lower body crossfit, and I did upper body free weights plus some pre-pull-ups:

5. Shrugs: 3 x 8 x 50 lbs in each hand

1. Dead Lifts: 3 x 8 x 125 lbs

2. Bent over rows to the ribs! 3 x 8 x 70 lbs

3. Chest Presses Interval Series: 7x60lbs, 7x80lbs, 3x90lbs, lynn gym bar = 30lbs bar only to fail (46)

4. Sitting Shoulder Presses: 3 x 7 x 50 lbs with supports.

Flex hangs: 5 x 5 sec. Cage pos 13
Neg. pull ups: 5 x 10 sec decent
Dead hangs: 5 x 10 sec hangs

CoreB abs Wednesday
Cardio Wednesday

Weight 142 lbs

Lynn joined a gym, and this evening I was her guest. We did lower body lifts and I showed her some pre-pull-up hang moves. She managed the full chin hang well, along with some negative pull-ups.

The gym closed early on Sunday, so I managed to do my stretches, lifts, hangs and only half my abs set. Tomorrow will be a makeup day for abs and cardio.

Fitness is so fun with the family!

Getting out of the gym and on the trail is good a good idea, especially when is Lynn's!! After scootering around St. Martin, it was a joy to ride two-up on a real motorcycle. So we rode to Mingus Mountain and hiked five miles while doing some crossfit work.

Then we spent the evening with the Prescott Astronomy Club and observed the following galaxies:
Orion Nebula Messier 42
Whirlpool Galaxy Messier 51
MGC 4565

Our Earth is currently positioned with the Milky Way at our horizon, so now when you look into space, you are seeing intergalactic space, without much "Milky in the Way". Prescott is world renown for our dark skies and stargazing ability. It was wonderful.

Day after weights cardio working for me, as are those 6 daily meals and 64 oz of RO water. The numbers: 9.25 miles in 36 minutes, bareback ride to make natural testosterone with sunlight, vitamin D and cholesterol.

Bolstered with online encouragement from virtual gym partner Shell, I added 20% to my ab reps. So 15 becomes 20 like "...13,14,15 S-H-E-L-L ok" ouch. Well, you have to get creative when you're making muscle. Pictured are "Death Crawl" http://kettlebellworkouts.com/renegaderows/ new coconut H2O obsession, and pineapple smoothie reward right at the gym. Get your 30g protein within 30 minutes of workout. Here's the numbers:

Warmup: Kettlebell swing 60 x 20 lbs
Stretch for 20 minutes. Then death crawls.

5. Shrugs: 3 x 8 x 65 lbs in each hand

2. Dead Lifts: 3 x 8 x 125 lbs

3. Bent over rows to the ribs! 3 x 8 x 70 lbs then pre-pull ups
Flex hangs: 5 x 5 sec. Cage pos 13
Neg. pull ups: 8 x 10 sec decent
Dead hangs: 5 x 10 sec hangs

1. Chest Presses Interval Series: 7x55lbs, 7x65lbs, 3x95lbs, 45lbs bar only to fail (24) too many Death Crawls

4. Sitting Shoulder Presses: 2 x 8 x 45 lbs with supports at 4 too many dead hangs!!!

Then CoreB abs with 20% bonus

No cardio.

Weight 142 lbs