We opted against Chilly Hilly today and instead went for a nice ride from Log Boom to Marymoore over to Bellevue and back up Juanita to Log Boom for a 30 mile ride. Ruth opted to ride home from there while I happily drove. My legs were feeling it on the trail from Marymoore to Bellevue but I felt strong and steady going up hill from Kirkland and Juanita.

Weights this afternoon after we recover a bit.

30 Mile Ride @ 02:00:00

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Weights were HARD this afternoon. I did them correctly (slowly) and got my ass kicked.

Weight Training
CORE
1x 1 Min Plank with Rotation each side
3 x 1 Min PlankBack
2x15 @ 10 lb plate
2x15 Captain's Chair

SHOULDERS
Overhead Press 2x15 @ 22.5 dumbbells
Shoulder raise side and front 2x14 @ 8 dumbbells

CHEST
Bench Press 1x12, 1x10 @ 60
Chest Flyes 2x15 @ 30 dumbbells

BACK
Seated Row 2x12 @ 75 machine
Lat Pull Down 2x15 @ 60 machine

TRICEPS
Assisted Dips 2x15 @ 125 machine

BICEPS
Concentration Curls 2x10 @ 20 dumbbells