Cyntergy Rules..

Only workout today, due to the fact that I needed to change my front tire, was going to cyntergy for the first time in Months.  Man I needed it too.  Felt great to work my whole body, and stretch, specially my hips.  I need to get back into doing it two to three times per week.  I can really feel it working and helping a great deal when I am on the bike.  I was shaking when I was done...

Intervals in RI by scott_t_ct at Garmin Connect - Details

Intervals in RI by scott_t_ct at Garmin Connect - Details

Short hard ride in RI with Nick. Started poorly as I had to change my wheel and use Nick's Cosmic Carbone front wheel. Mine had a flat, so I need to get a new tire for the Dura Ace Tubeless tomorrow. Road hard during portions of the ride, but still had to recover twice after harder bouts. Hopefully I can sustain a longer hard effort in the weeks to come.

RI Ride with Nick...NICE!

RI Ride with Nick.  Love the flats and drafting with Nick.  Fun!  My legs were a bit sore after Walking/Jogging yesterday, but was not an issue.
Rest day tomorrow.

Walk/Jog and New Lifting Routine...

Today I did a fast walk/jog on my normal route trying to keep my HR above 120 by doing short intervals of running/jogging followed by power walking.  This was followed by going to the gym to do a quick ab and lifting routine.  HealthTrax changed to a nautilus circuit, which I do not like as much as the cybex that they did have, so I changed up to a new routine on the Universal Machine and freeweights trying to do a whole body circuit 3 times.
3 X Pull down at 100lbs
3 X Chest Fly at 55lbs
1 X Upright Row and 1 X Pull Down Row and 1 X Bend over Row 90lbs
3 X Tri Push Downs 55 lbs
3 X Dumb Bell Hammer Curls - Dumbell  25 - 35 progressive
3 X Short Press dumbell 15 - 25 progressive.

This will be done 3 X per week M-W-F followed by my hot tub streching routine which felt awesome.