July 20- woke up with crick in my neck. Warmed up with long cycle, 2x16k: 1m @ 6rpm. 2x20k: 1m @ 6 rpm. Did not loosen up. 15 minutes on the cross-cycle for cardio. Ended with long cycle, 2x16k: 1m @ 10rpm.
July 5- Deadlift: 4 singles @ 215. Bench Press: 4 singles @
135. Long cycle clean and jerk, 2x20k. Warm up: 1m @ 8rpm. 1m @ 6rpm, 2x20k.
Work set: 2x20k: 7m @ 6rpm = 42 reps. Rest 1m, then 15m on the cross-cycle.
Total of 23m cardio. Worked on house for four hours.
July 3- Deadlift: 4 singles @ 225. Bench press, 4 singles @
135. Started long cycle, but not feeling it at all today. Low energy after long work day yesterday.
