Thu 7th

A1. SeateD DB Tricep Overhead Extension 4 x 20 17.5kg db
A2. Ez Curl Bar close grip bench 4 x 20 20kg + bar
B1. DB Tricep Floor Press 4 x 10 (fucked up first set and did 20!) 17.5kg dbs
B2. Pullaparts 4 x 20

then tried some light db rows - 15kg x 10 on bad side (left) rib hurt a little on the eccentric, so I stopped

Wed 6th

Baseline 'test' for the 10 min assaultbike sustain prog

10mins -> 143 cals
AVG RPM 62 / AVG Watts 327

*got to 88 cals at 6mins (almost the 15 per min pace) then started to drop off - I felt as though I could hold 61RPM even if I felt really tired. For a PR I will need to push a bit more at the start and kick again at the end - especially the last minute. 

Accountability. . Not my best number by any means but it's a start point for the next 4 weeks. . I wasn't sure what to expect, rib felt ok...was nice to open up the lungs for the first time in a few weeks. . Sometimes the numbers can leave us feeling a little deflated but a lot of the time we need to have some emotional detachment from the result. It's just data to tell us what we need to work on or where we are at currently. . #assessdontguess

A post shared by David McConkey (@david_mcconkey) on Sep 6, 2017 at 12:29pm PDT