prior to my workout today i walked to the grocery store and carried a 2.5-gallon container of water home. it's 1/2 a mile each way. i also biked to the gym as usual.

db deadlifts:
2 x 12 x 50s each hand

hammer lat rows:
12 x 78, 2 x 12 x 83

straight-arm cable pushdowns:
12 x 60, 2 x 12 x 50

usual medicine ball awesomeness...
3 rounds of this:
10 x underhand throw w/vertical jump
10 x wall tosses each side
10 x overhead throw w/broad jump
(all w/8lb. ball)

followed by...
3 round of this:
60 x straight-arm overhead wall taps
10 x seated overhead throws
(all w/4lb. ball)

biked home and spiked insulin. now time to bike to my landlord's house to pay the rent. i'm pretty sure i'll hit at least 40 miles this week.

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