along with knocking out my power for more than a week, blowing over a bunch of trees and tainting the city of houston's water supply, ike also had a devastating effect on my gym schedule. combined with the hectic nature of covering an nfl team, i haven't been able to work out since the week ike hit. that's been more than a month. i'm feeling very wiped out right now.

ez bar curls:
10 x 55, 8 x 55, 6 x 55 (only doing 3 sets b/c i failed.)

incline db curls:
10 x 12.5, 8 x 15, 6 x 17.5, 6 x 20

tricep pushdowns behind back:
10 x 90, 8 x 100, 6 x 115, 6 x 115

shoulder rehab...

internal/external rotation:
3 x 10 x each movement/each side x green band

single-arm lateral raises:
3 x 10 x green band

bb shrugs:
3 x 10 x 90

side tosses against wall:
3 x 12 x 8-lb ball

leg raises w/medicine ball overhead raise:
2 x 10 x 4-lb ball

medicine ball sit-up throws:
3 x 10 x 6-lb ball

i biked to and from. i was not prepared to go as hard as i did, even if it doesn't look like i went that hard. my heart rate was up the whole time and now i'm spent. it felt good to be back up there...finally.

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