L-Pull-Ups: 2x10xBW
DB Side Laterals: 2x10x10s
DB Upright Rows: 2x10x17.5s
HS Crunches: 4x12x55

Deadlift 3-2-2-1-1-1 reps
105-125-145-160-170-180
Bench press 3-2-2-1-1-1 reps
125-135-145-150-155-160
Back Squat 3-2-2-1-1-1 reps
90-120-130-140-150-160

7,674 ft elevation climbed; rode the route for my upcoming 12.5 mile TT hill climb, just to check things out. Very foggy with extremely limited visibility out there with gusty, bone-chilling winds coming off the ocean - my left knee was aching b/c of the cold. There was so much fog that it was causing droplets to form on my eyelashes and on my arms. Basically, it was like riding in the rain, but more disorienting because in some areas visibility was probably not much more than 25 yards, at best.

Very VERY easy spin. Kept avg HR down in z2, which is fucking hard to do around here.

Bench Press: 4x10x115
Rows: 4x10x75
Situps: 4x25
Ab Flexor: 2x10x40
DB Shoulder Press: 4x10x30s
DB Curls: 2x10x20s
BB Curls: 2x10x45
Tricep Ext: 4x10x50
Calf Press: 4 sets TF, drop sets
100,80,60,40

w/u, 20 min LT test up OLH Rd; 1,186 ft climbed @ 7.3% avg grade, then c/d