Blood On The Tracks

"I had a job in the great north woods
Working as a cook for a spell
But I never did like it all that much
And one day the ax just fell.
So I drifted down to New Orleans
Where I happened to be employed
Workin' for a while on a fishin' boat
Right outside of Delacroix.
But all the while I was alone
The past was close behind,
I seen a lot of women
But she never escaped my mind, and I just grew
Tangled up in blue."
 Bob Dylan

Can't let folksingers run internal soundtrack for long without getting 'round to Bob.  Owned Blood On The Tracks on vinyl, cd and now downloaded after 80 minute blowout on Thursday, during warm down in a pool of sweat, then into yoga studio, plug into sound system, swing feet up the wall, push through heels and breathe.  The last three: If You See Her, Say Hello; Shelter From The Storm; Buckets Of Rain awesome songs.  Spare, timeless.
Thursday
pushups, 20/20 10 x 8, the more careful you are the harder these get.  Last set (90-100) was brutal.
10 front squats, twin 16
10+10 65lb rows
 5+5 sls, last 5 16kg bu
3x, 10 pu last two for a total of 100.
30 24kg swings to 1+1 TGU x 5, last 32, pretty solid.
40 then 10 swings

Picking up c and b late, suggestions to take an earlier flight ignored.  Roll out of gym by 9 after great Dylan infused cool-down, Perbacco awaits.  Excellent Barbera, roasted beet salad, Tortelli; can't say it enough, god I love this town.  Sweet bartender full of knowing smiles as I drink my way through about two quarts of water and one glass of wine.  Glow dims quickly sitting in the Millbrae BART lot for 70 minutes waiting for a late plane.
Friday
60 min yoga at noon, little rocky, very late night and triceps feeling smoked.
Saturday
 Cold, pouring rain.  "Quick" drive to pick up Ronnie Law's band takes all day; but great people.  Vernell Brown, Jr. an absolute hoot, had never been to sf and was like a kid.  Can play too . . . here he is with Kenny Garrett . . . http://www.youtube.com/watch?v=EHIiBewagOQ 

Sitting in car all day not conducive to good bio-mechanics.  I feel like shit but force it into gym any way for 4th circuit training session of the week.  Questionable decision goes like:
16kg swing warm-up, 10+10 x 5, straight.
Burpees to two push-ups to suitcase deads, twin 24 x 8
12 step back lunges, 18 lb. medicine ball press opposite active leg
5, 3 neutral grip pull-ups 22 lbs assist
6+6 single leg deads, 16kg
3x
none of that feels good, nervous system feels fried and body jacked up.  DOMS at triceps; swings or snatches would be a mistake; 
10 TRX rows
10 80lb bicep curls
10 delt flys, feet up, 30lbs
20 35lb skier plate swings.
3x
Delt flys feel awkward and weird over a year since I have done and it shows.  Even curls feel like crap, so much for four a week.  Feel like roadkill; rest day tomorrow.
Buckets of moonbeams in my hands.