Kaizen-The Philosophy of Continual Improvement

[BEAST MODE]

When is your birfday?

[Kelly Baker]

9/15/1978

[BEAST MODE]

Oh well yeah you are gonna get old pretty soon buddy! Kidding! Seems like you just had a bday.

[Kelly Baker]

Oh well yeah you are gonna get old pretty soon buddy! Kidding! Seems like you just had a bday.

I know it! The older you get, the faster the years go...

[BEAST MODE]

I'm beginning to notice that.

[Kelly Baker]

Wednesday

Power Biceps, abs, Spinning
Lift tempo 4/0/X

Preacher Curl 60 lbs 4 x 6
Concentration curl 25lb DB 3 x 4
Hammer Curl 25 lb DB 3 x 4

Stab. Ball oblique crunch 3 x 12
Stab. Ball roll-out 3 x 12
Cable ab curl 90 lbs 3 x 12
Stab. Ball pike 3 x 15
Bench v-up 3 x 15

45 minute Climb Focused Spin class

Warm Up

In the Meantime-Spacehog- 4:32

Seated Climb

More than a Feeling-Boston-4:45

Rolling Hills/Cadence

Good Times Roll-5000-4:01

Standing Climb/Switchbacks

Hand in My Pocket-Alanis Morissette-3:41

Max Standing Climb

Milkshake-Kelis-3:07

Run w/Resistance/Jumps

This is It-Smugg Juggler-3:45

Seated Climb/Max Seated Climb

When I Come Around-Green Day- 2:58

Use Somebody-Kings of Leon-3:53

Standing Climb

Love Game-Lady Gaga-3:31

Rolling Hills

My Life Would Suck Without You-Kelly Clarkson- 3:34

Cadence Work, Flat

Aeropolis-F-Zero GX Gamerip-4:36

Cool Down

Surrender-Cheap Trick-4:12

Post Ride Music

Dynamite-Jamiroquai-4:59

Higher Love-Steve Winwood Chronicles-5:47

[BEAST MODE]

Pretty good soundtrack overall today KK!

[Kelly Baker]

I'm surprised anyone could hear it over all the gasping for air...bwaa ha ha ha ha!!!

[BEAST MODE]

Evil little KK!!! What was Rob's nickname for you before? Damn it I don't wanna go back through your journal searching...

[Kelly Baker]

Something about being a saucy little minx...I think...

[BEAST MODE]

LOL Yeah I think that's close.

[Curt James]

I know it! The older you get, the faster the years go...

Shhhh!

[BEAST MODE]

Where is my little buddy???