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Edit Week 17 — Jan 12 – Jan 18 (W15)

Note Jan 12 Shoulder strength & endurance work and ROM exercises Rode indoors No cryotherapy Jan 13 Did some leg resistance work and was starting shoulders when K.L. called about doing a ceiling drawing for the designer. Went to measure that at 10:45 and met kl, Dustin, Kennon, and Rob. Came home and modeled the room in chief architect. Finished at 12a and emailed to kl Jan 14 Tweaked on the ceiling layout for KL and then talk to KL and then tweaked on it some more off and on throughout the day I did most of my shoulder work and I got on the bike for 2 hours and 45 minutes indoors with no support bands No cryotherapy Jan 15 PT with Jason today. Worked on billing hours out of Chief architect. Used AI to find unique time intervals from the time logs of both the plan and the layout files; for both the mural drawings, and the ceiling layout that I did for KL. KL had asked about how much time I spent. He was getting on a plane leaving Cincinnati Ran on treadmill 2.5 miles in the evening Jan 16 Up early to ride on the trainer 1 hour and 45 minutes. Kirk Corsello's funeral was today. There was at least 500 people there. Catholic Mass Funeral. First time for me. Jan 17 Road outside in 50° weather today with Alan and Lamar. I would not have done it riding by myself. I was motivated by those guys. Started the ride at 2:00 on a 15-hour fast Fell on my bad shoulder on something slippery in a Stone mountain bathroom. Was very very painful but was feeling a lot better within a few minutes and was able to keep riding Ate at 6:30-7. Only ate once the whole day. ( Oh speaking of which, with the stack and protein plan for the past few months, I have put on 3-3.5 lbs of muscle, but also some water and fat. Up from 142 to 153lbs. I did cryotherapy twice once at 8:00 and wants at bedtime at 11:00. Jan 18 Rode on 70 minutes on trainer, doing some z3, and z5 intervals. Did shoulder ROM work but I skipped doing the strength and endurance stuff because of falling on it yesterday. I felt it would be better to be a little conservative today. I followed up with a lot of cryotherapy maybe 45 minutes. Nap baby

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