Day 69 of 90: beautiful day!! biking, legs amazing food!!!

Beautiful Tree!!

Perfect day here in Madison! about 79 and sunny, leaves are changing colors, so we road bikes almost all day long, would sit and read a bit, have some tea and chill....just a awesome day!!
After that had a great meal, then read some more then met my friend justin at the playground and did some leg strength training and then some levers, flagpoles and planches:) awesome day:)
MBG 1 restoration - Eischens Yoga again but held each pose for about 30 seconds each and did  repeats of wall back domes walking feet up and down the wall for 5 reps...love this one as it really helps to open up the hips and shoulders alot. Then after training did a hot/cold shower x 6 cycles and feel pretty darn good right now!!:)
MBG 2 training -

Doing GHDs on Playground!!

• Glute Ham Developers (GHDs) feet under slide on playground...worked perfect for 3 sets of 8!
• Alternated these with pistols to russian lunge alternate 1 leg squats for 3 sets of 5 of each.
• after done with these then i did some sets of flagpoles for 3 sets of 10 second holds at parallel 
• Then did some 1 arm HS holds, L seat holds on parallel bars and hanging from bars too!

MBG 3 eating plant based! -

1. Big spring water with some greens mixed into it...not bad:) 
2. Mixed greens, corn, beets, sunflower seeds, almonds, veg patty, flax oil
3. banana, cranberries, raisins, almonds
4. Spinach, mango, banana smoothie with goji, cacao, bee pollen and some SOLife
5. figs
6. Spinach salad, roasted almonds, orange slices, lentils, sweet potato, wild rice

REMEMBER MY FRIENDS - TELL AS MANY PEOPLE AS POSSIBLE ABOUT OUR MBG 3 EAST COAST SEMINARS COMING UP OCT 16-23 OKAY!! MUCH APPRECIATED MY FRIENDS!!!
Felt good today and as usual it's really good to be home for a few days in a row:)
well now til i go to NYC for 10 days:) haha
peace,
jon