Easy 30 min run on treadmill 3.4 miles
Light Strength Training
Hamstrings (compound) - Long lunges 4 x 12 steps = 48 lunges.
Core - High to low woodchop 5 lbs, 3 sets of 15 ; rest 5 per side
Chest – Stabilization pushups on ab ball (compound) - 2 x 15; rest 15 sec.
Shoulders – Arm Circles (compound) 3 x 15 wide circles w/5lb per arm; rest 10 sec
Quads- compound - Pile Dumbbell Squats with 10 lb weight, 3 sets of 12; rest 30 sec.
Core Crunches with 2 sec hold at top; 2 x 25
Bicep – Alternating Bicep curls (isolation) 3 sets at 12 lbs x 15; rest 10 sec.
Lats – Close & Wide Grip Pull Downs (compound) 3 sets each wide&close at 60 lbs x 20; 20 sec rest between sets
Lower back – Hyperextensions (isolation) - 3 sets of 12.
Core - Roman chair 1 x 20 straight, 1 x 20 side to side
Weight assisted pull ups 2 x 10 at 55 lbs lifting 85 (Back & Bicep; compound)
Weight assisted dips ups 2 x 10 at 55 lbs lifting 85 (Chest & tricep; compound)
It was nice to get up early and hit the gym. The run was so-so. I’m really trying to work on just putting in mileage here and there and keeping my pace down. It’s so hard for me to hold back. My calves felt tight for most of the run and my knees hurt like a mother#$%& do to the scabs on them. I swear every time I move my leg I tear that shit open. I’m slowly losing my strength : (, it’s now been 3-4 weeks since I was training 3-4 days a week pushing good weights….now I strength train 1-2 times at week at most and I can feel the impact to my upper body. The weight assisted dips and pulls up were difficult, blah……this sucks. On the flip side I do feel a stronger on my run and bike and ultimately that is what is most important. I do miss the iron….
Got quite a few comments about my fucked up knees and black eye. One that will result in a $100 donation. Woot! Woot!