Saturday- 12/13

Foam rolling

Running

5 miles- 33:15

 no inclines- taking it easy I guess

Core

Caveman- 3x30 @ 12

Incline side abs- 2x20 each side

Side wall throws- 1x30 each side @ 12

2 minute plank

40 sec flutter

40 sec swivel

40 sec six inches

3x45 sec of leg throw downs: middle, left, middle, right, middle... (no partner though)

Friday- 12/12

Today I started up with some pre-lifting stuff that I think I will try to do before every leg lifting session.  All thanks to misha.

1. Foam Rolling

2. Active Warm up

3. 4x6 OH med ball throws (4kg ball) and 4x6 one legged hopping

4 Lifting:

Front box squats- 1x4 @ 95

1x6 @ 115

1x8 @ 115

1x6 @ 135

   1x8@ 135

DL- 1x5 @ 155

3x8 @ 185

Reverse DB lunges- 3x10 @ 40

Ex. Ball thrusts- 3x25

Ex. Ball rolls- 2x30

Core

Incline abs- 2x20 on each side

Med ball wall rot.- 2x40 @ 12

Caveman- 2x30 @ 12

3x: 10 reg. 10 decline 10 'diamond'

then just 10 more to make it

100 total pushups

Thursday- 12/11

Running

5 miles- 33:34

no incline mile 1

1 incline mile 2

1.5 for next .5

2 for next .5

1 for last two miles

Lifting

Shoulder raises- 3x10 @ 35

Upright row- 3x10 @ 60

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 35

Back pulls- 1x10 @ 85

     2x10 @ 80

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Bicep curls- 1x10 @ 20

21's- 1 @ 40

Core

30 sec flutter

30 sec swivel

30 six inches

50 ninety degrees

50 regular

50 heel touches

50 each side

75 apple picker

30 up and outs

Wednesday-12/10

Day off.  Taking more off from now on I think/guess.  We'll see.  Maybe wednesdays completely, and saturday and sunday easier/more cardio?

Tuesday- 12/9

Running

4 miles total

3 miles- 20:30

1 incline for first mile

1.5 incline for the next two

This was way harder than it should have been.  I was gonna run farther, but just could.  Oh well.  I was pretty sore today from lifting yesterday, probably from lifting more than usual.  

I then did another mile after lifting

1 mile- 6:48

4 incline

Uphill run, got me sweaty real fast.

Lifting

DB bench- 1x20 @ 35

   2x12 @ 45

Skullcrushers-1x10 @ 50

   2x12 @ 40

Pulldowns- 3x10 @ 90

Med ball overhead raises- 3x25 @ 18

Core

10 clap pushups

10 diamond pushups

30 sec flutter

30 sec six inches

10 pushups

75 ninety degrees

10 pushups

75 regular

10 pushups

75 heel touches

10 pushups

50 each side

15 pushups

75 apple pickers

75 total pushups

Monday-12/8

Running

1 mile warm up- 7ish

Lifting

Squats- 1x10 @155

       1x10 @175

       1x10 @ 185

       1x8 @ 185

DL- 1x10 @ 155

        2x10 @ 175

        1x8 @ 185

Split squat- 3x10 @ 40

1 leg RDL- 2x10 @ 20

    1x10 @ 25

DO MORE NEXT TIME

Rushed off to a movie.  Did 50 pushups before I left then the following core when I got home.

Core

40 sec flutter

40 sec swivel 

40 sec six inches

10 pushups

20 slow bike

60 fast bike

10 pushups

100 ninety degrees

100 regular

10 pushups

50 each side

10 pushups

30 up and outs

10 pushups

100 total pushups today

Sunday- 12/7

Nada. Snowing balls.  Stupid excuses, but it'll be ok.