Friday- 1/16

Running

6 miles- 40:25

Incline .5 @ 4.5

Incline 1 @ 5.5

Core

100 pushups- diamond, reg., decline

75 reg.

75 ninety degrees

45 sec six inches

3x30 sec leg throwdowns

70 heel touches

Thursday-1/15

Running

5 miles- 33:45

Incline 1 at 3.5 miles

Incline 1.5 at 4.5

Incline 2 at 4.75

Lifting

DB bench- 3x10 @ 50

SC- 3x15 @ 40

OH med ball raises- 3x25 @ 18

50 pushups

Core

6 or 7 of the usual

Touching rim.  I still suck at jumping, but I guess it's good I can do it without much practice, and terrible jumping form.

Wednesday-1/14

Day off.  Long day of kids yelling and crying.  I brought my stuff to workout in with me to work, but just couldn't get myself to do it.  Cleaned up the apartment some and watched a movie with Nolan instead.

Tuesday- 1/13

Foam

Active Warmup 

4x6 one legged skips

Lifting

Squats- 3x8 @ 185

One legged RDL- 3x10 @ 35

Backward DB lunges- 1x10 @ 40

2x10 @ 45

Ex ball thrusts- 3x30 

Ex ball Rolls- 3x30

Core

Caveman-3x30 @ 12

45 sec six inches

50 ninety degrees

50 regular

50 each side

50 lying down

30 legs up and spread crunch

60 heel touches

Monday- 1/12

Running

4 miles- 26:50

Incline 1 for 3 miles

No incline last mile

Core

30 Up and outs

45 sec six inches

100 crunches

24 slow bike

60 fast bike

8 each side leg throw downs

100 pushups throughout abs- 40 regular- 30 diamond- 30 decline

Sunday- 1/11

Running

5 miles- 33:50?

Lifting

Shoulder raises- 3x10 @ 35

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 40

Back Pulls- 3x12 @ 75

Straight arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core

Caveman- 3x30 @ 12

30 up and outs

45 sec six inches

8 each side leg throw downs

100 crunches

50 each side

Saturday- 1/10

Down at Carleton.  The treadmills blow, so I agin did no running.

But I did do squats for the first time since I hurt my back.

Lifting

Squats- 3x8 @ 185

Split squats- 3x10 @ 40

1 legged DB RDL- 3x10 @ 35

100 Pushups

Hot box with Ben and John Hahn, pboob, evang, and curme.  That was a good time.  We were down 7-3 and came back to win at 9-8.  

I'm also weighing in at more than I'd like.  Vacation was rough on that front, and even since being back I've been with people who want to drink more and eat out more, so I haven't exactly been sticking to the way I'd like to be eating.