Monday Yoga (45 minutes)

Yoga for hops, lower back, and hamstrings https://www.youtube.com/watch?v=gDQNqZMv1V0&t=218s

Sunday Lifting (mostly lower body) 2 hours

First Super Set:  bicep curls, forearm curls, tricep extension with 17 lb hand weights (3 sets of 15 each)

Second Super Set-  Bulgarian Split Squats 3 sets of 8 with 45ish lbs (22-23 lbs in each hand) alternated with Hip Thrusts 3 sets of 12 with 100 lbs

3rd Super Set: Good Mornings  3 sets of 5  Back lunges 3 sets of 5 on each leg both with 120 lbs (was trying to lean forward more on back lunges to target glutes more)

15 minutes Physical therapy exercises at the end

Saturday CC Trail Running (45 minutes)

 Dry and about 85, humid. No horseflies

Thrursday Weeding (45 minutes)

 Trying to clear the front flower bed for planting wildflowers

Thursday CC Running (30 minutes)

 Dry 90 degrees

Wednesday Lifting (mostly lower body) (1 hour 45 minutes)

First Super Set:  bicep curls, forearm curls, tricep extension against the computer chair arm with 17 lb hand weights (3 sets of 15 each)

Second super set-  Single leg RDLs- 3 sets of 10 on each leg with 45 lbs total (22-23 lbs in each hand), Sumo dead lifts- 3 sets of 5 with 120 lbs.

Third Super set-  Back squats for 3 sets of 3 with 155ish. THEN reverse lunges for 3 sets of 3 with 155 lbs

 15 minutes physical therapy exercises at the end

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Cloudy and 80ish

Sunday LIfting (mostly lower body) & physical therapy exercises (2 hours)

First Super Set:  bicep curls, forearm curls, tricep extension with 17 lb hand weights (3 sets of 15 each)

Second Super Set-  Bulgarian Split Squats 3 sets of 8 with 45ish lbs (22-23 lbs in each hand) alternated with Hip Thrusts 3 sets of 12 with 100 lbs

3rd Super Set: Good Mornings  3 sets of 5  Back lunges 3 sets of 5 on each leg both with 120 lbs (was trying to lean forward more on back lunges to target glutes more)

 25 minutes physical therapy exercises at the end

Bulgarian split squats went faster because I didn't have to learn the movement first.

Saturday Fast Walking (35 minutes)

 Through a paved trail in a wetlands nature preserve

Friday Cc Trail Running (45 minutes)

90ish. Hot and dry.

Can't run tomorrow because of a work event

Thursday Lifting (mostly lower body) (2 hours)

First Super Set:  bicep curls, forearm curls, tricep extension against the computer chair arm with 17 lb hand weights (3 sets of 15 each)

Second super set-  Single leg RDLs- 3 sets of 10 on each leg with 45 lbs total (22-23 lbs in each hand), Sumo dead lifts- 3 sets of 5 with 120 lbs

Third Super set-  Back squats for 3 sets of 3 with 155ish. THEN reverse lunges for 3 sets of 3 with 155 lbs

15 minutes physical therapy mobility exercises at the end

Tuesday CC Hill Sprints/HIIT Workout (30 mintues)

 4 big hill, 4 parallel to big hill. Sunny and 80ish,  morning so not too hot yet

Monday Lifting (mostly lower body) (1 Hour 45 minutes)

First Super Set:  bicep curls, forearm curls, tricep extension with 17 lb hand weights (3 sets of 15 each)

Second Super Set-  Bulgarian Split Squats 3 sets of 8 with 45ish lbs (22-23 lbs in each hand) alternated with Hip Thrusts 3 sets of 12 with 100 lbs

3rd Super Set: Good Mornings  3 sets of 5  Back lunges 3 sets of 3 on each leg both with 120 lbs

10 minutes of physical therapy exercises 

Saturday CC Trail Running (50 minutes)

 90's but dry. Hot and sunny

Thursday Lifting (mostly lower body) (2 hours)

(started using a weight belt this week to try to keep from tweaking my back all the time)

First Super Set:  bicep curls, forearm curls, tricep extension against the computer chair arm with 17 lb hand weights (3 sets of 15 each)

Second super set-  Single leg RDLs- 3 sets of 10 on each leg with 45 lbs total (22-23 lbs in each hand), Sumo dead lifts- 3 sets of 5 with 120 lbs

Third Super set-  Back squats for 3 sets of 3 with 155ish. THEN reverse lunges for 3 sets of 3 with 155 lbs 

15 minutes physical therapy exercises at the end

Wednesday CC Trail Running (30 minutes)

 Dry and 90ish. Cloudy so felt more humid

Monday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Hot and humid 90's.

Sunday Lower Body Lifting (1 hour 40 minutes)

First Super Set:  bicep curls, forearm curls, tricep extension with 17 lb hand weights (3 sets of 15 each)

Single leg RDLs- 3 sets of 8 on each leg with 45 lbs total (22-23 lbs in each hand)

Second Super Set: Front Squats 3 sets of 3 with 120lbs Hip Thrusts 3 sets of 12 with 100 lbs

3rd Super Set: Good Mornings  3 sets of 3  Back lunges 3 sets of 3 on each leg both with 120 lbs

Ended with 10 minutes physical therapy exercises

Saturday CC Trail Running (50 minutes)

 Mostly dry, really hot and humid though

Wednesday CC Trail Running (30 minutes)

 Farirly dry, high 80's

Tuesday Hill Walking (30 minutes)

 During a lunch break from CPI training

Monday CC Hill Sprints/HIIT (30 minutes)

4 big hill, 4 parallel to big hill. Less muddy, high 80's

 

Sunday Weeding (5 hours)

 The battle against the nutsedge continues

Saturday CC Trail Running (50 minutes)

 So muddy I fell right on my butt trying to walk carefully across a thin escarpment.