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