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