Sunday Big Shovel Yard Work (2 1/2 hours)

 Making Hugelkulturt raised beds- lots of big shovel digging and moving heavy logs from around the yard into the raised bed

Saturday CC Trail Running (55 minutes)

 First 15 minutes on the #1 trail, then usual way after that basically

90 and cloudy, no wind so felt stuffy

Thursday Big Shovel Yard Work (1 hour 30 minutes)

 heat index above 100 degrees as well

Wednesday Lifting (mostly lower body) (2 hours)

First Super Set:  bicep curls, forearm curls, and dumbbell rows 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

Plus 15 minutes physical therapy exercises

Tuesday CC Hill Sprints (30 minutes)

4 big hill, 4 parallel to big hill

 

 100 degrees and dry

Monday Yoga (30 minutes)

 Working on knees and hips this time

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