Monday Big Shovel Yard Work (90 minutes)

 Chainsaw on the lilac bush, and cutting up logs near the branch fence, then big shovel planting. Also- picked up more bags of leaves and made one bag to compost in a bag (experiment)

Sunday Lifting (1 hour 45 minutes)

First Super Set:  bicep curls, forearm curls, tricep extension, and shoulder rows (ADDED) 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) THEN, 3 sets of 10 military presses with 22-23lbs in each hand, THEN 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 (trying to lean forward more on back lunges to target glutes more)

Saturday CC Running (30 minutes)

 70 degrees and cloudy

Thursday CC Hill Sprints (30 minutes)

 4 big hill, 4 parallel to big hill

Wednesday NOGI BJJ (1 hour)

 Worked on turtle moves and then did 15 minutes shark tank

Tuesday Heavy Duty Weeding (1 hour)

 Used the big weeder against the nutsedge in the front garden. 

 

Also- had to fight a violent 15yr old autistic kid and that took something out of me

Monday lifting (1 hour 45 minutes)

First Super Set:  bicep curls, forearm curls, tricep extension, and shoulder rows (ADDED) 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) THEN, 3 sets of 10 military presses with 22-23lbs in each hand, THEN 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 (trying to lean forward more on back lunges to target glutes more)

 15 minutes physical therapy exercises