Sunday 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 5 on each leg both with 120 lbs (was trying to lean forward more on back lunges to target glutes more)

 

Saturday CC Trail Running (30 minutes)

 Heat Index about 100.

I stuck to the near trails and ran alongside NP Road for awhile as well.

Friday 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

 15 minutes physical therapy exercises

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

4 big hill, 4 parallel to big hill

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