Friday Big Shovel Yard Work (2 hours)

Digging with big shovel most of that time

Wednesday CC Hil Sprints (30 minutes)

 4 big hill, 4 parallel to big hill

Tuesday Shoveling (90 minutes)

 Literally just shoveling for an entire 90 minutes. Shoveling out a raised bed, laying down small logs and rough mulch, and then shoveling the dirt back over it.

Sunday and Monday Big Shovel Yard Work (4 hours total)

 2 hours each day Sunday and Monday

Saturday CC Trail Running (55 minutes)

 70, rained a little

Friday Big Shovel Yard Work (2 hours)

 Working on turning the big pile of sticks into mulch and getting the compost underneath it

Thursday Big Shovel Yard Work ( 3 hours)

 Continued digging, moving dirt and compost in buckets across the yard, and breaking up more sticks for the special garden beds. Also, excavated the compost pile and made a structure with large sticks in the bottom of the new compost pile to give it a base and structure.

Wednesday Big Shovel Yard Work (90 minutes)

Working on laying down the sticks layer in the beds and moving compost into the new beds as well

Wednesday CC Hill Sprints /HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. 

70 and mild

Monday Lifting (mostly lower body) (90 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)

 

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

CC Trail Running (55 minutes)

 Dry, about 90 degrees

Thursday CC Hill Sprints/HIIT workout (30 minutes)

 4 big hill, 4 parallel to big. Just rained, but not too muddy or hot. About 80.

Wednesday Lifting (mostly lower body) (1 hour 40 minutes)

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