May 11-17

New Phase -4
Day 1
A1. RFE Split Squat, knee to ground- 6-8/leg x 3; rest 30 sec (no weight)

Done.
A2. Gravitron Pull Ups- 3-5 reps x 3; rest 60 sec

Done.
B1. Reverse Lunge of 2" platform (step back)- 6-8 reps x 3; rest 30 sec (add weight by DB's in hand)

Done. I think it was more like a 4 inch incline 
B2. Negative Pull Ups @ 50A1- 5 reps x 3; rest 30 sec

Done. 
B3. Push Ups @ 10X1- 10 reps x 3; rest 60 sec

Done. 
+
Run 25 min for max distance

Done. 2 miles. Walked on the sandy beach of the lake yesterday for like an hour and my calves felt it today, took about 15 minutes of walk/running to losen my calves up to actually be able to continuously run. 


Day 2
Run 200m
rest 30 sec
Run 200m 
rest 45 sec
Run 400m
rest 1 min
Run 800m
rest 2 min
Run 1200m
rest 3 min
Run 1 mile

Ran them at at 6.2mph (9:40 pace) except the last mile and I turned it down after the first half mile but then picked the speed back up and ended up finishing that mile in 10:02. 

Day 3
Bike 60 sec @ 97%
rest 3 min
x 5

0.28, 0.35, 0.34, 0.34, 0.36
+
Bike 2 min @ 80%
rest 2 min
x 6

0.53, 0.53, 0.52, 0.49, 0.51, 0.51

*note distances achieved

Day 4
A1. DB Front Squat @ 33X1- 5-7 reps x 5; rest 45 sec (yes 2 DB's)

20# DBs x4 sets, 25# x1 set
A2. Inverted Rows @ 22X1- 14-16 reps x 5; rest 45 sec

14 done each time 
A3. DB Lunge to Press- 5-7 steps x 5; rest 45 sec (as you stand up from the lunge, press DB's OH, 10-14 total presses)

20# DBs x4, 25# x1 set
A4. DB Bench Press @ 11X1- 5-7 x 5; rest 45 sec

30# x3 sets, 35# x2 sets
+
Run/walk 20-30 min easy

40 minute walk done

Day 5
Run 40 min

Done. 3.3 miles. Ran at 5.0 which is around a 12 minute pace I believe