September 7-13

W2 
Day 1 Tuesday 
A1. Front Rack Walking Lunges @ 30X1, 4 x 6/leg unbroken, rest 20 sec

55#
A2. Powell Raise @ 50X1, 4 x 10/arm, rest 60 sec

7.5
C1. Single Arm Bent Row @ 31X3, 4 x 6-8/arm, rest 30 sec

30#
C2. Single Arm Bicep Curls @ 3030, 4 x 8-10/arm, rest 30 sec

25# DBs x8, then 20# DBs x10 for the rest 
C3. DB Bench Press @ 32X1, 4 x 4-6, rest 30 sec

30# DBs
C4. Tricep Cable Press downs @ 30X2, 4 x 15-20, rest 30 sec

20# x20
C5. Front Squats @ 33X1, 4 x 4-6, rest 30 sec

65# x4, last set x6
C6. Hollow Hold, 4 x 45 sec, rest 30 sec

Done. 

Day 2 Monday 
Run 1.5 mile
rest 4 min

15:31
+
Run 800m
rest 2 min
x 1

5:01 
+
Run 400m
rest 1 min
x 10

2:32, 2:30, 2:34, 2:35, 2:35, 2:34, 2:36, 2:35, 2:28, 2:15

**fitness walking and Pilates this afternoon

Day 3 Thursday
A1. RFE Split Squats @ 3030, 5 x 8/leg, rest 30 sec **don’t add weight until you can get 10/leg unbroken

Added 10# DB
A2. Wtd Glute Bridge @ 20X3, 5 x 8-10 reps, rest 30 sec

95#, did this on the Smith's machine, the bar didn't really go low enough to rest on me laying flat, but close enough, I made it work
A3. DB Push Press @ 20X2, 5 x 6-8 reps, rest 30 sec

25# DBs, this was the hardest movement 
A4. Lying DB Tricep Extensions @ 30X1, 5 x 12-15 reps, rest 30 sec

15# DBs
A5. Lying Bench DB Rows @ 30X1, 5 x 8-12 reps, rest 30 sec

20# DBs
A6. Barbell Curls @ 30X1, 5 x 8-10 reps, rest 30 sec

The barbell is much more difficult than DBs, attempted the 25# ez bar with added weight but the weird hand curves made it awkward so then I just used a 45# bar but it was still kind of heavy. I noticed towards the end I was using my hips to get it up which I know is not ideal but it was instinct 

**20 minute walk on incline, treadmill 

**aerobics this afternoon


Day 4- Wednesday 
Air Dyne Sprints
20 sec MAX EFFORT, rest 2:40 x 9 sets

Done. 

Day 5 Friday
A1. Front Squats @ 32X1, 4 x 5 reps, rest 30 sec

65#
A2. Gravitron Pull Ups @ 4040, 4 x 5 reps, rest 30 sec

50# assistance
A3. Good Mornings @ 50X1, 4 x 8 reps, rest 30 sec

65#, then 45# bar for the other 3 sets
A4. Push Ups on DB’s @ 40X1, 4 x 8-12 reps, rest 30 sec

Knees
+
Easy Walk/Run out doors 

Raining today :( 17 minute incline treadmill walk

**15 minute driveway walk late afternoon