May 31 - June 6

W4- 
Monday Monday 
A1. DB BENCH :)  Press @ 33X1, 6-8 reps x 3, rest 60 sec

20#/hand for 2 sets then 25#/hand for the last set
A2. Lat Pull Down, 5 sec up, 4-6 reps x 3, rest 60 sec

70#
B1. Seated DB OH Tricep Extension @ 30X1, 10-12 reps x 3, rest 60 sec 

Attempted 25# and had to take a break after 7 reps then stop at 10 reps so the next 2 sets  I did at 20#
B2. Seated Cable Row @ 22X1, 6-8 reps x 3, rest 60 sec

70#
C1. Russian Twist, 30/side x 4, rest 30 sec

Done
C2. Arch Body, 45 sec hold x 4, rest 30 sec

Done

Tuesday tuesday 
A. Fire Hydrants, 20/leg x 2, rest 20 sec

Done
B. Leg Extensions, 20/leg x 2, rest 20 sec done
C1. Sumo Dead Lift @ 40X1, 4-6 reps x 5, rest 45 sec *focus on squeezing butt at top **heavier  

115# reps per set: 4, 4, 5, 5, 6

C2. DB Reverse Lunge, 6-8/leg x 5, rest 45 sec 15#\hand x8/leg
C3. 45 degree Back Extensions @ 30X2, 12-15 x 5, rest 45 sec **add weight across chest if possible **this means the bench is at 45 degrees, not you just going down to 45 degrees done 10# plate
D. Bird Dog @ 11X5, 10/side x 4, rest as needed **put a roller or something on your back and don’t let it roll off, **nothing heavy, it’s for balance not strength

Done. Only 3 sets, ran out of time. I did the plate last week because I can't find anything else that could be used for balance 

Wednesday wednesday 
45 min easy run

3.77 miles; 11:57 pace

Thursday thursday
A1. DB Push Press @ 30X3, 4-6 reps x 3, rest 60 sec

20#/hand
A2. Assisted Pull Up @ 30X1, 4-6 reps x 3, rest 60 sec

I was wondering why these were much smoother all of a sudden this week vs last week. I had it set to 55# which I've been doing but realized after 2 sets it had a 5# weight added. Which I know 5# isn't a lot, but it made a huge difference because that last set when I took it off was much harder 
B1. OH Cable Tricep Extension @ 30X1, 10-12 reps x 3, rest 60 sec

30#
B2. Lying DB Rows @ 30X1, 10-12 reps x 3, rest 60 sec **Rows not fly’s, so should be much heavier

20#/hand
C. Front Plank, 60 sec x 5, rest 60 sec **raise 1 foot for 5 sec at a time alternating

Done. Whew, shoulders felt this from holding myself up
D. Side Lying Crab Shell @ 11X3, 8-10/leg x 3, rest as needed

Done.

Friday friday 
A. Lying Glute Bridge, 30 reps x 3, rest as needed *2 sec pause at the top

Done
B. Russian KB or DB Swings, 5-10-15-20-25-20-15-10-5 unbroken reps for time, 35#

5:48, didn't realize this was for time until after the first set of 15 when I started thinking about rest haha. So I started the timer after the 5, 10, 15
C. 200’ Walking Lunges x 3, rest 90-120 sec *this should be at least 60 steps or so

Done. I think your 200 FEET vs 60 steps is OFF. 60 steps is a killer, and surely is farther than 200ft, but it is definitely getting easier each week as much as I hate to admit that
D. Back Extensions, 100 accumulated for time:  *full ROM  

5:56 beat my time from last week by almost a whole minute. Last week I went to exhaustion then just tried to make it through and this week I broke it up into sets of ten and was much better