Monday 16
My low back is extremely sore and everything is tight. No running today.
Arm Challenge. Push Ups 30. Dips 60.
Tuesday 17
My lower back is improving but between that and the icy roads, I did not run again today.
Arm Challenge. Push Ups 35. Dips 65. Curls 90. Punches 75 seconds.
Lateral step ups 20.
Arm Challenge. Push Ups 35. Dips 65. Curls 90. Punches 75 seconds.
Lateral step ups 20.
Wednesday 18
Today was another day of winter lack of motivation. I haven't ran since Saturday, but I'm not having any issues with that. My body was needing a break and I was dealing with a lower back injury from volleyball Sunday.
Thursday 19
LifeFitness elliptical 21' 2 miles. Squat machine #180 6, #230 3x5. Shoulder press dumbbell #39, 35, 40 3x5. Pull ups 5, 3x3. Leg curl #30, 40, 50 3x5. Knee extension #35, 50 3x5. LifeFitness bike level 8 5 miles 20'.
Arm Challenge. Push Ups 38. Dips 75. Curls 105. Punches 85 seconds.
Lateral step up. GSM. Calf press.
Lateral step up. GSM. Calf press.
Friday 20
A.M. run. LM, drills, Treadmill 5 miles 47:05, stretch.
Massage therapy.
Arm Challenge. Rest day.
Saturday 21
Evening run. LM, treadmill run 50 minutes 5.14 miles. GSM.
Arm Challenge. Push Ups 40. Dips 80. Curls 110. Punches 90.
Sunday 22
Rest day.
