In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| Legs | 4 | 2:50:00 | | | | | | | | | |
| Weight | 3 | 2:05:00 | | | | | | | | | |
| Ballet | 1 | 1:00:00 | | | | | | | | | |
| Core | 2 | 30:00 | | | | | | | | | |
| Total | 4 | 6:25:00 | | | | | | | | | |
Legs 30:00 [3]
step Ups for Hill- 30 reps each leg 3 sets
Reverse inplace lunges for hill- 50 reps each leg 3 sets
Tibialis posterior and anterior tibialis exercises
Core 15:00 [3]
3 sets
Flutter Kicks, 6 inches with 15IB ball
Planks
Weight 45:00 [3]
4 sets 10 rep 8 rep 6 rep 4 rep Low to high weight
Pulley Row
Circuit
Pull ups 10 8 6 rep out
Laterals 10 10 10 rep out
Verticals 10 10 10 rep out
Dumbbell row 10 10 10 rep out
Legs 1:00:00 [3]
step Ups for Hill- 30 reps each leg 3 sets
Reverse inplace lunges for hill- 50 reps each leg 3 sets
Tibialis posterior and anterior tibialis exercises
Trap Bar Dead-lifts 4x4 180 pounds
Note
ran into some old friends so I ended my workout early
Weight 50:00 [3]
Pull ups and Shoulder Press
4 sets 10 rep 8 rep 5 rep 3 rep
Low to high weight
Chest press
Tricep
Pulley row
Pectoral Fly
Legs 35:00 [3]
step Ups for Hill- 30 reps each leg 2 sets
Reverse inplace lunges for hill- 50 reps each leg 3 sets
About to increase reps next week to 75
Tibialis posterior and anterior tibialis exercises, Did a lot of them, Hopefully I can start running again, really aggravated about it
Legs 45:00 [3]
step Ups for Hill- 30 reps each leg 2 sets
Reverse inplace lunges for hill- 50 reps each leg 3sets
Tibialis posterior and anterior tibialis exercises
Lower back , quads , hamstring, 3 sets low weight high reps and then high weight low reps
Core 15:00 [3]
6 inches, 45's
Weight (UpperBody) 30:00 [3]
3 sets low weight high reps and then high weight low reps Pulley systems
Then went to pullups and dips 3 sets
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