FiA, upper body

4 easy miles

Running has felt great this week! I know part of it is the weather, but I also stopped wearing headphones recently. I'm wondering if that's a factor. The real test will be when it starts getting really gross outside.

5 mile run, 1 mile walk, 3 mile bike ride

I originally planned a 6 mile run but knee pain started ramping up at 4.5 miles and I decided not to chance aggravating it further. Bike ride was going to be 6 miles also but I had to cut it short because I ran out of time.

50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

2 sets of 1-minute planks

6.3 mile run.

Chest & shoulders this morning
Did about 43k steps today

5 miles

Short warmup

45min workout: 9 rounds X 5 1min stations
1. Run 200m
2. Dual kb farmer carry 100m 2x45
3. Max GOOD push-ups, try for 20-26 per rounds
4. 1 min Good effort on stationary bike
5. Rest 1 min