When all else is sore, do beach work. Seriously though. I was way too sore to do anything else on the 9th but I really wanted to get in a lift. Thus, bi’s, tri’s, calves, and core.
Lift
| Circuit 1 | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. |
| Seated Calf Raise | 6/45 | 6/65 | 4/90 | 4/90 | 4/90 | 4/90 |
| Prison Curl
(biceps) |
5/20 | 5/20 | 5/20 | 5/20 | 5/20 | 5/20 |
| Sa, db skull crusher | 6/15 | 6/15 | 4/17.5 | 4/17.5 | 4/17.5 | 4/17.5 |
| Double loaded Kb windmill | 8/18(upper)
25(lower) |
8/18(upper)
25(lower) |
8/18(upper)
25(lower) |
8/18(upper)
25(lower) |
8/18(upper)
25(lower) |
8/18(upper)
25(lower) |
| Circuit 2 | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. |
| Standing
Bar curl |
6/40 | 6/40 | 4/50 | 4/50 | 4/50 | 4/50 |
| Cable Tri-Ext | 8/30 | 6/35 | 6/35 | 6/35 | 6/35 | 6/35 |
| Hanging leg raise | 12/bw | 12/bw | 12/bw | 12/bw | 12/bw | 12/bw |
| Circuit 3
(super-set) |
Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. |
| SL bal, on bosu | 1 min/bw | |||||
| Sl bal, lateral and saggital ext. on bosu | 8/bw | |||||
| Sl bal, rdl
on bosu |
8/15lbs | 8/15lbs | 8/15lbs | 8/15lbs | ||
| Decline sit-up | 16/bw | 16/10 | 16/10 | 16/10 | 16/10 | 16/10 |
*All weights in lbs. Reps & weights for unilateral exercises listed per side.
*Sa= single arm, Db = dumbbell
*bw=bodyweight
Run- 6 miles at 9:40 pace.