Squats 10 x 135 (tough way to start at 0530), 10 x 135, 10 x 115 (much better form)
Leg lifts 2 x 25, then 16 alternating the sides
Calf raises 30 x 80, 40 x 70
Hip out 25 x 90, Hip in 25 x 90, Hip out 20 x 90, Hip in 25 x 90
Bench press 3 x 145 (new PR!), 3 x 135, 8 x 115
Mil dumb bell press 12 x 25, 10 x 30, 7 x 35
Tri rope presses 12 x 30, 10 x 40, 5 x 50
Torso machine 25 x 110 each side
Lat pull downs 15 x 80, 12 x 90, 8 x 100
Mid day: 7 miles with Dave B at work. Was super easy, ended up averaging 7:55 pace. Warm. The foot has become a dull ache. I am a bit reluctant to test it on higher grade stuff though as that might aggravate it.
Evening: 5 miles as easy as easy can be. Wanted the run to feel almost effortless. 5 miles, 41 minutes on the track around JZ’s soccer. Did 50 press ups afterwards and it was tough. I am sort of stuff on the push ups at 50. Abbreviated myrtle routine as a warm down.
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