Hard chest day....

Time to push it a bit since its the holidays. Going to try and hit the gym workouts harder and rest my legs a bit.

Chest

Barbell Decline bench press - 5x12
One-armed dumbbell press - 4x24
Dumbbell flat bench press - 4x12
Dumbbell pullovers - 4x12
Superset - One armed - medicine ball pushups - 4x15, Tricep medicine ball pushups - 4x12
Superset - Flat dumbbell flys - 4x12, Inclined dumbbell flys - 4x12

Abs

Scissors - 4x24 with a 10 second hold
Side plank on a medicine ball - 4x75secs

Nasty Sunday...

At least, its warmer today although a non-stop mist during my run didn't make it much better than the previous conditions for the week. I ran my normal 8 mile recovery run today with lots of stretching. My legs feel pretty beatup from yesterday's faster long run. Thinking about a lower mileage week for the 2nd week in a row to make sure I'm healed when it comes race day.

TGIF!!

The work week has been rough.

Arms

Weighted Chinups - 4x12
Weighted Dips - 4x15
Superset - Dumbbell Hammer Curls - 4x24, Cross chest curls - 4x24
Tricep overhead press - 4x12
Superset - Tricep extensions - 4x12, Close Handed Tricep press - 4x12


Shoulders

Superset - Plate around the head - 4x24, Shoulder press - 4x12
Superset - Dumbbell Side raises - 4x12, Dumbbell front raises


Abs

Passing a stability ball from hands to feet - 4x15

Burrr..... Windy & Chilly

This morning I I went to join the group for a 5:30am run, but only one person showed. It was 21 degrees with a wind chill of 7 and 30 mph gusts to boot. It sounds worse than it was. having the right gear is key for cold temperatures. We ended up running a slower pace due to the cold weather. We averaged around 6:55 min pace for the duration of the 6.3 miles. Nothing crazy, but not too slow either. Its only going to get worse as winter goes on.

Hit the gym for some legs.

Legs

Barbell Squats - 7x12
Superset - Medicine Ball Lunges - 4x30, Standing Leg Extensions - 4x24
Fire Hydrants - 4x24 - 3 second count - 3x12
Hip Adductors - 4x15
Angled Seated leg press - 4x24

Wednesday - spin session

Today, since I'm trying to let my sore right foot & calf heal I decided not to run, but to still get some cardio in. So I hit the gym for an hour spinning class. Luckily, today was an interval day so I did a good job of getting my heart rate up. The foot & calf are feeling better, but no sense pushing it until its feeling near 100%. I showed up 15 minutes early to warmup & stretch some. I really need to do more cross training. Very chilly 5:30am run in the morning.

Tuesday recovery

This morning I met the group for a run. Unfortunately, due to my sore calf & stiff right foot I had to backoff a bit. I ended up running the 7 mile course in about 49 mins for a 7 min flat pace. My foot and calf held up fairly well considering that wasn't super slow. Hopefully, this means a quick recovery.

Hit the gym for some back. My chest is very very sore today from yesterday's weight session.

Back

Barbell bent over rows - 4x15
Superset - Hammer strength underhand grip - 4x12, Hammer strength overhand grip - 4x12
Weighted Wide Grip pullups - 4x12
Superset - Low rows close grip - 3x12, Reverse flys - 3x12
Close grip pullups - 4x15


Abs

Pike on a stability ball - 4x15
Side plank on a stability ball - 4x75secs

Monday.... stiffness

My calf is very tight today today & my right foot is very sore. I think I've been running to hard for too many weeks in a row. 4 days a week of "hard" running of either being a tempo run, long run, or a interval workout has finally taken its toll. I'm going to have to backoff for the week.

Chest

Barbell Flat bench press - 5x12
Barbell Incline bench press - 4x12
Superset - Cable flys - 4x12, Dumbbell pullovers - 4x15
Weighted box pushups - 4x12
Barbell Decline bench press - 5x12
Incline Pushups - 4x20

Abs

Scissors - 4x24 with a 10 second hold

5:30am chilly run in the morning. Hoping my right foot is a little less sore and my claf is a little looser.