workouts

Tues was
stairmaster
Arms. Bunch of cable curls
cable tris
l-flyes (shoulders are still hurting from pushups max a while ago) feeling a little better today. need to remember to do these.
jog

Today
walk crescendo to run 1 mile in 9:47 + 1/8 mile cooldown walk
DL
135 x 10,10,10
225 x 5
275 x 5
315 x 41 total reps. This was broken up over 17 minutes in small sets of 1 to 5.
lat pulldowns
hypers

legs

stairmaster 20 minutes
leg sled
200 x 10,10
300 x 10
400 x 10,10,12
hamtracker
leg extension
treadmill 1/2 mile run/walk.

back

run 1 mile
deadlifts
135 x 5,5,5
225 x 5
315 x 5
365 x 2
405 x 1
315 x 5
shrugs
225 x 12,12,8
cable low rows
lat pull downs
decline abs