Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 11/4 - 146.0
AM:
- db compound whole body: 19357 lb

 11/6 - 145.8 lb
AM:
- db arms: 2475 lb.
- 1.0 mile
PM:
- 4 way plank @ 2 min.

         

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
         11/1
whole body BB push:
 11/2
whole body  BB pull:

 11/3
BB arms:

 Week synopsis: Marine Corps Marathon....my 6th.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  10/22 - 146.0 lb
AM
- upper body bb pull
- 3.0 miles

 10/23 - 146.0 lb
AM:
- upper body bb push

 10/24
AM:
- bb arms
 10/25  10/26 10/27
26.6 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/14
AM:
- barbell upper compound: 17145 lb
 

10/16
AM:
- 4.0 miles

 10/17 - 146.0 lb
AM:
- dumbbell upper compound: 16402 lb

     

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 10/7
AM:
- barbell compound upper: 16904 lb
PM:
abs plank x 4 2.25s

 10/8
AM:
- 4.0 miles

PM:
- 3.0 miles  0.1x8

 10/9
AM:
- 4.2 miles
 Peanut stitches out.  10/11 - 145.8
AM:
- dumbbell compound upper: 16702 lb
 10/12
- 6.2 miles
 10/13
- 18.0 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/30: 146.4 lb
PM:
- Barbell compound upper: 16183 lb
 10/1
- 3.5 miles 0.1x6

 10/2
- 7.0 miles

 10/3
AM:
- 8.5 miles

 10/4
AM:
- Dumbbell compound upper: 13139 lb
 10/5
- 22.0 miles
 

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/23 - 145.8 lb
AM:
- compound upper dumbbell: 15580 lb

 9/24 - 145.8 lb
AM:
- 3.3 miles

 9/25 - 147.0
AM:
- 6.7 miles
- 4 way planks: 2:15
PM:
- 3.5 miles
- 5 sets sup/pro pull ups

   Peanut surgery  Peanut surgery  Peanut surgery

 Week synopsis: Decided to not run until my groin and hip aches quit.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
9/16 - 146.6
AM:
- compound barbell upper: 14859 lb
9/17
AM:
- barbell arms: 6765 lb
PM:
- 4-way plank: 2:15
 9/18 - 148.5
AM:
- compound dumbell upper: 13794 lb
 8/19
AM:
- 2 miles

 9/20 - 146.6 lb
AM:
- compound upper barbell: 14929 lb
PM:
-

 9/21
AM:
6.0 miles
 9/22: 145.8 lb 14.5%
AM:
6.2 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 9/9 - 146.6 lb
AM:
- upperbody body barbell: 17419 lb

 9/10
AM:
- 7.0 miles
 9/11
AM:
- 7.25 miles
PM:
- 1.7 miles
 9/12
AM:
- 7.0 miles
 9/13
AM:
- upper body compound dumbell: 14050 lb
PM:
- 1.05 miles
- dumbell arms: 4800 lb
 9/14
AM:
- 21.5 miles
 9/15
AM:
- 8.5 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9/2 - 146.2 lb
AM:
- dumbell compound upper: 14532 lb

 9/3
AM:
- 7.5 miles

sore groin

 

 9/6
AM:
- crunches

sore groin

9/6:
AM:
- Upper body dumbell compound and arms:

sore groin

 9/7:
- Legs

sore groin

 9/8 - 147.2 lb
AM:
- 21.7 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday


 8/27: 147.4
AM:
- 6.7. miles
PM:
- 1.5 miles
- deadlifts 175x3

 8/28: 147.4 lb
AM:
- 7.7 miles

 8/29
AM:
- 6.8 miles

 8/30
AM:
- barbell compound Pt 1: 2294 lb
- deadlifts
PM:
-

 8/31
AM:
- 9 miles
 9/1
AM:
- implosion on my 22 miles: 3 miles.

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/19: 147.2 lb
AM:
- chins, barbell bench: 4400 lb

 8/20: 147.2
AM:
- 7.0 miles
PM:
- 2 miles
- deadlifts 175x3
- 4-way crunch 90 s

 8/21: 147.2 lb
AM:
- 7.0 miles

 8/22
AM:
- upper body barbell: 17522 lb
PM:
- 3.0 miles
- crunches?

     

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/12 - 146.2 lb
AM:
- upper body compound dumbbell: 12876 lb
- db arms: 3780 lb
 8/13
AM:
- 7.5 miles
PM:
- 1.25 miles
- deadlifts 175x3
 8/14
AM:
- 7.7 miles
PM
- 1.3 miles
- planks bw x 1:15
 8/15 - 146.8 lb
AM:
- 6.3 miles
 8/16 - 146.6 lb
AM:
- barbell upper compound: 14558
PM:
- 4-way planks x 1:30
- plate twists
- V crunch
 8/17:
AM:
- 9.5 miles
 8/18:
AM:
- 12 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/5
AM:
- compound barbell upper: 10527 lb

8/6
AM:
- 6.4 miles
PM:
- 1.4 miles
- deadlifts 175x7,7,7

8/7: 146.6 lb
AM:
- 7 miles
PM:
- 1 mile
- pull/push ups x 5 sets

 8/8: 146.7 lb
AM:
- 6.3 miles

 8/10 - 146.6 lb
AM:
- 9.5 miles

PM:
- upper body supersets
- plank supersets

8/11 - 146.2 lb
AM:
- 20.1 mlies

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/29
AM:
- REST

 7/30 - 146.7 lb
AM:
- 7.0 miles 0.1x3
PM:
- 1.0 miles
- 3 sets deadlifts
- 3 sets cross over cable crunches

 7/31 - 146.6
AM:
- 7.4 miles.
PM:
- worked late

 8/1 - 146.6
AM:
- 7.0 miles 
PM:
- 1 mile
- 3 sets deadlifts

 8/2 -
AM:
- chins, bar
bell bench, supine rows: 10527 lb.
 8/3
9 miles
 8/4
7 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 7/22 - 146.6 lb
AM:
- compound dumbbell upper: 10717 lb.
PM:
- dumbbell arms: 3780 lb
 7/23 -
AM:
- 6.6 miles
 7/24
AM:
- 4.0 miles
PM:
- 3.0 miles

 7/25:
AM:
6.5 miles
PM:
2.4 miles

 7/26 - 146.7 lb
AM:
- barbell compound upper: 13061 lb
 7/27
AM:
- 7.5 miles
 7/28
AM:
- 18 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/15 - 147.0 lb
AM:
- dumbbell upper compound: 13323 lb
- abs: 2240 lb
 0.3 miles  6.5 miles road
3.0 treadmill

6.5 miles

 3.0 miles, treadmill  7/20 - 147.2
7.92 miles
barbell bench and chins
 7/21 - 146.6 lb
Rosaryville 10K

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/8 - 147.4 lb
AM:
- dumbbell upper compound: lb
 7/9 - 147.0 lb
AM:
- 7.0 miles
PM:
- abs: 2240 lb
  7/10
AM:
7.0 miles
7/11
AM:
7.0 miles
 7/12: 146.8 lb
AM:
-
 7/13
AM:
- 6.0 miles
 7/14 - 146.6 lb
AM:
- 17.0 miles
PM:
-

 Week synopsis: Down week. Felt a little tightness in my left achilles tendon after my long run on 6/30. Decided to give it a good rest.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/1 - 146 lb
AM:
- dumbell upper compound:   lb

    7/4 - 148.0 lb
AM:
- 6.8 miles
PM:
- abs: 2000 lb
 7/5 - 147.4 lb
AM:
- barbell full compound: 18612 lb (wo delts & hamstrings)

 7/6 - 146.4 lb
AM:
- 6.3 miles
PM:
delts and hams
 7/7 -  154.8 lb

6.0 miles

 Week synopsis: Mo. Legs a litt160.0 milesle achy from yesterday's run. Upper body only. Wound up with substantial DOMS in legs from hill repeats on Saturday, before the long run on Sunday. No speed work this week. By We, the DOMS in my calves was gone and my thighs felt good. Then, Th, my thighs started feeling tired again.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/24 - 147.4 lb
AM:
- upper body dumbell: 18260
 6/25 - 147.4 lb
- 6.8 miles
 6/26 - 147.2 lb
- 6.8 miles

 6/27 - 148.0 lb
AM:
- 7.0 miles
PM:
- abs: 2520 lb

 6/28 - 147.4
AM:
- compound barbell upper: 14955 lb
 6/29
7.4 miles
6/30 - 148.2
16.0 miles

 Week synopsis: Monday, weak workout. Don't know why. Might be the steroids. Worked hard cleaning the porch after my 10 miler yesterday. That might be it. Legs achy all week. I deliberately dropped the leg training to focus on the running. It's either the miles, the prednosone, or both. Either way, irrelevant: I dropped to 3 pills on Th.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/17 - 148.2 lb
AM:
- compound dumbbell upper body: 12758 lb
 6/18
AM:
- 6.5 miles w. 0.1 x 46:50, 46:90, 43:20
PM:
- Abs: 2205 lb
 6/19
AM:
- 6.6 miles

 6/20 -
AM:
- 6.9 miles

 6/21 - 148.2 lb
AM:
- barbell compound upper body: 13043 lb

 6/22
7.0 miles
.36 x 3:51, 3:51, 3:50

 6/23 - 147.4 lb
15.0 miles

 Week synopsis: On 6/2, scratched my leg on something while gardening. By 2 weeks later, i had a rash the whole half of my left shin and I was breaking out with hives all over. The doc put me on a big prednosone series and antibiotics. The itching was so bad during the first half of the week that i gave up exercising. Besides i was oversleeping. By 3 days of 6 pills, 3 days of 5, 3 days of 4....   by 6/16 i'm greatly mitigated. I believe it's my 3 day of 5.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/10


massive poison ivey
massive poison ivey massive poison ivey

6/13

3.0 miles

massive poison ivey

6/14 -  149.6
- compound full body barbell: 23809 lb
massive poison ivey

 6/15 - 149.6
6.0 miles
- barbell arms, bi's and tri's: 12480 lb
- abs:  2065 lb
 6/16
10.0 miles
.36 x 3:27, 3.26 s

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/3 - 149.0 lb
AM:
- upper body compound barbell
PM:
- abs: 2520 lb

 6/4 - 150.0
AM:
- 6.0 miles
(46.1s)

 6/5
AM:
- 6.8 miles
 6/6
AM:
- 5.2 miles
(2:40.7s)
PM:
- abs: 1855 lb
 Rest  6/8 -
6.1 miles
(10:10m, 9:47m)
 6/9
14.0 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/27 - 150.4
AM
- full body barbell compound: 27982 lb.

 5/28
AM:
- 6.0 miles

5/29
PM:
- 2.5 miles

5/30 - 149.4 lb
AM:
- 6.0 miles
PM:
- abs: 2250 lb
5/31
AM:
- whole body dumbbell compound: 19283 lb
6/1
- 5 miles
6/2 - 149.4 lb
- 13.2 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/20 - 151.4 lb
AM:
- compound barbell whole body: 26800 lb
 5/21 - 151.4 lb
AM:
- 5.7 miles
- abs: 1170 lb
 5/22 - 150.4
AM:
- 6 miles
 5/23
AM:
- 6 miles
 5/24 -
AM:
- full body dumbbell compound
 5/25 -
- 6 miles
 5/26 - 152.5
- 12 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 5/13 - 151.7
AM:
- full body compound barbell: 23751 lb

 5/14:
AM:
- 5.0 miles
PM:
- abs: 1860 lb
- arms: 3000 lb

 5/15:
AM:
- 5.5 miles
 5/16 - 150.9
AM:
- 6.0 miles
PM:
- abs: 2100 lb
 5/17 - 149.7 lb
AM:
- Upper body dumbbell:
 5/18
4 miles
5/19
11 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  4/30 - 151.4
AM:
- full body barbell compound: 17791 lb
PM:
- 2.5 miles

 5/1 
AM:
- 4.5 miles
PM:
- 3.0 miles
- barbell arms

 5/2
AM:
- 5.0 miles
PM:
- abs
 5/3 - 150.8 lb
AM:
- full body dumbbell compound: 18748 lb
 5/4 - 150.8 lb
AM:
- db arms: 4740 lb
- 5.5 miles
 5/5
AM:
- 10.5 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 5/6
AM:

           

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  4/30 - 151.4
AM:
- full body barbell compound: 17791 lb
PM:
- 2.5 miles

 5/1 
AM:
- 4.5 miles
PM:
- 3.0 miles
- barbell arms

 5/2
AM:
- 5.0 miles
PM:
- abs
 5/3 - 150.8 lb
AM:
- full body dumbbell compound: 18748 lb
 5/4 - 150.8 lb
AM:
- db arms: 4740 lb
- 5.5 miles
 5/5
AM:
- 10.5 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 4/22 - 150.2 lb
AM:
- upper body compound dumbbell: 11526 lb

 4/23
AM:
- 5.1 miles
- abs
 4/24
AM:
 - full body barbell compound
 4/25 - 150.2 lb
AM:
- 5.2 miles

 4/26 -
AM:
-

   

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 

MASSIVE
ALLERGIES

 

   >

 

   >

 

  >

 

  >

 

     >

4/21
AM:
- legs: 8805 lb
PM:

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 4/22 - 150.2 lb
AM:
- upper body compound dumbbell: 11526 lb

 4/23
AM:
- 5.1 miles
- abs
 4/24
AM:
 - full body barbell compound
 4/25 - 150.2 lb
AM:
- 5.2 miles

 4/26 -
AM:
-

   

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 

MASSIVE
ALLERGIES

 

   >

 

   >

 

  >

 

  >

 

     >

4/21
AM:
- legs: 8805 lb
PM:

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 4/22 - 150.2 lb
AM:
- upper body compound dumbbell: 11526 lb

 4/23
AM:
- 5.1 miles
- abs
 4/24
AM:
 - full body barbell compound
 4/25 - 150.2 lb
AM:
- 5.2 miles

 4/26 -
AM:
-

   

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 

MASSIVE
ALLERGIES

 

   >

 

   >

 

  >

 

  >

 

     >

4/21
AM:
- legs: 8805 lb
PM:

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/8 - 151.2 lb
AM:
- full body compound dumbbell: 23626 lb
PM:
- Abs: 1560 lb
 4/9 - 151.6
AM:
- 4.0 miles

 4/10 -
PM:
- 2.0 miles
- abs: 1200 lb

 4/10
AM:
 3.3 miles

 4/11 - 151.6 lb
AM:
- full body compound barbell: 23502 lb
PM:
- 2 miles

 4/12

5 miles

 4/13
AM:
12 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 3/25 - 151.0
Rest
 3/26 - 151.6
AM:
- 4 miles
 3/27 - 161.6
AM:
- full body barbell: 26219
 3/28 - 150.6
AM:
- 2 miles
 3/29 - 152.8
Abs: 1400 lb
 3/30
- 3.6 miles
- compound dumbbel upper: 14796 lb

 Week synopsis: Rained out onThursday. Ran on the R&E treadmill.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
   3/19
AM:
- 4.0 miles
PM:

 3/20
AM
- full body barbell: 26,934 lb
PM:
- 2.4 miles
 3/21
PM:
- 2.5 miles
- abs: 1300 lb
 

 3/23
AM:
- full body dumbbell: 20,299 lb
- 5.14 miles

 3/24
AM:
- 13.0 miles

 Week synopsis:
Monday after the 11-miler, low energy. Lost volume in my dumbbells.
Tuesday: soleus muscles still mildly sore. Delaying run until tomorrow.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/11 - 151.2
AM: compound dumbbell upper: 14075 lb

 3/12
AM:
- legs: 18425 lb
PM:
- abs: 11

       

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/4 - 150.6
AM:
- compound barbell upper: 17125 lb
  3/6
AM:
- 4.2 miles
- compound dumbell upper (partial)

 3/7 -
AM:
- 4.0 run

PM:
- abs: 1060 lb

 3/8 - 151.8
AM:
- compound barbell upper: 17791  lbs.

 3/9 -
4.0 miles

 3/10
11 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/25 - 149.5
AM:
- upper body compound barbell: 16579 lb  up from 14972
2/26 - 151.6
AM:
- 3.0 miles
- Abs
PM:
- legs: 20725 lb
2/27 - 151.8
AM:
- dumbbell compound upper: 8084 lb.
PM:

       

 Week synopsis: Let the weather get the best of me this week.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2/18 - 151.6

Rest.

2/19 - 151.4
AM:
- 5.0 miles
- abs:  675 lb
PM:
- legs: 17175 lb
 2/20 - 151.4
AM:
- dumbbell compound upper body: 15987 lb
 2/21
AM:
- legs: 18685 lb, up from 17175
 2/22
AM:
- 4.0 miles

 2/23 - 151.4 lb
AM:
- 4.5 & 1.5 miles
PM:
- Abs: 810 lb.

2/24:

3.0 miles, working around the weather.

 Week synopsis: Tired by Friday: not getting enough sleep. Workout lost reps.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2/11
AM:
- compound dumbbell upper body: 20661 lb
PM:
- abs 700 lb

 2/12 - 152.4
AM:
- legs 16425 lb
- dumbell arms 5580 lb
 2/13
- 4.0 miles

 2/14
AM:
- 4.0 miles
PM:
- 1.2 miles

 2/15 - 151.6
AM:
- upper body compound barbell: 14972 lb.

 2/16
- 5.0 miles

2/17
- 10.6 miles

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2/4 - 151.2
AM:
- dumbbell compound upper body: 18361 lb
PM:
- db sup arms: 5220 lb
- abs: 540 lb

   2/6 - 152.4
AM:
- Legs: 15285 lb
PM:
- Abs: 590 lb
 2/7

 2/8
AM:
- compound barbell upper body:  2 min,  12876 lb
PM:
-

 2/9 152.4 lb
AM:
- compound barbell arms, superset: 5850 lb
-
 

 Week synopsis: Snowy week and had to adjust schedules.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/28 - 151.2
AM:
- compound barbell upper body:

 1/29
Snow event and rain.
 1/30
AM:
- 5.0 mi.
 1/31
AM:
- 3.0 mi.
   2/2
AM:
- 4.2 mi.
 2/3
AM:
- 11.0 miles

 Week synopsis: Mon, a little tired from yesterday's running and lifting.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1/21 - 151.2
AM:
- barbell compound upper body: 16930 lb

PM:
- barbell bi's/tri's: 5850 lb

 12/22
- 4.0 miles

 12/23 - 152.6

PM:

- db sup arms: 4320 lb
- abs: 66

1/24
AM:
- dumbbell compound upper body: 21735 lb.
 1/25
- legs 18725 lb
 1/26
- 6.1 trail
- compound barbell upper body
- abs
 1/27
- 9.0 miles
- too tired to do legs.

 Week synopsis: Struggling with morale. Had to push myself into Monday. Sunday, the drop in leg volume was due to weight increases and dropping down on reps for good mornings and heel raises.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1/14 - 152.3 lb
AM:
- upper body barbell compound: 15399 lb
- 4.0 miles (ice)

 1/15 - 152.3 lbs
AM:
- legs: 17875 lb
- barbell arms: 5525 lb
PM:
- Abs: 910 lb

 1/16- 153.2
AM:
- dumbbell compound upper body: 20270 lb
 1/17
Very tired. Took day off
 1/18 - 153.2
AM:
- legs: 19500 lb
PM:
- 3.5 miles
 1/19
AM:
- 4.0 miles

 1/20 - 152.2
AM:
- 8.5 miles
- Abs: 67
PM:
- Legs: 16785 lb

 Week synopsis: Stress at work deconstructed my will and focus at exercise. No good.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/7
Rest
1/8

1/9
AM:
- 4.0 miles

 1/10
AM:
- 4.0 miles

 1/11
AM
- dumbbell compound upper: 20137 lb
 1/12
- 4.0 miles
 

 Week synopsis: Not managed sleep patterns well this week. Need to improve. Tired legs by Sunday. Skipped deadlifts.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12/31 152.6 lb
AM:
- Legs: 1425 lb

 1/1/2019:
AM:
- 4.0 miles
- dumbell upper compound: 19247 lb

 1/2/2019 152.2
AM:
- 4.0 miles

 1/3
AM:
- Legs:  16425

 1/4
AM:
- barbell compound upper: 15611 lb
 1/5
AM:
- 5.2 miles
PM:
- barbell sup arms: 2343 lb
 1/6
AM:
- 5.0
PM:
- abs
- legs.

 Week synopsis: Weekly runs at 4.0 miles. They've gotten amazingly easier. Tissue memory. It comes back more easily than the first time.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12/25

 12/26
- 4.0 miles
12/27
- 4.0 miles

12/28
- Abs: 835 lbs.

 12/29
AM:
Barbell compound: 13809 lb.

 12/30
AM:
- 4.2 miles

 Week synopsis: Weekly runs at 3.75, but wound up going a bit longer.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/17
AM:
- chest up: 5852 lbs
- dumbbell bench: 3960
- supine rows: 1650
- db oh press: 2200

 12/18 151.6 lbs
AM:
- db curls:
- db st tri ext:
- 3.75 miles
PM:
 12/19:
AM:
- chest ups: 5587 lbs
- barbell bench: 4250
- supine row: 2925
- bb oh press: 2280
12/20:
AM:
- 3.9 miles
PM:
- high load heel
raises: 5430
   12/22
- 3.9 miles
 12/23
- 6.50 miles

 Week synopsis: Sunday was the 3rd day of rain in the 30's. We just didn't have the hearts to go out there and face it again.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

12/11
AM:
- Russ Twist x 3
- V crunch x 1
- 3.5 Miles

 12/12 154.2
AM:
- chest ups: 5236
- db bench: 3850
- supine row: 2700
- db oh press: 2035
PM:
-

12/13
AM:
- dumbell curl: 1530 lbs
- db tri ext: 1183 lbs
- 3.5 miles
PM:

 12/14
- Rest
 12/15
AM:
- chest up: 5698 lbs
- barbell bench: 4125
- supine row: 2925
- bb oh press: 2204
PM:
- 3.5 miles

 12/16 - 151.6
AM:
44 F & rain. wussed on 7 mile run

PM:
- dead lifts: 3675 lbs
- good morns: 1620
- h.l. heel raise: 4887
- russ twist: 720

 Week synopsis: Misssed the Sunday run.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/3 154.2 lbs
AM:
- chest up x 5
- dumbell bench x 5
- supine row x 5
- db o.h. press x 5
- db curl x 5
- db st tri ext x 5
 12/4 152.2 lbs
AM:
- 3.5 miles
  12/6
2.5 miles

 12/7
AM: 14210
- chest up x 5
- barbell bench x 5
- supine rows x 5
- bb o.h. press x 5

 12/08 152.2 lbs
AM:
- EZ bb curl x 5
- prone EZ bb tri ext x 5
- 5.5 miles trail
 

 Week synopsis: Protocol this week, run all 3.3. General sense of well-being lower this week. Motivation to move iron went out the window, along with abs. Reached for a bit more distance on Saturday. Feet a little stressed afterwards.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  11/27
- 3.3 miles
  11/29 - 154.2
- 3.3 miles
 11/30:
AM:
- chest up x 5
- barbell bench x 5
- supine row x 5
- bb o.h. press x 5
- russ twist x 3
- V-crunch to fail

 12/1
AM: 4484 lbs
- EZ bb curl x 5
- EZ bb tri ext x 5
- 6.0 miles

 12/2
AM:
- 3.5 miles
- russ twist x 5
- V-crunch to fail
- split squat x 1
- bb dead lifts x 3
- good morns x 3
- h.l. heel raise x 3

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/3 154.2 lbs
AM:
- chest up x 5
- dumbell bench x 5
- supine row x 5
- db o.h. press x 5
- db curl x 5
- db st tri ext x 5
 12/4 152.2 lbs
AM:
- 3.5 miles
  12/6
2.5 miles

 12/7
AM: 14210
- chest up x 5
- barbell bench x 5
- supine rows x 5
- bb o.h. press x 5

 12/08 152.2 lbs
AM:
- EZ bb curl x 5
- prone EZ bb tri ext x 5
- 5.5 miles trail
 

 Week synopsis: Protocol this week, run all 3.3. General sense of well-being lower this week. Motivation to move iron went out the window, along with abs. Reached for a bit more distance on Saturday. Feet a little stressed afterwards.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  11/27
- 3.3 miles
  11/29 - 154.2
- 3.3 miles
 11/30:
AM:
- chest up x 5
- barbell bench x 5
- supine row x 5
- bb o.h. press x 5
- russ twist x 3
- V-crunch to fail

 12/1
AM: 4484 lbs
- EZ bb curl x 5
- EZ bb tri ext x 5
- 6.0 miles

 12/2
AM:
- 3.5 miles
- russ twist x 5
- V-crunch to fail
- split squat x 1
- bb dead lifts x 3
- good morns x 3
- h.l. heel raise x 3

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/3 154.2 lbs
AM:
- chest up x 5
- dumbell bench x 5
- supine row x 5
- db o.h. press x 5
- db curl x 5
- db st tri ext x 5
 12/4 152.2 lbs
AM:
- 3.5 miles
  12/6
2.5 miles

 12/7
AM: 14210
- chest up x 5
- barbell bench x 5
- supine rows x 5
- bb o.h. press x 5

 12/08 152.2 lbs
AM:
- EZ bb curl x 5
- prone EZ bb tri ext x 5
- 5.5 miles trail
 

 Week synopsis: Protocol this week, run all 3.3. General sense of well-being lower this week. Motivation to move iron went out the window, along with abs. Reached for a bit more distance on Saturday. Feet a little stressed afterwards.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  11/27
- 3.3 miles
  11/29 - 154.2
- 3.3 miles
 11/30:
AM:
- chest up x 5
- barbell bench x 5
- supine row x 5
- bb o.h. press x 5
- russ twist x 3
- V-crunch to fail

 12/1
AM: 4484 lbs
- EZ bb curl x 5
- EZ bb tri ext x 5
- 6.0 miles

 12/2
AM:
- 3.5 miles
- russ twist x 5
- V-crunch to fail
- split squat x 1
- bb dead lifts x 3
- good morns x 3
- h.l. heel raise x 3

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/3 154.2 lbs
AM:
- chest up x 5
- dumbell bench x 5
- supine row x 5
- db o.h. press x 5
- db curl x 5
- db st tri ext x 5
 12/4 152.2 lbs
AM:
- 3.5 miles
  12/6
2.5 miles

 12/7
AM: 14210
- chest up x 5
- barbell bench x 5
- supine rows x 5
- bb o.h. press x 5

 12/08 152.2 lbs
AM:
- EZ bb curl x 5
- prone EZ bb tri ext x 5
- 5.5 miles trail
 

 Week synopsis: Protocol this week, run all 3.3. General sense of well-being lower this week. Motivation to move iron went out the window, along with abs. Reached for a bit more distance on Saturday. Feet a little stressed afterwards.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  11/27
- 3.3 miles
  11/29 - 154.2
- 3.3 miles
 11/30:
AM:
- chest up x 5
- barbell bench x 5
- supine row x 5
- bb o.h. press x 5
- russ twist x 3
- V-crunch to fail

 12/1
AM: 4484 lbs
- EZ bb curl x 5
- EZ bb tri ext x 5
- 6.0 miles

 12/2
AM:
- 3.5 miles
- russ twist x 5
- V-crunch to fail
- split squat x 1
- bb dead lifts x 3
- good morns x 3
- h.l. heel raise x 3

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
12/3 154.2 lbs
AM:
- chest up x 5
- dumbell bench x 5
- supine row x 5
- db o.h. press x 5
- db curl x 5
- db st tri ext x 5
 12/4 152.2 lbs
AM:
- 3.5 miles
  12/6
2.5 miles

 12/7
AM: 14210
- chest up x 5
- barbell bench x 5
- supine rows x 5
- bb o.h. press x 5

 12/08 152.2 lbs
AM:
- EZ bb curl x 5
- prone EZ bb tri ext x 5
- 5.5 miles trail
 

 Week synopsis: Protocol this week, run all 3.3. General sense of well-being lower this week. Motivation to move iron went out the window, along with abs. Reached for a bit more distance on Saturday. Feet a little stressed afterwards.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
  11/27
- 3.3 miles
  11/29 - 154.2
- 3.3 miles
 11/30:
AM:
- chest up x 5
- barbell bench x 5
- supine row x 5
- bb o.h. press x 5
- russ twist x 3
- V-crunch to fail

 12/1
AM: 4484 lbs
- EZ bb curl x 5
- EZ bb tri ext x 5
- 6.0 miles

 12/2
AM:
- 3.5 miles
- russ twist x 5
- V-crunch to fail
- split squat x 1
- bb dead lifts x 3
- good morns x 3
- h.l. heel raise x 3

 Week synopsis: Protocol this week, warm up for 1/4 mile, run the rest.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

11/19 - 154.1
AM:
- chest ups x 5
- dumbbell bench x 5
- supine rows x 5
- db o.h. press x 5
PM:
- russian. twists x 3
- V-situp x 1

 11/20
AM: vol: 2712 lbs.
- dumbbel curls x 5
- db tri ext x 5
- 3.3 miles

 11/21
AM:
- chest ups x 5
- barbell bench x 5
- supine row x 5
- bb o.h. press x 5

 11/22
AM:
- para curl x 5
- para tri ext x 5
- 3.5 miles
PM:
- russ twists x 3
- V crunch x 1
- h.l. heel raise x 3

   11/24
- chest ups x 5
- dumbell bench x 5
- supine row x 5
- db o.h. press x 5
- db hammer curl x 5
- db tri ext x 5
 

 Week synopsis: Protocol this week, warm up for 1/4 mile, run the rest.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
11/12
AM
- Dumbbell upper x 5

 11/13 - 151.0 lbs.
AM:
- legs x 3
PM:
- russ twists x 3
- h.l. heel raise x 3

 11/14 - 151.0 lbs
AM:

- 3.0 miles run

 11/15
AM:
- 3.0 miles
PM:
- russ twists x 3
- V-situps x 3
- h.l. heel raise x 3

   11/17
AM: 8895 lbs.
- pull ups x 5
- barbell press x 5
- supine row x 5
- bb o.h. press x 5
- 3.0 miles
PM
 11/18
5.2 miles trail

 Week synopsis: Protocol this week wallk 1/4 mile, run 1/2 mile

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

11/6
AM:
3.0 miles 2r/w
PM:
- h.l. heel raises x 3
 11/7
AM:
- dumbbell upper x 5
 11/8
AM:
- 3 miles 2r/w
PM:
- DB arms x 5
 11/9
AM:
- barbell upper x 5

 11/10
3.1 miles w
 11/11
AM:
- bb arms x 5
- 5.1 miles trail
PM:
- Abs x 3

 Week synopsis: Protocol for the week: walk 1/4 mile, run 1/4 mile.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/29 - 151.0
AM:
- barbell upper x 3
PM:
- n bb biceps x 3
- n bb triceps x 3
 10/30

 10/31
AM
- 3.1 miles r/w
 11/1
AM:
- 3.0 mile r/w
- abs
 11/2
AM:
- 5K: 36:00
 11/3
AM:
- 3.0 miles w
 11/4
AM:
- legs x 3
- 5.2 miles r/w
PM:
- abs
-

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/22
Rest

10/ 23 - 151.0
AM:
- split sq x 1
- n. bb. tri ext x 3
- bb deadlift x 3
- 2.0 miles w
PM:

 

 10/25
AM:
- 3.0 miles r/w
PM:
- abs.
- HL heel raise x 3

 10/26 - 151.0
AM:
- Full Body db upper x 3

   10/28
5.0 miles r/w

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10/16 - 152.8
AM:

- legs x 3
- pull x 3
- 2.3 miles w

 10/17 - 151.0
AM:
- bb bench x 3
- bb curl x 3
- bb o.h. press x 3
- 2.2 miles r/w
PM:
- russ twst x 3
- crunch x 1

 

 10/19 - 151.0
AM:
- split squat x 1
- NG tri ext x 3
- dead lift x 3
- 2.2 miles w
PM
- good morn x 3
- h.l. heel raise x 3
- russ twist x 3

10/20

5.0 miles r/w

 10/21
AM:
- chest up x 5
- bb bench x 5
- supine row x 5
- 5.0 miles 2w/r
PM:
- bb o.h. press x 5

 Week synopsis:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

10/9 - 150.2
AM:
- legs x 3
- pull x 3

PM:
- abs x3

 10/10 - 150.2
AM:
- bb push x 3
- bb curl x 3
- bb o.h. press x 3

 10/11 - 151/8
AM:
- legs x 3
- bb tri ext x 3
- dead lifts x 3
- 2.2 miles w

 10/12 - 150.2
AM:
- pull x 3
-  good morns x 3
- h.l. heel raise x 3
- 2. 2 miles

 10/13
AM
- db push x 3
- db biceps x 3
PM:

 10/14
AM
- 5.0 miles w
PM
- db triceps ext x 3
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
10/1 - 151.8

10/2 - 151.8
AM:
- bb bench x 3
- h.l. heel raise x 3
- bb o.h. press x 3
- ez tri ext x 3
PM:

 10/3
AM:
- 3.0 2w/r
- split sq x 1
- good morn x 3
- dead lift x 3
PM:
 10/4 - 150.8
AM:
- chest up x 3
- sup. rows x 3
- 3 miles 2w/r
PM:
-
 10/5
AM:
- db bench x 3
- db o.h. press x 3
- 2 miles
PM:
-
   10/7 - 150.8
AM:
- db tri ext x 5
- 4.5 miles r/w

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9/24 - 150.4
AM:
- DB Bench x 3
- Good morns x 3
PM:
- db o.h. press x3
- h. l. heel raise x 3
- db tri ext x 3

 9/25 - 150.4
AM:
- chest ups x 3
- supine rows x 3
- 2.2 miles w.
PM:
- tired
 9/26
AM:
- bb bench x 3
- bb curl x 3
- bb o. h. press x 3
PM:
- russ twists x 3
- crunch x 3
   - 2.5 miles r/w

 9/29 -
AM:
- chest up x 5
- supine rows x 5
- ez curl x 5
- 5 miles 2w/r
PM:


 9/30 -
AM:
- 5.5 m. 2w/r
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

9/17 - 150.4
AM:
- Dumbell Bench x 3
- DB o. h. press x 3
2.2 miles w
PM:
- db triceps x 3

9/18
AM:
- Bb split squat x 1
- Deadlift x 3
- BB good morns x 3
 9/19
 AM
- Russ Twst x 3
- Crunch x 3
- 3.0 miles w/r
PM:
 9/20 - 150.4
AM:
- chest ups x 3
- supine row x 3
- 2.1 mile
PM:
schedule disrupted
by dental appt.
 9/21
AM:
- bb bench x 3
- bb curl x 3
- bb o. h. press x 3
PM:

 9/23
AM:
- chest ups x 5
- split squats x 1
- supine rows x 5
- deadlift x 3
PM:
- Russ Twist x 3
- Crunch x 3
- DD curls x 5

 Week synopsis: Back after a week off. Mo: despite travelling yesterday, pretty strong.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday


 

Colorado

 

 

Colorado 

 

 

Colorado 

 

 

Colorado 

 

 

Colorado 

 

 

Colorado 

9/16 - 150.4 lbs
AM: (3 s. rests)
- chest ups x 5
- heel raise x 3
- supine rows x 5
- dumbell arm curl x 5
PM:
- Abs x 3

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
    9/5 - 150.4
AM:
- chest ups x 3
- supine rows x 3
- 2.2 miles w.

 9/6 - 150.4
AM:
- bb bench x 3
- bb curl x 3
- bb o.h. press x 3
- 2.2 miles w.
PM:

 

 

 

Colorado 

 

 

Colorado 

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8/27 - 149.4
AM:
- split squats x 1
- dead lifts x 3
- db o. h. press x 5
- 2.0 miles

 8/28 - 149.4
AM:
- 2.0 miles
- heel raises

 8/29 - 149.4
AM:
- chest ups x 3
- supine rows x 3
- 2.0 miles w
PM:
- abs

 8/30
AM:
- barbell bench x 3
- bb o.h. press x 3
PM:
- superset: bb biceps&triceps x 3

 8/31 - 149.4
AM:
- slit squats x 1
- deadlifts x 3
- good morns x 3
- 2.0 miles w
PM:

 9/1 - 149.4
AM:
- chest ups x 6
- supine rows x 5
PM:
- db biceps x 5

 
 Week synopsis: Mo. my PF's were unusally sore. Tu, We, asymptomatic.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8/20 - 149.4
AM:
- chest ups x 3
- supine rows x 3
- 2 miles w.

 8/21 - 149.4
AM:
- barbell bench x 3
- bar curl x 3
- 2 miles w.
PM:

   

 8/24 - 151.0
AM:
- split squats x 1
- dead lifts x 3
- 2 miles w.

 8/25 - 149.4
AM:
- 4.0 miles (w)
PM:
- chest ups x 5
- good morns x 3
- supine row x 5
- abs


 8/26
AM:
- dumbell bench x 5
- db curl x 5
- heel raises x 3
- 2.0 miles w

 Week synopsis: Week 6: Mo. my PF's were unusally sore. Tu, We, asymptomatic.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/13
AM:
- chin x 3
- supine row x 3
8/14
AM:
- barbell bench x 3
- bb o. h. press x 3
PM:
- bb curl x3
 8/15
AM:
- split squats x 1
- deadlifts x 3
- calf raise x 3
   8/17 - 150.8
AM:
- chest ups x 5
- supine row x 5
PM:
 

 8/19 - 149.8
AM:
- split squats x 1
- dumbell bench x 5
- deadlifts x 3
- db o.h. press x 5
- 4.2 miles
PM:
- db oh triceps ext x 5
- abs.

 Week synopsis: Week 5 of just walking. PF's improving.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

8/6
AM:
- barbell pull
- 2.0 miles (w)

8/7
AM:
- barbell push
- bb curls
PM:
- 2.0 miles w

 8/8
AM:
- split squats x3
- deadlift x 3
- calf raise x 3
- 2.0 miles w

   8/10
AM:
- chins x 5
- sup row x 5
- 2.0 miles
PM:

 8/9
AM:
- 4.2 miles w
PM:
- db bench x 5
- db oh press x5
- db biceps x 5

 8/12 - 150.8
AM:
- split squats x 1
- deadlift x 3
- calves x 3
- db triceps x 5

 Week synopsis: Week 4 of just walking. PF's improving. Tried r/w on Sunday. Set myself back.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/30

7/31
AM:
- 2.0 miles (w)
- barbell pull

 8/1
AM:
- bb push x 3
- biceps x 3
- abs
 8/2
AM:
- split squat x 1
- deadlift x 3
- 2.5 miles (w)
 8/3
AM:
- chin x 3
- sup rows x 3
- abs
 8/4 - 150.8
AM:
- 5 miles w
- db bench x 5
- db oh press x 5
- db curl x 5
 8/5
2 miles r/w
 Week synopsis: Week 3 of just walking. PF's improving.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/23
- barbell push


7/24 - 150.4
- Legs

 7/25
- abs
- db triceps

 7/26
AM:
- dumbell pull x 4
- supine pull x 4
- 2.1 miles (w)
PM
- db biceps x 3

 7/27
PM:
- db bench x 3
- db o.h. press x 3

 7/28
AM:
- 4.3 miles (w)
PM:
- db o.h. tri ext x 3
- abs x 3

 7/29

 Week synopsis: Week 2 of just walking. PF's improving.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/16 - 150.4
AM:
- barbell pull
- legs
- 2 miles (w)

 7/17
AM:
- barbell push
- 2 miles (w)
PM:
- bar triceps ext.
- abs

 7/18
AM:
- dumbell pull
- supine pull
- 2.1 miles (w)
PM:
- db curls

 7/19
AM:
- db bench
- db oh press
- 2miles (w)
PM:
-

 7/20 - 150.4
AM:
- db tri ext
- legs
- 2 miles (w)
PM:

 7/21
- 3.1 miles (w)
 7/22
- 4.5 miles (w)
- Bb pull
- Bb biceps
- abs
 Week synopsis: Cutting back to 2 mile runs. The R/W scheme still too stressful on my PF. If you can't run, walk.
Monday Tuesday Wednesday Thursday Friday Saturday 7/14 (1 wks) Sunday 7/15

Tired/Rest

7/10 - 150.4
- AM: Dumbell Pull
- PM: Biceps
- 2 miles

 7/11 - 150.4
- AM Dumbel push
- PM: Triceps, Abs
-  2 miles (w)

9/12
- AM: barbell pull
- Legs
- PM Biceps
- 2 miles (w)

 7/13
- 2.0 miles

 7/14
3.1 miles

 3.1 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday (2 wks) Sunday

7/2 - 150.4 lbs.
- Dumbell Pull
- Legs
- Abs

 7/3 - 150.4 lbs
- Dumbell Push
3.0 miles (r/w)

 7/4
- 3.0 miles (r/w)

 7/5
- barbell pull
- legs

 7/7
- 3.0 (r/w)
 7/8 - 150.4 lbs
- barbell push
-

 7//9
- 12.2 (r/w)

 Week synopsis: Mo: quite tired. Had to drop 7.5 lbs on my dumbell bench to handle the weight. Much weaker in all upper body movements.
Monday Tuesday Wednesday Thursday Friday Saturday (3 wks) Sunday

6/25
- Dumbell Push
- Abs
- Triceps

 6/26
- 3.5 miles

 6/27
 Tiredness dogging me. Day off.
 6/28
- 3.0 miles
- Barbell Pull
   6/30
- 3.0 miles (r/w)
- barbell push
 7/1
- 10 miles (r/w)
 Week synopsis: Well, if I can't run real distance, I'll walk it. Tried walking over the weekend: it went really well. After Sunday's 6.3 miles, my feet feel better than ever. Feet felt so good on Mo, that I ran 3 on Tu. We'll see. Ran again Friday and Saturday.
Monday Tuesday Wednesday Thursday Friday Saturday (4 wks) Sunday
6/18 - 150.4
- Dumbell Pull
- Legs
- Biceps

 6/19 - 150.4
- Dumbell Push
- 3 miles
- triceps

 6/20 -
- Barbell Pull
-
 Overslept.  6/22
- 3.0 miles
- abs
 6/23 - 150.4
- 3.0 miles

 6/24
- 6.78 walk
- Dumbell Pull
- Legs
- biceps

 Week synopsis: Mo: very encouraged by the lack of soreness in my PFs. Been stretching calves as well as my feet. However, feeling stress at max extesion of heel raises. We: sore after yesterday's run, was sore all day yesterday, too. Skipping legs today. Th: trying Super Feet with my run. The super feet were a really bad idea. Feet sore all day Th and Fr.
Monday Tuesday Wednesday Thursday Friday Saturday (5 wks) Sunday
6/11
- FB Dumbell
- Legs
6/12
 6/13
- dumbell arms
- 2.75 miles
 6/14
- UB barbell

 6/15
- arms
- 2.75 miles

 6/16
- 3.0 walk
 6/17
- 6.3 walk
- Abs
 Week synopsis: PF sore after Tu run. After Th. feet and legs achy. I was surprised on Friday: my legs felt like I had done deadlifts and run relatively long the day before. I'm wondering how much of this is stemming from work-related stress.
Monday Tuesday Wednesday Thursday Friday Saturday (6 wks) Sunday

6/5
- Dumbell Pull
- 2.0 miles
 6/6 - 148.2
- Dumbell Push
- Legs
- Arms
 6/7
- 2.0 miles
- abs
 6/8
- Barbell pull
- calves

 6/9
- 2.75 miles

6/10
- 3.0 miles.
 Week synopsis: 22 weeks from the MCM. PF doing better this week, after 2 runs. Stretching calves and soleus more. Starting daily PF stretch as the morning coffee brews.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Sloth
5/29 -
- FB Dumbell
- Legs
5/30 - 148.2
- dumbell arms
- 3.1 miles

 5/31
- 3.1 miles
- abs
 6/1
- barbell FB
- legs

 6/2
- 3.1 miles
- arms

 
 Week synopsis: Substantially increased soreness after my Friday run. Really didn't make sense since I was fine after my Wednesday run. This broke my morale and didn't do anything for 3 days. No good.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/21 - 149.2
- Dumbell FB

 5/22 - 148.0
- arms
- abs
- 3.0 miles

 5/23
- 3.7 miles
 5/24
- FB Barbell
- Legs
 5/25
- 3.0 miles
 Sloth  Sloth
 Week synopsis: After Wed, PF's sore 24 hours. Eventually, I had to cut way back. Was trying to make up for missing Tuesday. Stupid step up in run distances.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/14
- dumbell pull
- legs

 5/15
- T storms all around
- arms

 5/16
- 5 miles
 5/17
- Barbell pull
- Legs
 5/18
- 5.0 miles
 

 5/20
- 3.0 miles

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/7
- dumbell pull
- deadlifts
 5/8 - 149.4
- dumbell push
- biceps
- 2 miles

 5/9 - 148.4
- legs
- triceps
- abs
- 2 miles

 5/10
- 3 miles

 5/11 - 148.2
- barbell pull
 5/12
- barbell push
- biceps
- 3.0 miles
 5/13
- 6.1 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/30 - Full moon
- Dumbell Pull
- Legs
5/1 - 150.9 lbs
- Dumbell Push
- bicepts
- 1 mile

 5/2 - 148.6
- triceps
- legs
- 1 mile

 5/3 - 149.2
- barbell pull
- 1.5 mile
 5/4
 Rest
 5/5 - 149.2
- barbell push
- arms
- 1.6 miles
 5/6 - 149.2
- 4.0  miles
- (~ 3.5 hours of yard work)
 Week synopsis: Left foot sore after the 3-miler.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/23
4/24 - 151.2
- dumbell push & pull
 4/25 - 149.6
- dumbell shoulder press
- arms
- abs

 4/26 - 149.2
- legs

 4/27 -
- barbell pull
- abs
 4/28
- barbell push
- biceps
 4/29
- 3.0 miles
 Week synopsis: Not even counting the weeks taken off from running. It would be too depressing. Both heels are so close to 100% again. Been good about doing strength training, particularly leg work. It is surprising to me, that heels can be too sore to run on, but tolerate weighted heel raises.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/16 - 149.2
-  Dumbbell Pull
- Abs
4/17- 149.2
- Dumbbell Push
-  Biceps
 4/18 - 149.2
- Legs
- Triceps
 4/19
- Barbell Pull
- abs
 4/20
- Barbell Push
- biceps
   4/22
- legs
- abs
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

4/9 - 148.6
- dumbell pull
- biceps
- abs.

4/10 - 148.6
- dumbell push
- triceps
 4/11
- legs
- abs
 4/12 - 148.6
- barbell pull
- biceps
 4/13 - 149.2
- barbell push
- abs
 4/14
- Legs
- triceps
 4/15
 Week synopsis: Probably turned an ankle on 3/28, straining my tibialis anterior. Thought it was a pinched nerve, but by Saturday it had mitigated enough to reassure me..
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

 3/27
- barbell push
- quads
- abs
- 1 mile
 3/28
- barbell pull
- calves
- arms
- 1 mile

 3/29
- barbell push
- (skip quads: drop foot)
-

 3/30
- 1 mile
 3/31
- dumbell pull
 4/1
 Week synopsis: Cancelling all running because of on-going PF issues. These were probably caused by inadequate neutral support shoes.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/19
- barbell pull
- calves
- arms
 3/20
- barbell push
- quads
 shovelled snow  3/22
- dumbell pull
- calves
- arms
- abs
 3/32
- dumbell push
- quads
   3/25
- barbell pull
- arms
- abs
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/12 - 148.4
- 4.1miles
- abs

 2/13
- dumbbell
- legs

         
 Week synopsis: Legs tired on Friday, backed off on deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/5 - 148.2
- barbell,
- arms
 2/6
- 3.3 miles
- abs
 2/7
5.0 miles
 2/8  2/9
- 5.0 miles
 2/10
- 5.0 miles
 
 Week synopsis: Legs tired on Friday, backed off on deadlifts.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/29

1/30
- barbell
- legs
1/31 - 149.6
- 4.0 miles
- abs
- arms
2/1 - 149.6
- 5.4 miles   0.1x3
2/2 - 149.6
- dumbell
- legs
2/3  149.6
 legs sore from Th.
and Fr.
 2/4 - 149.6
- 12.0 miles
- abs

 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/22
1/23
- barbell
- legs
1/24
- 4.5 miles
- arms
- (abs)

 1/25
- 5.0  miles
- abs

 1/26
- dumbell
- legs
 1/27
- 5.1 miles
 
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/15
- dumbell
- legs
- abs
01/16
- 5.0 miles
- arms

01/17
- 3 miles (snow)
- abs

01/18 - 150.4 lbs
- Rest day. Tired.
 01/19

 1/20
- 5.0 miles

 1/21

 Week synopsis: 01/07: worked legs too hard. Sore for the next 2 day. Lifted on 1/10, after DOMS diminished.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/08
Leg DOMS

01/09
Leg DOMS/Ice

 1/10
- barbell, arms
- legs

 1/11
-  4.6 miles

 1/12
- 1.0

 1/13
- 5.0 miles
 1/15
- 10.0 miles
 Week synopsis:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
01/01
- 5.35 miles
01/02

 01/03  01/04
- Barbell, arms
- Legs
 01/05
- 5.2 miles
 01/06
- 5.1 miles
 01/07
- Dumbell
- Legs
- Arms