current

 Week synopsis:

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
       

 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