Sunday -- 80 min easy...terrible mistake. Ran on horrible blisters -- ended up in the ER with a horrible infection.
Monday -- Off -- slept most of the day.
Tuesday -- The Big 12 -- 12 push ups, 12 reverse crunches, ... all the way down to 2 push ups, 2 reverse crunches. General Strength -- back routine: opposite arm, opposite leg (10)//prone, double arm raise (10)//straight leg lifts on knee (10)//prone, lower body crawl (10)//sitting bicycle (10)//leg swing up and out on knee (10)//straight leg circles on knee (10)//double arm, double leg raise (10)//sitting push kick (10)//straight leg ins and outs (10)//in and out arms with legs raised (10)
Wednesday -- General Strength Work -- 3 sets: 4 x dips, 12 x calf raises, 4 x hamstring curls, 4 x chin up, 4 x leg press, 25 x sit up, 4 x knee extension, 6 x single arm curls, 20 x med ball twist, 10 x resistance sit ups, 12 x med ball military press. 300,200,100 crunches.
Thursday -- Back Routine -- 2 sets: 10 opposite arm, opposite legs//10 arm raises from hip//10 prone straight leg lifts//10 prone lower body crawl//50 sitting bicycle//10 straight leg lifts on knee//10 double arm double leg raises//10 sitting push kick//10 straight leg ins and outs (scissors)//10 in and out arms w/ legs raised (arm scissors)...3 x 1 min plank, 30 sec side planks.
Friday -- General Strength Work -- 3 sets: 4 x dips, 12 x calf raises, 4 x hamstring curls, 4 x chin up, 4 x leg press, 25 x sit up, 4 x knee extension, 10 x single arm curls, 12 x med ball military press; 1 set of 250 crunches, 25 sit ups, 200 crunches, 25 sit ups.
Saturday -- 52 min easy. Really felt the week off and the fact that I was probably not all the way recovered from the infection from earlier in the week.
