Ok, so I’ve been cleared to run, but last vacation last week brought about a number of factors that made it hard to actually do so. It really pained me to be at the beach (Gulf Shores) and not be able to run from Gulf Shores into Escambia County, FL and back.
Seriously.
That’s horribly painful.
Also, the beach was littered with Portuguese Man o’ War–a 2-3 feet wide swath for miles of beach, and red flags (no swimming) were flying all week.
Anyway, I’m going to try running consistently, moderately slowly (although everything seems fast right now), and increasing my mileage by about 3 1/2 miles per week until I get close to 40 mpw. I’m definitely not in any condition to run more than 3 miles per day more than a couple of days in a row. Hopefully, a couple of weeks of build-up will get some of my muscle memory back.
Back to the weight room today, also:
| MACHINE | Sets | Reps | Weight | “Total Weight” |
| Seated Chest | 4 | 11 | 175 | 7700 |
| Butterfly | 4 | 10 | 100 | 4000 |
| Lat Pull | 4 | 11 | 100 | 4400 |
| Dips | 4 | 11 | 135 | 5940 |
| Dips | 2 | 11 | 175 | 3850 |
| Tricep Extension | 2 | 22 | 60 | 2640 |
| Leg Curl | 4 | 11 | 115 | 5060 |
| Leg Extension | 4 | 11 | 115 | 5060 |
| 38650 |
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RunningAHEAD – Strings_n_88keys’s log: View Workout.
| MACHINE | Sets | Reps | Weight | “Total Weight” |
| Seated Chest | 3 | 13 | 175 | 6825 |
| Butterfly | 3 | 13 | 85 | 3315 |
| Lat Pull | 3 | 17 | 70 | 3570 |
| Dips | 3 | 17 | 130 | 6630 |
| Crunches | 3 | 17 | 100 | 5100 |
| Tricep Extension | 3 | 17 | 60 | 3060 |
| Leg Curl | 3 | 14 | 100 | 4200 |
| Leg Extension | 3 | 14 | 100 | 4200 |
| 36900 |
Tags: 20000 in 20
I also did partial leg presses 1×20 @ 100 lbs (have to take it easy on the hip joint still)
| MACHINE | Sets | Reps | Weight | “Total Weight” |
| Seated Chest | 3 | 12 | 175 | 6300 |
| Butterfly | 3 | 12 | 85 | 3060 |
| Lat Pull | 3 | 17 | 70 | 3570 |
| Dips | 3 | 16 | 130 | 6240 |
| Crunches | 3 | 17 | 100 | 5100 |
| Tricep Extension | 3 | 17 | 60 | 3060 |
| Bicep | 0 | 17 | 30 | 0 |
| Leg Curl | 3 | 13 | 100 | 3900 |
| Leg Extension | 3 | 13 | 100 | 3900 |
| Row | 2 | 10 | 50 | 1000 |
| 36130 |
Tags: 20000 in 20
RunningAHEAD – Strings_n_88keys’s log: View Workout.
| MACHINE | Sets | Reps | Weight | “Total Weight” |
| Seated Chest | 3 | 12 | 175 | 6300 |
| Butterfly | 3 | 12 | 85 | 3060 |
| Lat Pull | 3 | 17 | 70 | 3570 |
| Dips | 3 | 15 | 130 | 5850 |
| Crunches | 3 | 17 | 100 | 5100 |
| Tricep Extension | 3 | 17 | 60 | 3060 |
| Bicep | 1 | 17 | 30 | 510 |
| Leg Curl | 3 | 12 | 100 | 3600 |
| Leg Extension | 3 | 12 | 100 | 3600 |
| 34650 |
Tags: 20000 in 20
RunningAHEAD – Strings_n_88keys’s log: View Workout.
| MACHINE | Sets | Reps | Weight | “Total Weight” |
| Seated Chest | 3 | 11 | 175 | 5775 |
| Butterfly | 3 | 11 | 85 | 2805 |
| Lat Pull | 3 | 16 | 70 | 3360 |
| Dips | 3 | 21 | 115 | 7245 |
| Crunches | 3 | 16 | 100 | 4800 |
| Tricep Extension | 3 | 16 | 60 | 2880 |
| Bicep | 1 | 16 | 30 | 480 |
| Leg Curl | 3 | 11 | 100 | 3300 |
| Leg Extension | 3 | 11 | 100 | 3300 |
| 33945 |
Tags: 20000 in 20
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