In the morning I had time for a leg and shoulder workout. Got in a descent warm up and did 2 for legs and 4 for shoulders. Had not done step ups in a long while and used a medium platform that required a large step up. Had difficulty getting full extension from my hip and needed assistance from my other leg to extend fully. Left side was harder than the right.
| EXERCISE | DATE | REP | WT | COMMENT |
| warm up of front and lateral lunges with MB spinal extension and rotation | ||||
| BB SQUAT | 5-Nov | 3X12 | 95# | increased reps over Monday |
| scaption | 5-Nov | 3x12 | 8# | 30s rest |
| curl bar OHP standing | 5-Nov | 2x12 1x10 | 40# | increased reps over Monday |
| BB STEP UP | 5-Nov | 3X8 | 45# BB | left harder. Poor extension of hip. used Med platform |
| Mach CG OHP | 5-Nov | 3x10 | 40# | |
| DB lat raise alternating | 5-Nov | 2x10 1x12 | 15# | increased weight over Monday. 30s rest |
Had my isalean pudding right after the workout and then had two clients.
After my clients I went for a run. Really nice sunny day, a bit brisk but gorgeous, perfect for a marathon. Planned to run 7 miles at 9:00 and HR below 160 average. This is an easy run and it felt too easy and was enjoying the weather so I picked up the pace. Was thinking about the blog my client wrote about her Marathon experience on Sunday and was just getting into my run. Even though I just trained legs I feel really good and decided to have some fun with short spurts of faster pace as well as one big long hill up Chambers street. I hit all the lights just right, don't think that's ever happened before. The main set was for 6 miles and my average pace was 8:02 and HR ave only 153. Wonder why this is feeling so easy today. Yesterday was a fairly hard day yet this run was a breeze. The rest of my day is pretty low key. Had lunch with a friend and ate at a Mediterranean place. Had vegetable kebobs over rice with a tiny amount of babaganosh and a piece of pita. Lots of water. Really thirsty for the rest of the day. For dinner I’m just planning on a shake since lunch was so late and i don't feel like eating what's left in the refrigerator. Tomorrow is grocery shopping day!