Dave's Not Here

I haven’t been logging my workouts here for a while, and, since I’ve added NEPA and some cardio, I thought it was a good time to.  So, on to the Pain of the Day Week

Monday

• Strength Training in the AM
  • Squat 5×5 @ 120#
  • Bench 5×5 @ 165#
  • Power clean 3×5 @ 95#
  • Bardips 3xF 12/12/9 (33)
  • Reverse Crunch 3×12 @ 15#
• 2.4 miles in Leita Thompson (walking – fast) in the evening.

Tuesday

• 2.12 miles in Leita Thompson (walking – fast – and slow . . . kids dragging behind)

Wednesday

• Strength Training in the AM
  • Squat 5×5 @ 125#
  • Overhead Press 5×5 @ 80#
  • Deadlift 3×5 @ 165#
  • Pull Ups 5xF 3/3/3.5/2.5/1.5
  • Prone Bridge 3×45 – blew them off
• 2.5 mile (walking fast) hike to Outback Steakhouse for dinner. 313 calories.  Details Here

Thursday

• 2.0 mile run/walk in Leita Thompson in the AM.  24:35 – just over a 12 minute mile.  280 calories.  Details Here
• 2.4 mile  walk (fast) in Leita Thompson in the evening in 52:38.  Map here (will only work for a month)

Friday

• Strength Training in the AM- Details: Average HR: 150 Max HR: 183, 631 cals burned
  • Squat 5×5 @ 130#
  • Bench Press 5×5 @ 170#
  • Power Clean: 5×5 @ 100#
  • Bar Dips: 3×12
  • Reverse Crunch 2×12
  • Dragon Flags – 2×3 or so
• Will probably do some kind of walk this evening.