Sat 4/8
AM: Nature trail w/dogs. Jogged the low path both ways. Jogged the upper path coming back.

Sun 4/9
PM: Jogged BP loop twice - once with each dog. Ankle sore on last 1/2 loop. Still sore on Monday.

Mon 4/10

lunch: walked lunch loop x 2

evening:
RDL
2x6 CB+50
Hang Clean Pull
2x6 bar
Lat Pulldown (on ball)
2x6 50#
Seated Row (on ball)
2x6 50#
Hip Bridges
4x6
Supermans
3x15s

Ankle still stiff, sore & a little swollen.

4/17
Finally, ankle is back to what passes for normal - at least no pain.

noon: 3 x Lake Loop - 20+ mins

eve:
2 rounds:
8 Squat jumps
8 goblet squats, 15#
8 DB swings, 15#

3 rounds
15s semi-planks
5 parallette dips - legs straight
5L/5R 1-leg hip bridges
15s tuck sit on chair edge

Tue 4/18
noon: 2 x Lake Loop
1 PS figure-8 (1B-2A-2B-->2C-1D-1C)

Wed 4/19 eve
SDLHP
Squats (air)
Elliptical sprint - .08 mi (100m ?)
thrusters
big ball situps
push press
lunges (air)
DB swings, 15#
Rev Hypers - small ball

15 reps, curl bar used unless (air)

Thu 4/20
noon: 20 min walk "thru the neighborhood"

Fri 4/21
eve: rotator cuff series
Sat 4/22
eve: rotator cuff series
Sun 4/23
eve: rotator cuff series

Mon 4/24
eve: rotator cuff series - muscles seem not recovered as couldn't really finish the sets.

Tue 4/25
eve: took off the day from rc
close grip lat pulldowns/high rows, 50# 3x8
wall squats, 3x8

wed 4/26
warmup
elliptical intervals 4 X 30:60
knee pushups 8,5,3
parallette dips: 4 x 3
low cable rows: 3 x 8 50#
bench tuck sits: 3 x 15s

dang I've got major DOMS from Wednesday - did nothing on Thurs but stretch - OK I guess - back at 'em tonight though.

Sat 4/29 - Rest
Sun 4/30
Ellip intervals 30s:recover to 120bpm - 4 sets
-- got interupted, didn't finish planned 8 sets
Donkey kicks: 2x10 bent, 2x10 straight
cable rows: 50#, 2x8 close grip pulldown, 2x8 low row
pushups: pitiful 2x5, from knees

Mon 5/1
2 rounds (not 3) of modified "Helen"
400m Elliptical sprint
21 DB swings, 15#
12 Lat pulldowns, 50#

Tue 5/2
Elliptical Intervals: 6 X 20s hard (#9, 90 rpm) - recovery to 120 bpm
Lat pulldowns 50# superset with knee pushups on paralletes - 3x8

Wed 5/3
3x8 DB BP reverse grip, 5# - just to stretch and loosen chest (DOMS from yesterday). Reverse grip much easier on shoulder than traditional position. Traditional position had some pain even with such fairy weight.

4x4 Back Squat, 45, 65, 65, 65
3x8 straight leg calf raise, 45, 65, 65
3x8 bent leg calf raise (standing), 45,65,65
1x12 kneeling cable "muscle up", 20#
3x10 standing cable tire pumps, 20#
2x6 standing DB hammer curls, 15# - bothered left shoulder

Back squats felt good with good form. First time in a really long time to do a bb squat. Left shoulder didn't like cleaning the bar up to rack it & load it - even holding in front squat was uncomfortable.

couldn't keep my eyes open this afternoon at work - dead tired. Figured this could be a signal of under-recovery - so will take the night off from working out.